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Diseases

Cold Water and Winter Swimming — What Does Science Say About Ice Baths?

Sources: 13 · Article: 19 182 characters

Nathan S. Bryan says that brief exposure to cold can trigger cell repair and increase the body’s resistance to future stress.

  • He also warns that temperatures that are too low can be dangerous and fatal.
  • Michał Tombak attributes benefits to cold, including stimulating the immune system, burning fat, reducing pain, and improving well-being.
  • He recommends that people with chronic illnesses gradually get their bodies used to temperature differences.

What the authors write

Nathan S. Bryan

Brief periods of stress, including exposure to cold, can trigger cell repair and increase the body’s resistance to future stress.

„These stressors lead to the triggering of cellular repair mechanisms, enhancing antioxidant defenses, and increasing resistance to future, more severe stress. This is the physiological basis for exercise training, cold plunges and intermittent fasting.”These stressors lead to the triggering of cellular repair mechanisms, enhancing antioxidant defenses, and increasing resistance to future, more severe stress. This is the physiological basis for exercise training, cold plunges and intermittent fasting.
Hormesis: Joy in Pain, Suffering, and Spiritual Growth
Nathan S. Bryan

The body maintains an internal temperature of about 37°C, and temperatures that are too low can be dangerous and fatal.

„Obviously, when we have an infection, our body will naturally increase our body temperature to help mobilize an immune response and lead to enhanced killing of any infection. This is fever. Too high temperature can be dangerous and fatal. Too low temperature can be dangerous and fatal. Therefore, a healthy body always has ways to maintain normal core temperature.”Obviously, when we have an infection, our body will naturally increase our body temperature to help mobilize an immune response and lead to enhanced killing of any infection. This is fever. Too high temperature can be dangerous and fatal. Too low temperature can be dangerous and fatal. Therefore, a healthy body always has ways to maintain normal core temperature.
Cold Plunge: What Does the Science Tell Us? - Dr. Nathan Bryan - Molecular medicine and nitric oxide biochemistry
Michał Tombak

Michał Tombak writes that regular exposure to low temperatures is supposed to stimulate the immune system and increase the number of white blood cells.

„There are quite a few reasons. I will present some of them: • Cold strengthens immunity Scientific studies have shown that regularly exposing the body to low temperatures strongly stimulates the activity of the immune system and increases the number of leukocytes (white blood cells), thereby protecting our body from disease-causing agents.”Powodów jest całkiem sporo.Przedstawię niektóre z nich: • Zimno wzmacnia odporność Badania naukowe wykazały, że systematyczna ekspozycja ciała na niskie temperatury intensywnie stymuluje aktywność układu immunologicznego, zwiększa liczbę leukocytów (białych krwinek krwi), a tym samym chroni nasz organizm przed czynnikami chorobotwórczymi.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak attributes to low temperatures the stimulation of brown adipose tissue, which burns fat and produces heat.

„However, low temperatures can stimulate the body to produce and activate it. Fatty acids from white adipose tissue then move into brown adipose tissue, which, unlike white adipose tissue, does not store them but burns them, producing heat to maintain body temperature.”Jednak niskie temperatury mogą pobudzać organizm do jego wytwarzania i aktywacji, wtedy kwasy tłuszczowe z białej tkanki tłuszczowej przechodzą do brązowej, która w odróżnieniu od białej ich nie gromadzi, a spala, produkując ciepło dla podtrzymania temperatury ciała.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak claims that low temperatures can reduce inflammation, pain, and swelling.

„• Cold relieves pain; cold heals Low temperatures reduce inflammation and pain and reduce swelling. Arthritis and osteoarthritis are better treated with non-heating compresses, but with brief exposure to cold. It is important to understand that, in reality, it is not the joints that hurt, but the muscle tissue, which becomes swollen.”• Zimno działa przeciwbólowo, zimno leczy Niskie temperatury zmniejszają stany zapalne, dolegliwości bólowe i niwelują opuchliznę. Artretyzm oraz artrozę lepiej leczyć nierozgrzewającymi kompresami, ale krótkotrwałą ekspozycją na zimno. Należy mieć świadomość, że w rzeczywistości nie bolą stawy, ale boli tkanka mięśniowa, która puchnie.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak links cold to increased levels of adiponectin, a hormone that regulates, among other things, the metabolism of glucose and fatty acids.

„• Cold protects against diabetes Low temperatures increase the concentration of adiponectin in the blood. This hormone regulates, among other things, the metabolism of glucose and fatty acids in the liver and muscles. Low temperatures can increase the level of this hormone by as much as 70 percent.”• Zimno chroni przed cukrzycą Niskie temperatury zwiększają stężenie adiponektyny we krwi. Jest to hormon, który reguluje m.in. przemianę glukozy oraz kwasów tłuszczowych w wątrobie i mięśniach – niskie temperatury mogą zwiększyć poziom tego hormonu nawet o 70 proc.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak links the effects of cold to the production of endorphins, improved well-being, and mental performance.

„• Cold improves well-being and can even restore the joy of life The effects of cold contribute to the body’s production of endorphins, the so-called hormones of contentment and happiness, which in turn contributes to emotional stability and better mental performance.”• Zimno poprawia samopoczucie, a nawet przywraca radość życia Działanie zimna przyczynia się w organizmie do produkcji endorfin, tzw. hormonów zadowolenia i szczęścia, co z kolei przyczynia się do stabilności psychicznej i lepszej wydolności umysłowej.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak lists possible benefits of contact with cold, including regulating blood pressure, strengthening blood vessels and the heart, increasing resistance to stress, and reducing pain and inflammation.

„To summarize the results of many years of observation, as well as those of modern studies, contact between the body and cold has a positive effect on: 1. The production of endorphins — the hormones of happiness. 2. Blood pressure regulation, strengthening blood vessels, and the function of the heart muscle. 3. Reducing internal (visceral) and external fat, especially around the abdomen and thighs. 4. Improving the function of the nervous system and increasing resistance to stress. 5. Strengthening the immune system. 6. Improving concentration and mental abilities. 7. Slowing diseases associated with aging: senile dementia, Alzheimer’s disease, and Parkinson’s disease. 8. Removing toxins from the body by speeding up metabolic processes. 9. Relieving pain and inflammation in the musculoskeletal system.”Jeśli podsumować wyniki długoletnich obserwacji, jak i wyniki współczesnych badań, kontakt ciała z zimnem ma pozytywny wpływ na:1. Produkcję endorfin – hormonów szczęścia.2. Regulację ciśnienia krwi, wzmacnianie naczyń krwionośnych i pracę mięśnia sercowego.3. Redukcję ilości tłuszczu wewnętrznego (wisceralnego) i zewnętrznego – szczególnie na brzuchu i udach.4. Poprawę pracy układu nerwowego i zwiększanie odporności na stres. 5. Wzmacnianie układu odpornościowego. 6. Polepszanie koncentracji i zdolności umysłowych. 7. Hamowanie chorób związanych z wiekiem: starcza demencja, choroba Alzheimera, choroba Parkinsona. 8. Uwalnianie z organizmu toksyn dzięki przyspieszaniu procesów metabolicznych.9. Likwidację bólu i stanów zapalnych w narządach ruchu.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak recommends that people with chronic illnesses gradually get their bodies used to temperature differences.

„I want to draw particular attention to the fact that people with chronic illnesses should gradually get their bodies used to temperature differences. Healthy people, on the other hand, can start hardening their bodies right away, using hot and cold (or lukewarm) water. It may happen that when you feel cold water on your body, you will want to shout.”Chcę zwrócić szczególną uwagę na to, że osoby z przewlekłymi chorobami powinny stopniowo przyzwyczajać ciało do różnicy temperatur. Natomiast ludzie zdrowi mogą zacząć hartowanie od zaraz, przy użyciu gorącej i zimnej (ewentualnie letniej) wody. Może zdarzyć się, że kiedy poczujecie na ciele zimną wodę, będziecie chcieli krzyknąć.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak describes a gentler method for older people and those with chronic illnesses, but notes that it hardens the blood vessels less than cold water does.

„This treatment also involves a difference in temperature, but its effect on hardening the blood vessels is smaller than that of a shower using cold water. This method is recommended for older people and those with chronic illnesses. After one month of these treatments, you should start taking showers using hot and cold (or lukewarm) water. There may be another compromise: instead of a shower, use two bowls (one with hot water and the other with cold water).”W przypadku tak wykonanego zabiegu również mamy różnicę temperatur, natomiast efekt hartujący naczynia jest mniejszy niż w przypadku prysznica przy użyciu zimnej wody. Ten sposób wskazany jest dla osób starszych i przewlekle chorych. Po jednym miesiącu takich zabiegów należy przystąpić do pryszniców z użyciem gorącej i zimnej (ewentualnie letniej) wody.Może być jeszcze jeden kompromis, wtedy to zamiast prysznica używamy dwóch miseczek (jednej z gorącą, a drugiej z zimną wodą).
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak recommends regular use of cold treatments and advises consulting a naturopath if you have any doubts.

„The treatment has a positive effect only when performed regularly. 5. If you have any doubts about carrying out the treatments, seek advice from a naturopath. Does cold heal? Cold can be dangerous, but if we use it skillfully, it offers many health benefits.”Pozytywny efekt zabiegu występuje tylko przy jego regularnym wykonywaniu.5. W razie wątpliwości odnośnie wykonywania zabiegów, należy zasięgnąć porady lekarza naturopaty. Czy zimno uzdrawia? Zimno bywa niebezpieczne, jednak jeśli umiejętnie z niego korzystamy, oferuje nam wiele korzyści zdrowotnych.
W zdrowym ciele zdrowy duch
Michał Tombak

Michał Tombak describes alternating showers as a way to stimulate the blood vessels, nervous system, and immune system.

„A contrast shower is an excellent way to support the circulatory system, because within 5 minutes we make all the blood vessels (capillaries and veins) work. They are cleansed of toxins and deposits on their walls, which normalizes blood pressure.”Kontrastowy prysznic jest genialną profilaktyką pracy układu krążenia, ponieważ w ciągu 5 minut zmuszamy wszystkie naczynia krwionośne (kapilary i żyły) do pracy. Oczyszczają się one z toksyn i złogów znajdujących się na ich ściankach, co normalizuje ciśnienie krwi.
W zdrowym ciele zdrowy duch
Hubert Czerniak

Hubert Czerniak lists cold showers and winter swimming as ways to stimulate circulation and the immune system.

„“Hydration” must also take place “externally,” through cold showers or winter swimming, which stimulate circulation and the immune system. Heavy metals — lead, cadmium, and mercury — interfere with proper collagen synthesis. Free radicals — reactive oxygen species (ROS) and reactive nitrogen species (RNS) — are just as harmful. Therefore, collagen supplementation should be accompanied by vitamin C, which is a powerful antioxidant.”„Nawodnienie” musi odbywać się również „zewnętrznie”, poprzez zimne prysznice lub morsowanie, które pobudzają krążenie i stymulują układ odpornościowy. Prawidłową syntezę kolagenu utrudniają metale ciężkie – ołów, kadm i rtęć. Równie destrukcyjnie działają wolne rodniki – reaktywne formy tlenu (RFT) i azotu (RFA), stąd przy suplementacji kolagenu należy wspomagać się witaminą C, która jest silnym antyoksydantem.
Kolagen – „klej życia”i zdrowia o potężnejsile działania

Research from PubMed · Europe PMC

We selected 6 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 578.

A meta-analysis found that a cold-water bath after intense exercise reduced muscle soreness more effectively than other recovery methods.

Aim of the study: Studies investigating the effects of common recovery modalities following acute strenuous exercise have reported mixed results. This systematic review with meta-analysis and meta-regression compared the effects of cold-water immersion (CWI) against other common recovery modalities on recovery of athletic performance, perceptual outcomes, and creatine kinase (CK) following acute strenuous exercise in physically active populations.

Results: Twenty-eight studies were meta-analysed. CWI was superior to other recovery methods for recovering from muscle soreness, and similar to other methods for recovery of muscular power and flexibility. CWI was more effective than active recovery, contrast water therapy and warm-water immersion for most recovery outcomes. Air cryotherapy was significantly more effective than CWI for the promotion of recovery of muscular strength and the immediate recovery of muscular power (1-h post-exercise). Meta-regression revealed that water temperature and exposure duration were rarely exposure moderators. CWI is effective for promoting recovery from acute strenuous exercise in physically active populations compared with other common recovery methods.

Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. · Sports Med 2023
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A meta-analysis found that immersion in water reduced post-exercise muscle soreness.

Aim of the study: Introduction: The aim of the present work was to perform a meta-analysis evaluating the impact of recovery techniques on delayed onset muscle soreness (DOMS), perceived fatigue, muscle damage, and inflammatory markers after physical exercise.

Results: In terms of muscle damage and inflammatory markers, we observed an overall moderate decrease in creatine kinase [SMD (95% CI) = -0.37 (-0.58 to -0.16), I2 = 40.15%] and overall small decreases in interleukin-6 [SMD (95% CI) = -0.36 (-0.60 to -0.12), I2 = 0%] and C-reactive protein [SMD (95% CI) = -0.38 (-0.59 to-0.14), I2 = 39%]. The most powerful techniques for reducing inflammation were massage and cold exposure. Conclusion: Massage seems to be the most effective method for reducing DOMS and perceived fatigue. Perceived fatigue can be effectively managed using compression techniques, such as compression garments, massage, or water immersion.

An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. · Front Physiol 2018
Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A review suggests that brief cold-water baths after exercise may reduce soreness, but regular use may limit muscle and strength gains.

Aim of the study: Cold-water immersion (CWI) is among the most widely used post-exercise recovery modalities in elite sport and clinical rehabilitation, yet a fundamental paradox now emerges from the evidence: the same protocols that accelerate parasympathetic reactivation and reduce perceived muscle soreness also suppress the molecular and cellular machinery of skeletal-muscle hypertrophy when applied repeatedly across resistance-training mesocycles.

Results: Endurance-related microvascular and mitochondrial adaptations appear less affected and may be selectively enhanced. A protocol-by-goal decision framework links CWI parameters - water temperature, duration, body coverage and temporal placement - to expected adaptive outcomes across hypertrophy, strength, endurance and concurrent training contexts. CWI is neither uniformly beneficial nor uniformly harmful; its effects are predictable and depend on the training goal. CWI should be used when fast recovery between sessions matters most, and withheld after resistance training when muscle growth is the main goal of the training block.

The cold-water immersion recovery-adaptation paradox: Reconciling acute parasympathetic and analgesic benefits with chronic hypertrophy attenuation. · Exp Physiol 2026
Money for the studyuniversity or foundation · Fit Generation Research Institute, Universitat de les Illes Balears
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

A preliminary study of a program combining cold water, breathing exercises, and meditation found improved well-being and reduced stress and symptoms of depression.

Aim of the study: Stress is a key contributor to several major life-threatening illnesses including depression and cardiovascular disease. Behavioral strategies that enable individuals to regulate stress responses can lead to improved health and well-being.

Results: Participant measures of perceived stress, depression symptoms, and mental well-being were taken at baseline and after completing the 10-day program. A MANOVA analysis revealed significant pre-post intervention differences for all psychometric measures, suggesting the intervention elicited improvements in symptoms of stress, well-being, and depression. This study provides preliminary evidence supporting the efficacy of an innovative mind-body therapy that may be learned and used by individuals to help modulate stress responses, improve mood levels, and enhance well-being. Future research could utilize multi-modal controlled study designs to understand the psychophysiological mechanisms associated with the benefits this practice may generate.

Breathing Exercises, Cold-Water Immersion, and Meditation: Mind-Body Practices Lead to Reduced Stress and Enhanced Well-Being. · Adv Mind Body Med 2022
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyclinical study in people
Participants29

“Not stated” does not mean nobody paid — the database does not always record it.

In a small study, combined breathing exercises, meditation, and exposure to cold were associated with lower levels of some inflammatory mediators and fewer flu-like symptoms.

Aim of the study: Excessive or persistent proinflammatory cytokine production plays a central role in autoimmune diseases. Acute activation of the sympathetic nervous system attenuates the innate immune response.

Results: Levels of proinflammatory mediators TNF-α, IL-6, and IL-8 were lower in the intervention group and correlated negatively with IL-10 levels. Finally, flu-like symptoms were lower in the intervention group. In conclusion, we demonstrate that voluntary activation of the sympathetic nervous system results in epinephrine release and subsequent suppression of the innate immune response in humans in vivo. These results could have important implications for the treatment of conditions associated with excessive or persistent inflammation, such as autoimmune diseases.

Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. · Proc Natl Acad Sci U S A 2014
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studystudy with random allocation to groups (RCT)

“Not stated” does not mean nobody paid — the database does not always record it.

A review suggests that immersion in cold water for 10–15 minutes may improve recovery and athletic performance.

Aim of the study: Athletes commonly implement post-exercise cold-water immersion (CWI), with several meta-analyses having assessed its effectiveness. To thoroughly review, appraise, and summarise existing systematic reviews with meta-analyses (SRMA) examining the effects of post-exercise CWI on the recovery of exercise performance and adaptation.

Results: Fifteen SRMAs published between 2011 and 2025, comprising 161 unique studies, were included. Overall methodological quality was low to critically low, and certainty of evidence was low to very low, mainly due to inconsistency and imprecision. Protocols of 10-15 min at 10-15 or 5-10 °C appear to be most effective for improving performance and recovery. Post-exercise CWI resulted in significant improvements in muscular power at 24 h post-high-intensity exercise and at 24-48 h post-eccentric exercise, and in jump performance at 24-48 h, despite impaired jump performance in the initial hours after post-exercise CWI. Endurance performance improved immediately after CWI, but CWI produced no later benefits or positive effects on adaptations. CWI did not improve muscular strength performance, and impaired strength and hypertrophic gains.

Strategic Application of Post-exercise Cold-Water Immersion to Enhance Performance Recovery and Adaptation: An Umbrella Review of 15 Published Systematic Reviews with Meta-analysis. · Sports Med Open 2026
Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyreview of many studies

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
How to Reduce Exposure to Fluoride
Orthomolecular Medicine News Service Opinion material
„A 2006 report by the National Research Council called fluoride an endocrine disruptor, and a number of recent studies indicate that exposure to fluoridated water lowers thyroid function, particularly in women. Recent studies have also linked fluoridated water to kidney and liver impairment, as well as sleep apnea for adolescents.”A 2006 report by the National Research Council called fluoride an endocrine disruptor, and a number of recent studies indicate that exposure to fluoridated water lowers thyroid function, particularly in women. Recent studies have also linked fluoridated water to kidney and liver impairment, as well as sleep apnea for adolescents.
Fluoridation: The Biggest Public Health Failure of the Twentieth Century
Orthomolecular Medicine News Service Opinion material
„If you feel a cold coming on, take 2,000 mg of vitamin C every waking hour and continue this dosage until the cold is gone. (8) Many people successfully use even more frequent doses. If you arrive at bowel intolerance with vitamin C (loose stool), reduce the dosage by 50 percent. Taking large quantities of vitamin C lessens the duration of the cold and its symptoms. The higher the total daily dose, the better the result. Why It Works Vitamin C strengthens connective tissue, increasing resistance to viral invasion. Vitamin C also strengthens the body’s immune system, neutralizes free radicals, and kills viruses (9, 10).”If you feel a cold coming on, take 2,000 mg of vitamin C every waking hour and continue this dosage until the cold is gone. (8) Many people successfully use even more frequent doses. If you arrive at bowel intolerance with vitamin C (loose stool), reduce the dosage by 50 percent. Taking large quantities of vitamin C lessens the duration of the cold and its symptoms. The higher the total daily dose, the better the result. Why It Works Vitamin C strengthens connective tissue, increasing resistance to viral invasion. Vitamin C also strengthens the body’s immune system, neutralizes free radicals, and kills viruses (9, 10).
VITAMIN C PREVENTS AND TREATS THE COMMON COLD

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