Cold Water Benefits
what are the physical and mental benefits of
cold water therapy?
It’s not the cold at all -
it’s how it brings you back
to yourself.
"Cold plunges boost dopamine by 250%, sustaining alertness and focus for several hours afterwards."
"Cold water immersion increases your metabolism up to 350% aiding in calorie burning and weight loss”
“59% of participants in a study reported fewer depressive symptoms after regular cold water immersion”
Cold Water Immersion and Your Health
Cold exposure, through ice baths or cold showers, accelerates muscle recovery and strengthens immunity. It uplifts mood, sharpens focus, and builds mental resilience by stimulating feel-good hormones. Regular practice boosts metabolism and promotes fat burning, supporting overall health. Just a few minutes weekly can deliver powerful physical and mental benefits, making it an accessible wellness tool. If you’re new to CWI, just try 10-20 seconds in a cold shower and build up to a minute over a few sessions. Soon you’ll be a cold water convert!
Boost Metabolism:
A single cold plunge can increase metabolic rate by up to 350% as the body works to maintain core temperature
Reduce Depression:
59% of participants in a study reported fewer depressive symptoms after regular cold water immersion
Dopamine Surge:
A cold plunge at 13.89°C (57°F) boosts dopamine levels by 250%, enhancing alertness and focus for hours
530% Fight-or-flight Spike:
Cold plunge increases noradrenaline, your ‘fight-or-flight hormone by 530%, sharpening mental clarity.
Reduce chronic inflammation
Cold plunges reduce chronic inflammation primarily through vasoconstriction, narrowing blood vessels to decrease blood flow, swelling, and the migration of pro-inflammatory immune cells, while later vasodilation (as you warm up) improves circulation for recovery.
Improve your sleep
It improves onset, depth, and recovery by lowering core body temperature, activating the calming parasympathetic nervous system, boosting melatonin, reducing inflammation and stress hormones (cortisol), and promoting restorative slow-wave sleep, helping you fall asleep faster, achieve deeper rest, and recover physically for better sleep quality overall.
80% Less Muscle Soreness:
Cold water immersion (10–20 minutes at10–15°C) reduces delayed onset muscle soreness (DOMS) by up to 80% in athletes
2.5x Higher Brown Fat Activity:
Regular cold exposure increases brown adipose tissue activity by 2.5 times, aiding calorie burning and weight management
30% Lower Pain in Gout:
20-minute cold baths (20–30°C) four days a week reduced pain by 30% in gout patients
Improved Brain Connectivity:
A 5-minute cold bath at 20°C enhances connectivity in brain areas controlling attention and emotion
Weekly Benefits:
Just 11 minutes of cold exposure per week (2–4 sessions) optimizes recovery, mood, and metabolic benefits.
And here’s one for all the bosses out there:
29% Fewer Sick Days: Daily cold showers (30–90 seconds) for 90 days reduced sick days by 29% compared to warm showers.