Cold Water Immersion (CWI) for Recovery: What the Research Says

Cold water immersion — also known as ice baths or cold plunges — is a popular recovery strategy among athletes. But does it really work? Here's what the latest science says in 2025:

❄️ Benefits of CWI

• Reduces muscle soreness (DOMS) and perceived fatigue, especially 24–72 hours post-exercise.

• Aids short-term recovery between sessions or after matches.

• Decreases inflammation and swelling via vasoconstriction.

• May improve sleep, mood, and stress when used regularly in general wellness routines.

❄️ When Not to Use It

• Post-resistance or hypertrophy training: CWI may blunt muscle growth and strength gains by reducing inflammation too much and limiting nutrient delivery.

• Extremely cold (<8 °C) or prolonged sessions (>20 min) increase risk of cold shock and hypothermia.

❄️ Best Practice Protocol

• Temperature: 10–15 °C

• Duration: 10–15 minutes

• Timing: Within 1 hour post-exercise

• Frequency: Use strategically — ideal during tournaments, deloads, or between events.

❄️ Contrast Therapy (Hot + Cold)

• Alternating between hot (38–42 °C) and cold (10–15 °C) water may further reduce soreness and stiffness.

• Try 3–4 cycles of:

  • Hot for 3–4 min, then

  • Cold for 1 min