HEALTHY LIVING


Tepid Approval for Cold-Water Plunges


Athletes swear by ice baths to recover from injuries, but researchers doubt long-term benefits. ::


BY CHRIS ILIADES, M.D. A


n ice bath is a common therapy for athletes. A cold-water plunge


may be energizing, and a


cold shower may help you wake up and clear your mind. Now, cold-water therapy, also


called immersion, is becoming popular for wellness. You can even buy your own ice tub. But are there any real benefits? Maybe, according to a recent


review of cold-water immersion studies, says Andrea Morley, M.D., sports medicine fellow at the University of Arizona College of Medicine-Phoenix Primary Care Sports Medicine program.


STUDY DETAILS Researchers analyzed data from 11 studies including more than 3,000 men and women. Participants were immersed above the chest in cold water or in a shower, at temperatures of 59 degrees Fahrenheit or lower, for at least 20 seconds. Benefits included:


Stress reduction, but it only lasted


for about 12 hours A 29% reduction in sick day absences (one study) Better sleep, but only in men There is potential that cold-water immersion may be a valuable aid for those seeking stress management or improved sleep quality; however, further research is needed to support these claims, cautions Morley.


HOW COLD, HOW LONG? According to the Cleveland Clinic, if you want to try cold-water immersion


86 NEWSMAX MAXLIFE | JUNE 2025


for health and well-being, you can do it with a plunge, bath, or shower. They recommend that beginners


start at 50 to 59 degrees Fahrenheit for one to two minutes. In the reviewed studies, water


temperature ranged between 44.6 and 59 degrees Fahrenheit and immersion time varied between 30 seconds and two hours. There was variability in whether participants used a cold shower, ice bath, or cold plunge as well as how often they used cold-water immersion, according to Morley. “I believe water temperature


and duration of immersion must be decided based on an individual’s underlying health, as well as desired outcome,” she explains. As far as the best way to get the


benefits — bath, plunge, or shower — the jury is still out. “Those who took 30-, 60-, or 90-second cold showers for 30 days showed slightly higher quality-of-life


scores,” says Morley. “I do not feel that we can


specifically say that one method — bath or shower, for example — is more effective than the other,” she adds.


POSSIBLE DANGERS Too cold or too long immersion can lower your body temperature to dangerous levels and may cause hypothermia. Hypothermia can result in numbness, clumsiness, trouble catching your breath, and stress on the heart. If you get too stiff and clumsy, there is a danger of a fall when you get out of the water. You may be at higher risk from


I believe water temperature and duration of immersion must be decided based on an individual’s underlying health, as well as desired


outcome.” — Andrea Morley, M.D.


cold-water immersion if you have heart disease, high blood pressure, poor circulation, or diabetes. “Always consult with your doctor before trying cold water immersion,” advises Morley.


BOTTOM LINE The authors of the study concluded that while there are many perceived advantages of cold-water immersion, there is not yet enough high-quality research to determine who would benefit the most or which cold-water immersion technique is the most effective.


EDGAR BARRAGAN JUAREZ/GETTY IMAGES


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100