Effects of Cold-Water Immersion on Health and Wellbeing: A Systematic Review and Meta-Analysis

This study systematically reviews and meta-analyzes the effects of cold-water immersion (CWI) on health and wellbeing in healthy adults. CWI, such as ice baths or cold showers, has gained popularity for its purported benefits. Findings indicate that CWI increases inflammation immediately and one hour post-immersion, but stress levels significantly decrease 12 hours later. No immediate effects on immunity were found, though long-term data suggest reduced sickness absence. Sleep quality and general wellbeing showed improvement, but mood effects were inconclusive. While CWI may have physiological and psychological benefits, further high-quality research is needed to establish optimal protocols and long-term effects.

For potential brain and cognitive benefits, consider incorporating short cold showers or ice baths into a wellness routine, focusing on individual tolerance. While findings suggest possible stress reduction and improved sleep, long-term effects remain unclear. CWI should not replace established health practices like regular exercise, nutrition, and stress management. Given the study's limitations—small sample sizes and inconsistent findings—individuals should experiment cautiously and consult a physician if needed.