DON’T DO IT ALONE: The Effects of Cold Water Exposure for Recovery and Performance. By Tamara Walker (book a 1-2-1 with Tam here)

Disclaimer: Cold therapy experience must be conducted with certain precautions, especially under supervision to ensure the safety and well-being of youth athlete’s.

Unlocking the Benefits: Recovery, Resilience, and Renewal 

Ice baths, or cold-water immersion, involves sitting in a tub filled with ice and water (typically between 12–15°C) for a period of time (1). Ice baths can help to alleviate muscle stiffness, eliminating fatigue and muscle damage, a common experience after intense physical activity  or endurance exercise (2, 3). The cold constricts blood vessels, reducing swelling and inflammation in muscles, and the subsequent rewarming phase helps to bring in fresh blood, promoting healing. The numbing effect of the cold can offer temporary pain relief by slowing nerve transmission, which may help athletes manage discomfort after intense training or injuries (4). Athletes who regularly use ice baths often had improved perceived recovery, allowing them to recover more quickly and allow them to train again sooner (3). Ice baths prevent the accumulation of excess metabolic waste products, thus reducing swelling and enhancing recovery. This is because cold therapy can help reduce inflammation and fluid retention in muscles and joints by lowering the temperature of the tissues(5).

Risks and Challenges to Keep in Mind

Ice baths are often painful and uncomfortable. The initial shock of the cold can be intense, and remaining in the cold water for several minutes can be mentally taxing, especially for athletes who are not accustomed to the practice. Prolonged exposure to cold water can lead to hypothermia (body temperature dropping too low), which is a serious health risk. Athletes must carefully monitor the time spent in the ice bath and avoid staying in too long.

While some athletes swear by ice baths, however, research is still inconclusive and research suggests that cold water immersion is no more effective than active recovery for minimising inflammation after resistance exercise (6). This is because cold exposure might interfere with muscle adaptation and the inflammatory response necessary for muscle growth after training (7). In some cases, ice baths could hinder the natural repair processes by blunting some of the beneficial inflammatory responses that contribute to muscle strength and hypertrophy when carried out in the 4-hours after exercise (8). Ice baths can also be logistically challenging. Not all athletes have easy access to a large tub or the necessary ice, and they may require significant preparation. For those on the go, it may not always be feasible to incorporate ice baths into their routine.

Cold showers vs Ice Baths

For general recovery and a more manageable option, cold showers might be the way to go. For serious recovery after intense training or to combat specific muscle inflammation, ice baths could be more beneficial. Regardless, both ice baths and cold showers can trigger the release of endorphins, which are the body’s natural mood enhancers. It may also lower levels of cortisol (the stress hormone), leading to an improved mood and a sense of well-being. The cold stimulates the nervous system, leading to heightened focus and energy. Exposure to cold water has been associated with an increase in mental toughness. The discomfort of being in cold water forces you to control your breathing and stay focused, which can lead to improved stress tolerance in daily life (1).  

How to Safely Practice Cold Water Exposure

Start slowly: You can alternatively utilise cooling packs, ice baths, or cold showers, immediately or a few hours after training, depending on intensity.

Temperature control: Aim for a water temperature between 10°C and 15°C for ice baths. Going too cold can lead to hypothermia, so avoid submerging in extremely cold water for too long.

Monitor your body: Pay attention to how your body reacts. If you start feeling dizzy, numb, or excessively shivery, it's time to exit the shower or bath.

Limit duration: 11 minutes per week total. NOT per session, but rather, 2-4 sessions lasting 1-5 mins each distributed across the week.

Warm up gradually: After exiting the ice bath or shower, gently warm your body with light activity or a warm drink. Avoid hot showers immediately, as they could cause a sudden change in blood pressure.

Stay hydrated: Cold exposure can cause dehydration, so drink plenty of water before and after your ice bath.

Don't do it alone: It's always a good idea to have someone nearby, especially if you're inexperienced, to ensure your safety.

Conclusion

While ice baths can be a highly effective recovery tool for some athletes—particularly in reducing soreness, inflammation, and recovery time—they may not be universally beneficial for everyone or in all training contexts. Athletes should weigh the pros and cons, and consider individual needs and preferences, to decide whether or not ice baths or cold showers are right for them. For optimal use, they should be complemented with other recovery strategies, such as proper nutrition, hydration, and rest.

What is Youth Sport Nutrition?

If you want any help with designing a food-first meal plan, you can speak to our nutrition team today.

Youth Sport Nutrition products comprise of whole food ingredients that have been carefully selected to aid young athlete’s needs, taste great and add convenience to a busy schedules. The powdered formulas enable quick solubility in water or milk, to form a delicious nutrient packed shake that your youth athlete can enjoyed pre or post exercise- helping aid recovery and increase energy.

Youth Sport Nutrition always recommend to opt for whole foods first as the rule. Food powders such as NUTRI-TEEN shakes, and Oat energy bars are a nutritious way to top-up on high-quality nutrients to support parents of youth athletes faced with tight schedules. 

References

(1) Cain T, Brinsley J, Bennett H, Nelson M, Maher C, et al. (2025) Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE 20(1): e0317615. https://doi.org/10.1371/journal.pone.0317615

(2) Xiao, F., Kabachkova, A. V., Jiao, L., Zhao, H., & Kapilevich, L. V. (2023). Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis. Frontiers in physiology, 14, 1006512. https://doi.org/10.3389/fphys.2023.1006512

(3) Moore, E., Fuller, J.T., Buckley, J.D. et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med 52, 1667–1688 (2022). https://doi.org/10.1007/s40279-022-01644-9

(4) Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water - a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. https://doi.org/10.1080/22423982.2022.2111789

(5) Lateef F. (2010). Post exercise ice water immersion: Is it a form of active recovery?. Journal of emergencies, trauma, and shock, 3(3), 302. https://doi.org/10.4103/0974-2700.66570

(6) Peake, J. M., Roberts, L. A., Figueiredo, V. C., Egner, I., Krog, S., Aas, S. N., Suzuki, K., Markworth, J. F., Coombes, J. S., Cameron-Smith, D., & Raastad, T. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. The Journal of physiology, 595(3), 695–711. https://doi.org/10.1113/JP272881

(7) Piñero, A., Burke, R., Augustin, F., Mohan, A.E., DeJesus, K., Sapuppo, M., Weisenthal, M., Coleman, M., Androulakis-Korakakis, P., Grgic, J., Swinton, P.A. and Schoenfeld, B.J. (2024), Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy. Eur J Sport Sci, 24: 177-189. https://doi.org/10.1002/ejsc.12074

(8) Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of physiology, 593(18), 4285–4301. https://doi.org/10.1113/JP270570