Cold water therapy has become one of the biggest social media health trends globally over recent years. Its popularity can largely be accredited to the videos and teaching of Dutch practitioner and motivational speaker, Wim Hof and his Wim Hof method that combines cold temperatures, breathing exercises and mind exercises. 

His videos sparked millions of people globally to try cold water therapy and its popularity has never stopped growing since. It is hard to argue with the findings and the health benefits of cold exposure when so many people across the UK and globally swear by the results of cold water therapy. 

While the popularity of cold water therapy has been growing for many years, the concept of sitting in a bath of freezing cold water still sends shivers down many people’s spines. In this article, we will take a closer look at what exactly cold water therapy is, its benefits and why you should not be nervous about the effects of cold water immersion.

What Is Cold Water Therapy?

Cold water therapy is a form of whole-body cryotherapy and hydrotherapy that uses different cold environments such as ice baths, cold showers and cold water swimming to attain a number of health benefits. The practice of cold water therapy has been around since as early as 3,500 B.C.E and has been providing individuals who practise the therapy with many well-being benefits ever since. 

The two most common types of cold water therapy are undoubtedly cold water immersion therapy and also cold shower therapy. Cold showers are typically a stepping stone to the more intense and beneficial immersion therapy. However, they both expose individuals to extremely low water temperatures and therefore offer a huge amount of health benefits. 

What are the Benefits of Cold Therapy?

The potential benefits of cold water therapy and cold water exposure have been very well documented as the popularity of the therapy method has risen. While the scientific research into the benefits of cold water therapy is still ongoing, there is a huge amount of scientific evidence that supports the potential benefits that we will cover. 

Treats Inflammation and Muscle Soreness

Cold temperatures and cold water have for centuries been used as a treatment for both inflammation and muscle recovery. This is because cold temperatures help to contract blood vessels causing a reduction in the blood flow to the joints and muscles. This, therefore, helps significantly reduce inflammation. 

DOMS, also known as delayed onset muscle soreness, which is the pain and soreness you feel in your muscles post-exercise is a result of both microtears and inflammation in the muscle tissue. Therefore the anti-inflammatory benefits that come with cold water therapy also help to reduce muscle soreness and muscle damage. 

Cold water therapies’ ability to reduce inflammation can also have a profound impact on reducing cardiovascular diseases. There are many studies that suggest that people who regularly take part in cold water therapy will reduce the chances of heart inflammation and other cardiovascular risks. 

Boosts the Immune System

A Dutch study into the effects of activities like cold therapy, meditation and deep breathing saw a positive relationship between those practising the acts and an improved immune response to bacterial infection. The study noted that the test group saw a boost in the production of anti-inflammatory mediators and a reduction in proinflammatory cytokines.

While this study actually credits deep breathing exercises with having the most significant effects, it credits cold water therapy with improving the body’s reaction to excess stress over time.

Treats Depression

There have been many studies into how cold water therapy can help to reduce symptoms of depression. Due to these studies, there is a growing amount of evidence that backs up the claims that cold water outdoor swimming and cold water immersion can help improve mental well-being and mental clarity. This is because fully immersing in cold water helps to boost dopamine levels and endorphins in the brain. This can therefore have a hugely profound impact on mental health. 

Increases Metabolism

Some studies, like this one from 2010, have identified that cold water therapy can increase metabolism which can promote weight loss. This study observed increased metabolic rate from cold water immersions 5 periods of 5 minutes but it also notes an increase in oxidative stress, which can be harmful to the body tissues. 

The study notes that this can be reduced with acclimatisation, stressing the importance of gradual build-up with cold therapy for the best results. This also only covers cold water immersion, meaning regular cold showers may not have the same effects.

Improves Mood and Sleep

Exposure to uncomfortable levels of cold is said to boost the production of noradrenaline, a stimulant hormone that can affect attention and motivation, contributing to an improved mood. There are also suggestions that a lower body temperature is ideal for sleeping, meaning a cold shower before bed could improve how much deep restful sleep you get each night.

Weight Loss

Some cosmetic procedures, like CoolSculpting, use extreme cold as a form of ‘body sculpting’ to freeze fat cells in order to shape the body in a specific way. However, this is unrelated to cold water therapy’s use in order to boost metabolism.

There have been studies that have found cold water immersion improves metabolic rate. This is because exposure to cold leads the body to work to generate its own heat, helping to burn more calories. 

This means that regular ice baths or cold water immersion could help improve metabolism in the short term. No studies have yet to find a long-term metabolic benefit to ice bathing and it’s unlikely that the practice leads to significant weight loss when used on its own.

How Can I Try Cold Water Therapy At Home? 

Cold water therapy is extremely easy to try out at home. The simplest method to help you get used to cold temperatures is cold showers every morning. This is a simple and easy way of dipping your toes into cold water therapy before advancing to full-body immersion. 

Simply turn your shower as cold as it goes and try and stand under the running water for as long as you can. As your heart rate rises and your core temperature drops you will immediately feel the benefits of the therapy. In order to gain the full benefits, upon completion it is best to allow your body to warm up and your core temperature to rise naturally. 

If you want to advance your cold water therapy then investing in an Ice Bath can help you to further maximise the benefits. Ice baths allow you to control the temperature of the water and allow for full cold immersion. 

Premium Quality Ice Baths At UK Saunas

Here at UK Saunas, we stock several premium-quality ice baths made from the highest quality materials and for use indoors and outdoors. If you are looking to take your health and well-being to the next level through cold therapy then look no further then our incredible range.