Cold water exposure has been gaining popularity in recent years as a recovery tool for athletes and anyone looking to improve their physical and mental well-being.
While the idea of subjecting yourself to cold water may seem daunting, the benefits of cold water exposure are numerous, and the practice is backed by scientific research.
"If we always choose comfort, we never learn the deepest capabilities of our mind or body." - Wim Hoff
Benefits:
Recovery
A meta-analysis of cold-water immersion effects on recovery found that cold exposure can be a highly effective recovery tool after high-intensity exercise or endurance training.
Short interval (under 5 mins), cold water immersion demonstrated positive outcomes for muscle power, perceived recovery, and decreased muscle soreness (in part due to a reduction in circulating creatine kinases).
One thing to consider however, is that cold water immersion (but not cold showers) can limit some of the gains in hypertrophy, strength or endurance if done in the 4 hours or so after training.
It’s better to wait 6 to 8 or more hours until after training, or do it before training UNLESS your goal is simply to recover without adaptation (for instance, when in a competition mode and not trying to get better, stronger, etc.)
Increased focus & Energy
Deliberate cold exposure causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body. These neurochemicals make us feel alert and can make us feel agitated and as if we need to move or vocalize during the cold exposure. Cold causes their levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities.
Enhanced mood
While not true of every stress, cold exposure causes the prolonged release of dopamine. Dopamine is a powerful molecule capable of elevating mood, enhancing focus, attention, goal-directed behavior, etc. Even short bouts of cold exposure can cause a lasting increase in dopamine and sustained elevation of mood, energy, and focus.
Increased Metabolism
In the short-term, cold exposure increases metabolism as the body has to burn calories to increase core body temperature. The total calories burned from the cold exposure are not that significant. However, the conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for:
Allowing people to feel more comfortable in the cold (i.e., cold adaptation)
Triggering further and more sustained increases in metabolism
Of course, calories in (consumed) versus calories out (metabolized) or “CICO” governs whether you gain, lose, or maintain weight. There is no escaping the laws of thermodynamics.
Build resilience
By forcing yourself to embrace the stress of cold exposure as a meaningful self-directed challenge (i.e., stressor), you exert what is called ‘top-down control’ over deeper brain centres that regulate reflexive states. This top-down control process involves your prefrontal cortex – an area of your brain involved in planning and suppressing impulsivity.
That ‘top-down’ control is the basis of what people refer to when they talk about “resilience and grit.” Importantly, it is a skill that carries over to situations outside of the deliberate cold environment, allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors. In other words, deliberate cold exposure is great training for the mind.
Frequently Asked Questions
How cold should my water be?
This is a very difficult question to answer, due to the variance in individuals tolerance levels. You should be aiming for a temperature that makes you think 'This is COLD! I want to get out, but it's safe for me to stay in."
Start slow (warmer than colder)—as cold shock is possible; just as with lifting weights or other forms of exercise, you’ll need to find the right temperature for you, yet prioritise safety.
As a general rule of thumb, the colder the water, the shorter the amount of time you need to expose yourself to it.
Ice Bath or Cold Shower?
Most of the research has been conducted using ice baths or cold water immersion to the neck, so based on the research that seems like the best option, however I think cold showers are a good starting point.
How long should I spend in cold water?
Consider doing deliberate cold exposure for 11 minutes per week TOTAL. NOT per session, but rather, 2-4 sessions lasting 1-5 mins each distributed across the week. You can do more, but this should be the minimum to achieve the benefits of cold exposure. You can do very cold, very brief exposures for adrenaline release too, but the 11 minutes is based on a recent study that explored a range of effects and is a good solid, basic protocol for ongoing use.
Morning or evening?
After cold exposure, your body heats up—yes, HEATS up. Body temperature increases tend to wake us up, whereas body temperature decreases tend to shift us toward sleepy states. It's for this reason that I suggest using deliberate cold early in the day and not too close to bedtime.
Sometimes it’s better to do it late than never, but not if it disrupts your sleep. If deliberate cold affects your sleep, try doing it earlier in the day, or not at all.
Conclusion
Cold water exposure is a simple and effective way to improve physical and mental health. Whether you're an athlete looking to improve recovery times or someone looking to reduce stress and improve mental clarity, cold water exposure may be worth trying.
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