• A recent study found no significant improvement in muscle recovery for women after cold or hot water immersion following intense exercise, challenging the common belief.
• Experts suggest cold water exposure may offer mental health benefits like improved mood, focus, and stress regulation through physiological mechanisms like endorphin and noradrenaline release.
• While cold water therapy is gaining popularity, further research is needed to fully understand its effects, and individuals with cardiovascular or certain mental health conditions should proceed with caution.

Cold water therapy, involving immersion in cold water, has gained popularity for purported physical and mental health benefits. A recent study published in PLOS ONE investigated its impact on muscle recovery in women after intense exercise, finding no significant improvement compared to hot water immersion or no immersion. However, experts suggest potential mental health benefits, including improved mood and focus, stemming from the body's physiological response to cold exposure. This article explores the conflicting findings and provides a balanced overview of cold water therapy.

• What: Cold water immersion is being examined for its effects on post-exercise muscle recovery and its potential mental health benefits.
• Who: Vanessa Wellauer (exercise scientist), Dr. Farah Ahmad (general practitioner), Dr. Pamela Walters (psychiatrist), Dr. Ashwini Nadkarni (psychiatrist), Dr. Ravina Bhanot (women's health specialist), female participants in the PLOS ONE study.
• When: The PLOS ONE study was published in May 2025. The personal cold shower experiment was conducted over a week in autumn. The Newsweek article references market data from 2023.
• Where: The PLOS ONE study was conducted at the University of Applied Sciences and Arts of Southern Switzerland. The personal experiment took place in Cape Town. Dr. Ahmad works at The London General Practice, and Dr. Bhanot is based in London.

The findings regarding cold water immersion are mixed. While some studies, like the one in PLOS ONE, show no significant physical benefits for muscle recovery, especially in women, anecdotal evidence and expert opinions suggest potential mental health benefits. The discrepancy could be due to the complex interplay of physiological and psychological factors, as noted by Vanessa Wellauer. The mental health benefits may stem from the body's stress response, leading to the release of endorphins and noradrenaline, which can improve mood and focus. However, the lack of conclusive research and potential risks for individuals with certain health conditions necessitate a cautious approach to cold water therapy.

Frequent cold exposure might activate brown adipose tissue, which plays a role in thermogenesis and energy expenditure. This activation could potentially improve insulin sensitivity and aid in weight management.

I’ve seen a growing body of evidence (and patient experience) suggesting that cold water exposure can have measurable benefits on mood, mental clarity, and overall wellbeing.

The subjective benefits, like feeling refreshed or less tired, can positively influence recovery perception and motivation, which are important factors in practice and competition.

Cold water therapy remains a topic of interest, with conflicting evidence regarding its effectiveness for muscle recovery. Recent research suggests it may not significantly benefit women's post-exercise recovery. However, potential mental health benefits, supported by expert opinions and anecdotal evidence, warrant further investigation. Individuals should approach cold water therapy cautiously, considering their health status and consulting with healthcare professionals. Future research should focus on understanding the specific mechanisms and long-term effects of cold water exposure, particularly in diverse populations.