Research highlights health benefits from cold-water immersions
In the journals
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Professional and amateur athletes swear by the therapeutic benefits of cold-water immersions like ice baths and showers. But how much of the hype is backed by science? Research is limited, but an analysis published online Jan. 29, 2025, by PLOS One found that cold-water immersions may offer some benefits.
Researchers analyzed the results from 11 studies involving 3,177 people. For most, cold-water exposure involved sitting in an ice bath at or above chest level. (One study used cold showers.) Water temperatures ranged from 45° to 59° F. Exposure time varied from 30 seconds to 15 minutes. (One study included durations from 10 minutes to two hours, and another included intervals of one minute in cold water and one minute out, repeated seven times.) Immersions were done multiple days a week for several weeks.
Because of the different criteria, it wasn't possible to get an accurate assessment of cold-water immersions. However, there were a few notable findings. Ice baths reduced stress levels, but the effect did not occur until 12 hours after immersion. Men — but not women — reported sleeping better after taking ice baths. People who took cold showers reported higher quality of life scores compared with people who took regular showers. However, there was no consistent evidence that immersions boosted mood or immunity.
More high-quality studies are needed to support any therapeutic benefits and to identify which methods and durations work best. While cold-water immersions are generally considered safe for most people, anyone with a heart condition, high blood pressure, diabetes, or poor circulation should first check with a doctor.
Image: © Gary Yeowell/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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