Cold water immersion has been shown time and again to enhance physical recovery, especially after endurance and high-intensity exercise (1)(2)(3)(4). A multitude of studies - covering a range of variables, including different exercise types and intensities, water temperatures, plunge duration and participant fitness levels - report measurable improvements in the following areas: reduced muscular soreness and DOMs (delayed onset muscle soreness), faster recovery of muscle power and increased perceived recovery (2)(3). This is largely due to a significant reduction in circulating lactate (lactic acid) and creatine kinase – which appear in elevated levels after exercise (3)(4).

1. Sramek P, Simeckova M, Jansky L, Savlikova J, Vybiral S. Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology. 2000;81(5):436-442. doi:https://doi.org/10.1007/s004210050065

2. Hartono S, Widodo A, Wismanadi H, Hikmatyar G. The Effects of Roller Massage, Massage, and Ice Bath on Lactate Removal and Delayed Onset Muscle Soreness. Sport Mont. 2019;17(2):111-114. http://www.sportmont.ucg.ac.me/?sekcija=abstract&artid=1477

3. Moore E, Fuller JT, Buckley JD, et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Medicine. 2022;52(7). doi:https://doi.org/10.1007/s40279-022-01644-9

4. Huberman A. The Science & Use of Cold Exposure for Health & Performance - Huberman Lab. www.hubermanlab.com. Published May 1, 2022.

https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance