An outdated practice or a beneficial tradition? Scientists weigh in on the effects of cold water immersion.

Diving into cold water, ranging from plunging into the winter ocean to taking ice baths and swimming in holes cut in the ice, is becoming increasingly popular among athletes and health enthusiasts. However, its benefits remain under close scientific scrutiny. A systematic review and meta-analysis conducted by researchers from the University of South Australia (UniSA) examined its impact on health and well-being, revealing several intriguing details, as reported by University of South Australia.

The researchers analyzed data from 11 studies involving 3,177 participants. The results they obtained, published in the journal PLOS One, indicate that immersion in cold water may temporarily reduce stress, improve sleep, and enhance quality of life. However, the effects are often short-lived and context-dependent. Tara Kane, a research fellow at the University of South Australia and the study's author, emphasized the nuances of the research, particularly the dependence of cold water immersion benefits on timing.

The analysis revealed that stress reduction lasted only about 12 hours after immersion, and a slight improvement in quality of life was noted among participants who took cold showers for 20, 60, or 90 seconds, although these benefits faded within three months. Additionally, one study showed that individuals who regularly took cold showers experienced a 29% reduction in sick leave. However, claims that cold water immersion significantly boosts immunity or mood lack substantial evidence.

The researchers focused on immersion in water with temperatures between 10-15 degrees Celsius at chest level or higher, including methods such as cold showers, ice baths, and swimming in ice holes. Interestingly, while cold water immersion is widely used by athletes to reduce inflammation and muscle soreness, one of the researchers, Dr. Ben Singh, noted that it initially triggers a temporary spike in inflammation.

Singh explained that this short-term response is a way for the body to adapt to stress, similar to how physical exercise initially damages muscles before strengthening them. Given this effect, individuals with pre-existing conditions should exercise caution, as the initial inflammatory response may have negative health implications.

While some data supports the short-term benefits of cold water immersion, its long-term effects remain unclear. The study highlights that most information has been derived from men, limiting its broader applicability to all populations. Furthermore, many claims regarding enhanced immunity and sustained mood improvement lack verified scientific backing.

Researchers emphasize the need for further long-term studies among diverse populations to determine who benefits most from cold water immersion and the optimal conditions for its use. Cold exposure as a wellness practice is gaining traction worldwide. However, scientific research remains inconclusive regarding its long-term effects.

Important! This article is based on the latest scientific and medical research and does not contradict them. The text is for informational purposes only and does not contain medical advice. Always consult a physician for diagnosis.