Cold Water Therapy: Types, Benefits, and Processes

According to our sunasusa team’s research and knowledge, cold water therapy has rising scientific support for its potential benefits for improving mood, reducing stress, and improving metabolic health. With regular practice, we’ve seen improvements in endurance and general well-being.

With social media users posting pictures of their ice baths and documentaries featuring famous cold water therapy camp guide Wim Hof, this technique is becoming more and more popular as a wellness trend. A growing body of studies suggests that cold water therapy may provide multiple health benefits, including better mood, lowered stress levels, and support for heart and metabolism.

Read on to find out what professionals have to say about cold water therapy, including its various forms of treatment, its scientifically proven health advantages, and whether you should incorporate chilly swimming into your wellness routine.

What is cold water therapy?

Cold water therapy, also known as cold hydrotherapy, is using water that is approximately 59 degrees Fahrenheit to treat health problems or improve overall wellness. According to a study, a one-hour soak in cold water can significantly alter physiological and biochemical changes, such as circulatory system, metabolism, and blood pressure, and reduce stress levels.

Through the reduction of body fat and enhancement of insulin resistance—conditions connected to chronic illnesses like diabetes and heart disease—these actions may also improve digestion and heart function. There are several methods to use cold water therapy, such as ice baths or the application of cold water directly to the skin.

READ ALSO: What Is a Contrast Bath Therapy?

Is treatment with cold water safe?

It’s crucial to speak with a doctor about any particular dangers based on your unique health state before beginning cold water therapy. While cold water therapy is generally regarded as safe, the American Heart Association emphasizes that the first sixty seconds can be especially dangerous because of the body’s adjusting phase and the possibility of irregular breathing. It’s important to see an expert doctor before starting cold water therapy to be sure it’s a safe and helpful practice for specific health goals.

Is Cold Water Therapy Beneficial for Losing Weight?

Brown fat is activated by cold exposure, which is the basis for the theory that cold water treatment could help with weight loss. The muscle tissue that breaks down cholesterol and fats to produce heat is known as brown fat, as opposed to white fat, which stores energy. There is little data on how exactly cold water absorption affects weight reduction, but it does increase brown fat activity.

Using Cold Water Therapy

Take into consideration these techniques to learn more about the benefits of cold water therapy:

• Warm-to-Cold Showers: Lower the water’s temperature gradually over a few minutes, starting with warm water.
• Cold Showers: This method can be especially useful after a workout; skip the warm-up and start with cold water.
• Ice Baths: Put ice and water in an ice bath and set the temperature to between 50°F and 59°F (10°C and 15°C). For ten to fifteen minutes, submerge. Be aware that a study found that ice baths might not be as beneficial as previously believed.

Various Types of Cold Water Therapy

It’s possible that cold water therapy dates back to times past and was used for health and muscle healing. This technique involves a variety of techniques, ranging from a fast mist or wash to sinking of the entire body in chilly water. One form of freezing is cold water therapy; freezing is the general term for applying cold therapies to promote health.

Freezing involves using cold water soaking, ice packs, and other cold applications for beneficial effects on the skin. He claims that freezing chambers and soaking in cold water are typically the most beneficial and successful. Typical uses for cold water therapy consist of:

• Cold Water Immersion: As shown by techniques such as the Wim Hof Method, which also uses breath work, this involves submerging the body, from the neck down, for up to 15 minutes in water that is no warmer than 59 degrees Fahrenheit.
• Contrast Bath Therapy: The purpose of contrast bath therapy is to promote circulation and healing by switching between warm and cold water for different amounts of time, usually 30 minutes.
• Cold Showers: A cold shower may help with heart rate recovery, according to certain research findings, but more studies are required to confirm these findings.

READ ALSO: Choosing Sauna Wood: An Overview of Strength and Beauty

Benefits of Cold Water Therapy

Although additional research is required to draw firm conclusions about cold water therapy, initial findings indicate that there may be major benefits for mental and physical wellness.

• Lower Stress Levels: By inducing stresses in the body’s systems, soaking in cold water can lower stress levels and enhance overall stress management.
• Better Mood: Swimming in cold water may cause the production of hormones and other chemicals that improve mood, which could improve mental health and mood.
• Improved Insulin Sensitivity: Being in the cold may increase one’s sensitivity to insulin, which is good for metabolic health and may help control or even prevent type 2 diabetes.
• Improved Immune Function: Frequent exposure to cold water may strengthen immunity, providing a greater defense against illnesses and enhancing general health tolerance.
• Enhanced Circulation: By causing blood vessels to narrow and then expand, cold water therapy can promote better cardiovascular health by increasing blood flow and circulation.
• Enhanced Metabolism: As a result of the body’s reaction to being soaked in cold water, it may raise its metabolism in an attempt to regulate body temperature and promote fat loss.
• Better Muscle Recovery: After exercise, cold water baths can help reduce stiffness and soreness in the muscles, which can speed up recovery and reduce fatigue.

Tips and Safety Measures

Several dangers are associated with cold water therapy, such as:

• Hypothermia: Low body temperatures (below 95°F) can cause fatigue, confusion, and sleep.
• Sinking: An increased danger of sinking can result from the cold shock reflex’s ability to become dizzy and restrict muscular function.
• Circulatory problems: Variations such as coronary artery disease and Raynaud’s illness can lead to tissue damage and abnormal reactions.
• Cardiac arrest and arrhythmias: Low blood pressure from the cold water might cause fainting and death. Heart arrhythmia is another possibility for certain people, and it can lead to cardiac arrest.

Advice and Best Methods

• Adjust Gradually: Begin with warmer water and gradually reduce the immersion time and temperature.
• Timing: Use cold water therapy immediately following an intense fitness session to promote muscle recovery.
• Frequency: There’s no agreement on the ideal frequency of exercise, but benefits may be greatest following intensive exercise.

How to Get Warmed Up After Cold Water Treatment

You run the risk of developing amnesia if you receive cold water treatment. While advantages usually appear after 10 to 15 minutes of exposure, prolonged periods in cold water can raise risks. Afterward, quickly towel off and put on clothes so you can warm up. Taking a warm drink might also assist in increasing your body temperature.

Summary

In summary, athletes often use cold water therapy, which includes techniques like ice baths, cold showers, and swimming in cold water, as a form of recovery. There may be further advantages for immune function and mood, according to research. Simple cold water therapy can be performed at home with cold showers, but wellness clubs or rehabilitation centers are typically the places to perform icy water treatments like ice baths or sinks.

READ ALSO: How Sauna Heaters Work: An Overview of the Basics