PLoS One

Does cold-water immersion improve mental and physical wellbeing?

February 5, 2025

Cold-water immersion (CWI) can offer time-dependent benefits for inflammation, stress, immunity, sleep quality, and overall quality of life. Findings support the potential use of CWI as a practical intervention for stress management and wellbeing enhancement; however, future high-quality trials are needed to explore its long-term effects and optimal protocols.

Study details: This systematic review and meta-analysis evaluated the psychological, cognitive, and physiological effects of CWI in healthy adults. The review included 11 randomized trials with a total of 3,177 participants. Interventions included cold showers, ice baths, or plunges with water temperatures ≤15°C for at least 30 seconds. The quality of the included studies was assessed using the PEDro scale, with a mean score of 6.4.

Results: The meta-analysis revealed significant increases in inflammation immediately (standardized mean differences [SMD], 1.03; 95% confidence interval [CI], 0.37, 1.68) and 1 hour post-CWI (SMD, 1.26; 95% CI, 0.59, 1.94), suggesting an acute inflammatory response. A significant reduction in stress was observed 12 hours post-CWI (SMD, -1.00; 95% CI, -1.40, -0.61). No significant effects on immune function were detected immediately or 1 hour post-CWI, but narrative synthesis suggested longer-term benefits, including a 29% reduction in sickness absence among participants who took cold showers. Improvements were also noted in sleep quality and quality of life, but not in mood.

Source:

Cain T, et al. (2025, January 29). PLoS One. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/39879231/