Can Cold Water Therapy Improve Recovery?

Cold water therapy can be an invigorating addition to a workout, a way to calm the body and mind after stressful situations, a morning pick-me-up, and/or an opportunity to practice controlling your breathing. Brief exposure to cold water can feel like a jolt to the system: breathing becomes more pointed and focused, skin temperature drops, and the body works to defend against the change in temperature. Some people hate the experience, some people don’t think they need it, and responses to cold water vary greatly from person-to-person.

Start With the Right Recovery Expectations

If it appeals to you, read on to learn how to choose a cold plunge. If it doesn’t, read on to learn more about cold water therapy to decide whether or not you’d like to try it. Either way, make sure you’re making decisions with the right expectations and knowledge. Cold water therapy should be used as a complement to good health and training practices, not a replacement.

It should not be used as a substitute for rehabilitation or other forms of medical treatment, nor should you skip a proper warm-up because you’ve been doing cold plunges. Immediate immersion right after a strength-based workout could hinder muscle growth. Check in with your coach and/or doctor to find out what makes sense given your training context.

If you’re interested in cold water therapy but unsure of where to start, keep reading. We’ll cover the following:

• the different types of cold plunge setups and their advantages/disadvantages,
• considerations for use,
• cold plunge dos and don’ts.

Choose a Setup That Matches Your Routine

There are different ways to set up for cold water therapy ranging from inexpensive, do-it-yourself methods that take more effort, to pricey, turnkey setups. The right option for you will depend on your goals, budget, lifestyle, etc.

Fill-and-Empty Style

The simplest and most affordable plunge option is a container into which you pour cold water and add ice. These can be inexpensive, making them good for anyone wanting to try cold water therapy for the first time. However, this setup can involve significant effort including ice collection, temperature management, emptying and refilling, etc. Use of these types of cold plunge setups often results in high water usage as well.

Insulated Plunge Barrels and Tubs

If you plan on using a fill-and-empty style plunge often, an insulated plunge barrel/tub is a good investment. Insulation slows down ice-melting and these barrels/tubs tend to be sturdier than their thinner-walled, less-expensive cousins. Insulated plunge barrels/tubs typically come with lids to keep debris out when not in use.

Chiller Systems

Chillers are another option if you’re looking to take your cold water therapy game up a notch. These can be attached to plunge barrels/tubs or other water sources and keep the water at your chosen temperature without ice. Chillers make cold plunges convenient, but come with a hefty price tag and require regular cleaning/maintenance to ensure they’re working optimally. Make sure you have adequate space to accommodate your chiller unit including enough air-flow, as recommended by the manufacturer, around it so it can operate efficiently and not overheat.

Check Placement, Water Quality, and Access

• Placement: If you’re planning on doing this regularly, pick a location where it’ll be convenient to use. Make sure there’s ample ventilation if you’re storing it indoors. If your chiller setup will be stored in a wet-area, have an electrician verify the outlet and circuit will be able to accommodate its use there.
• Water quality: Whether you’re using a chiller or ice, it’s critical to use high-quality water in order to get the most from your investment and protect your body. If your tap water is bad quality, a quality filtration system will be a must.
• Your body: Cold water therapy should be uncomfortable, but shouldn’t feel unsafe. Less is more, and it’s not advantageous to go so cold or stay in long enough that you can’t breathe comfortably and are shaking violently. Ease yourself into the water, keep your head above water, breathe consistently, etc. Cold plunging isn’t an endurance contest.

Thinking of adding a cold plunge to your home? Hold up. Before you buy a cold plunge tub, it’s helpful to consider the following factors to determine whether cold water therapy is right for you and, if so, which type of cold plunge best suits your needs. If you’re based in the UK, you may also want to explore your options for buying an ice bath in the UK and what to look for when choosing one.

Define Your Goal

What type of recovery are you after? Mental? Physical? Post-workout? If so, what kind of workout? Talk to your coach or a professional to see how cold water therapy could fit into your training or wellness plan.

Measure the Available Space

Once full of water, a plunge is heavy. Plan ahead to know how to get it filled, and where to drain the water when you’re done with it. How much room do you have to get in and out of the plunge, remove a lid or cover, reach controls, service a filter, etc.? Will it be outdoors? How solid and stable is the surface? How exposed will it be to the elements? Do you have privacy? How will it drain? Will it be indoors? How will you manage spills and splashes? What about adequate ventilation?

Plan for Power, Maintenance, and Ongoing Costs

Set a Realistic Budget

• professional installation for plumbing/electrical work, if needed
• energy costs
• water/ice costs
• filter replacements
• maintenance/cleaning supplies, etc.

Confirm That Cold Immersion Is Safe for You

Consult a doctor before starting up a cold water therapy routine if you have a heart or cardiovascular condition, and WHO is the least fluffy write-up I’ve seen at www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds), circulatory problems, high/low or irregular blood pressure, decreased sensation, a tendency to faint, are pregnant, etc.

Keep Each Plunge Controlled and Brief

Have a non-slip surface to stand on for entering/exiting the plunge. Consider using a step or two for easier access. Keep dry/warm clothes nearby for changing into after your plunge. Use a thermometer to determine water temp, and don’t go by feel. The temperature of cold plunges fluctuates readily, so keep in mind factors like sunshine, weather, recent use, amount of ice, etc.

Cover the plunge when not in use to keep out dirt/debris, and, importantly, to keep curious kids or critters from falling in. Keep in mind that most people can reap the benefits of cold water recovery with brief plunge times, as plunging is supposed to be a controlled uncomfortable experience and not a test of mettle.