Feeling low on energy, constantly tired or just a little down, generally? You’d have had to have been living under a rock not to have heard about cold water by now. Search for cold water therapy has been on the rise since 2018 – hence why it’s time to read up on the myriad of supposed health benefits.
From life longevity to improved metabolism, cold water promises to be a cure-all. So, why’s it back in the mainstream now?
Good question. Cold water swimming has been raved about for centuries: Hippocrates is the oldest recorded mega-fan of a cold dunk, documenting his experiences back in 370 BC.
Today, it’s included in the celebrity workouts of stars including Madonna, Lady Gaga, Miranda Kerr, and Nicole Kidman, to name but a few. Have we piqued your interest yet?
Intrigued to find out the full extent of what cold water therapy is, with insight from a team of qualified experts and health professionals? Keep reading for the many benefits of cold water therapy and don’t miss our guides to whether cold water is bad for you (opens in new tab) and the benefits of ice baths, while you’re here.
Cold water therapy – your complete guide
What is cold water therapy?
According to healer and wellness expert Antonia Harman (opens in new tab), cold water therapy is exactly what it says on the tin—a dunk or shower in cold water that then boasts therapeutic benefits. “This comes in many forms”, she shares. “Think cold showers, dips in unheated lidos (read our guide to the best lidos (opens in new tab), here), ice baths or even cold chambers.”
Wondering how cold counts as, well, cold? Dr. Michael Barnish, Head of Genetics and Nutrition at REVIV, reckons it counts if you go anywhere below 15 degrees C. “Many seasoned cold water users brave just a few degrees C.”
What are the benefits of cold water therapy?
While benefits are still yet to be concretely scientifically proven (cold water therapy definitely still errs on the edge of woo woo wellness territory), users swear by it for a whole range of reasons.
“More research needs to be done, for sure, but many athletes and celebrities swear by cold water for improved workout recovery,” shares Harman.
Alongside this, cold water therapy is believed to:
- Boost the immune system
- Improve circulation
- Deepen sleep
- Boost energy levels
- Reduce inflammation
- Improve metabolic function
- Improve mood.
Dr Barnish, himself a cold water enthusiast, goes as far as to call cold water therapy “the elixir of life.”
Wondering why? “Top laboratories around the world are discovering that being cold for a short period, using water or not, seems to extend your life expectancy. Being exposed to uncomfortably low temperatures, the key word being uncomfortably, seems to activate the longevity genes engaging our survival response, a key player in making sure our DNA is repaired before new cells are made”, he shares.
Not only that, but Barnish shares that cold water can promote positive metabolic changes in the body and help with skin conditions, such as acne (opens in new tab) and eczema (opens in new tab).
Which cold water benefits have been scientifically proven?
It’s all well and good debating the potential benefits of getting your cold on, but what have researchers actually proven so far?
Antonia shares: “A small study (opens in new tab) on cyclists from 2011 concluded that cold water therapy reduces the symptoms of DOMs, or delayed onset muscle soreness (opens in new tab). So, if you ache like crazy after training especially when you are trying a new sport or have had a break from it, a cold shower may save you from pain later.”
How does this work? Well, she explains, cold can help to numb the pain by constricting blood vessels, which in turn helps to reduce swelling. That’s why ice is a great remedy for anything from bee stings to sprained ankles.
While it’s clear more research needs to be done on the benefits of cold water therapy, Dr. Barnish highlights that there is a large body of research on the benefits of being uncomfortably cold intermittently, plus how to stimulate healthy brown fat by being cold. “A specialist science team from the University of California are exclusively researching this area”, he adds.
That’s before we even get started on cryotherapy, cold water therapy’s sister which uses technology to reduce the body temperature instead of water. “Studies show that cryotherapy improves performance, reduces inflammation, and assists workout recovery (opens in new tab) time—it’s just pricier than cold water therapy,” shares Barnish.
If cold water therapy is so great, why doesn’t everyone do it?
Ah—that age-old question. While it may not be the norm in the UK, Dr. Barnish points out that the Scandinavians have been practising cold water therapy for centuries, alongside many countries with colder climates, like Chile and Canada. “They utilise the wild open waters over their shower or spa.”
The other issue, of course, is that cold water is often free to most people. Dr Barnish shares that when looking at cold water therapy for a particular symptom or disease management, the funding is usually hard to come by, as there is little profit to be had.
I’m keen to try cold water therapy. What’s the best way to start?
1. Take it slow
Dr. Barnish’s advice? Take it slow. “I personally took two weeks to build up to cold showers, and sometimes I regress backwards, depending on my emotions or stress levels that day.”
Top tip: Just build back up. “Take it slowly and aim for a little longer each day.”
2. Get comfortable with being uncomfortable
If you want to reap the benefits of cold water therapy, you need to get used to being uncomfortable for short periods. “The best way to first try cold water therapy is at home in your shower.” He advises following these steps:
- After you have showered at your normal temperature, remain under the water.
- In slow intervals, turn the thermostat to make the water colder.
- Each time the temperature drops you should feel uncomfortable, then comfortable again, relatively quickly.
- The aim is to get to the temperature where the uncomfortable feeling lasts and doesn’t subside. This is when the benefits can occur.
- Try and hold out for as long as you can and no longer than a few minutes on your first go, aiming for no more than 5 minutes, eventually. This may take a fair few showers before you can last that long.
3. Normalise it in your everyday
As above, cold water therapy doesn’t need to be about jumping into freezing cold lakes or going wild swimming: try adding a blast into your daily shower or face washing, instead.