Systematic Review Shows Cold Water Immersion May Be Good for Our Health - Video

Researchers in a new systematic review and meta-analysis found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life.

The study analyzed data from 11 studies with 3177 participants.

UniSA researcher Tara Cain says the study reveals time-dependant and nuanced effects on health and wellbeing measures.

Cold-water immersion involves immersing the body partially or fully in cold water, in temperatures typically ranging from 10-15 degrees Celsius, and in this study, data was only included if exposure was at or above chest level, and for a minimum time of 30 seconds. It included cold showers, ice baths and cold plunges.

"In this study, we noted a range of time-dependant results. Firstly, we found that cold-water immersion could reduce stress levels, but for only about 12 hours post exposure.

"We also noted that participants who took 20, 60, or 90 second cold showers reported slightly higher quality of life scores. But again, after three months these effects had faded.

"Benefits may be gained from cold showers as well, with one study reporting that participants who took regular cold showers experiencing a 29% reduction in sickness absence.

"We also found some links to cold-water immersion and better sleep outcomes, but the data was restricted to males, so its broader application is limited.

"And while there have been many claims that cold-water immersion experiences can boost your immunity and mood, we found very little evidence to support these claims."

Co-researcher, UniSA's Dr Ben Singh says the study also showed that cold-water immersion caused a temporary increase in inflammation.

Researchers say that while the findings highlight the potential benefits of cold-water immersion, they also underscore the highly time-dependent and contextual nature of its effects.

Reference: https://www.unisa.edu.au/media-centre/Releases/2025/the-big-chill-is-cold-water-immersion-good-for-our-health/