Latest News

Back to Latest News back

 

UniSA research assesses benefits of cold-water immersion

UniSA research assesses benefits of cold-water immersion
January 31, 2025

In the most comprehensive systematic review and meta-analysis of its kind, University of South Australia (UniSA) researchers have taken a deep dive into the effects of cold-water immersion on health and wellbeing.

Analysing data from 11 studies with 3177 participants, researchers found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life.

Explaining that the study reveals time-dependant and nuanced effects on health and wellbeing measures, UniSA researcher, Tara Cain advised “cold-water immersion has been extensively researched and used in sporting contexts to help athletes recover, but despite its growing popularity among health and wellbeing circles, little is known about its effects on the general population.

“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.”

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.

Co-researcher, UniSA’s Dr Ben Singh says the study also showed that cold-water immersion caused a temporary increase in inflammation, noting “at first glance this seems contradictory, as we know that ice baths are regularly used by elite athletes to reduce inflammation and muscle soreness after exercise.

“The immediate spike in inflammation is the body’s reaction to the cold as a stressor. It helps the body adapt and recover and is similar to how exercise causes muscle damage before making muscles stronger, which is why athletes use it despite the short-term increase.

“Knowing this, people with pre-existing health conditions should take extra care if participating in cold-water immersion experiences as the initial inflammation could have detrimental health impacts.”

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.

Cain added “whether you are an elite athlete or everyday wellness seeker - it’s important to understand the effects of what you put your body through.

“Right now, there isn’t enough high-quality research to say exactly who benefits most or what the ideal approach is to cold-water immersion. More long-term studies, among more diverse populations, are needed to understand its lasting effects and practical applications.”

Click here to view the full paper - Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis - by Tara Cain, Dr Jacinta Brinsley, Dr Hunter Bennett, Dr Max Nelson, Prof Carol Maher and Dr Ben Singh. 

Image credits: Shutterstock.

Related Articles

18th December 2024 - CERM PI research team extends deadline for input to latest survey of aquatic and recreation centres

12th December 2024 - UniSA and AFL’s Adelaide Crows launch sport management diploma

1st November 2024 - Waterlink helps hydrotherapy pool at Penrith’s Everybody Physiotherapy with compliance and safety

21st August 2024 - UniSA research shows that ‘it only takes 15 minutes to change your health’

1st August 2024 - Global Wellness Institute spotlights its approach to spa industry research

5th June 2024 - Global Wellness Summit to explore surge in water-wellness experiences

15th March 2024 - Rising demand for swimming lessons and rehabilitation therapy at Goulburn Aquatic and Leisure Centre

26th February 2024 - Leading aquatic and fitness bodies deliver joint guidance on Cold Water Immersion therapy

11th February 2024 - City Cave float therapy chain looks for USA franchise growth

1st December 2023 - Global Wellness Institute forecasts wellness tourism to reach US$1 trillion in 2024

7th August 2023 - Belgravia Group’s Geoff Lord inspired by immersion therapy

15th July 2023 - Next phase of fundraising now underway for Matatiki hydrotherapy pool

16th June 2023 - UniSA research suggests extended recovery times may be needed following sports concussion

21st March 2023 - Therapy Fitness launches offering training based on the mood of members

23rd November 2021 - New UniSA study explores potential of RaceRunning sport to help children with cerebral palsy

18th October 2021 - City of Hobart secures Federal Government funding for therapy pool at Doone Kennedy Aquatic Centre

24th November 2020 - Spa Vision partners with CryoAction in response to increased popularity of Cryotherapy treatments

7th September 2019 - Global Wellness Institute announces new initiative to define yoga therapy


Support our industry news service
We hope that you value the news that we publish so while you're here can we ask for your support?

As an independent publisher, we need reader support for our industry news gathering so ask that - if you don't already do so - you back us by subscribing to the printed Australasian Leisure Management magazine and/or our online news.

Click here to view our subscription options.

 

supplier directory

The Complete Guide to Leisure Industry Products & Services.

See the directory see all

VITEC

Stadiums and venues around the world recognise that success hinges on more than just what happens on the pitch. More than ever, fan engagement within each facility is a critical part of the overall…

read more

Entertainment / Sport / Technology / Venues

 
 

Augmented Creative

Augmented Creative is an open organization of like-minded and highly dedicated, creative people who conceive, plan and execute visual solutions. We pursue new and innovative visual ideas to help…

read more

Arts / Attractions / Consultants / Design / Tourism

 
 

iDwala Pty Ltd

iDwala is the Community Sports Facility Specialist offering the highest quality designs and technical expertise to Councils, Schools and Sporting Clubs looking to create sporting…

read more

Consultants / Design / Recreation / Sport / Surfaces

 
 

ICP

ICP is an Australian-based company focused on indoor climbing. ICP will manage your project from initial design to completion and beyond, whether you're building an international-level climbing…

read more

Attractions / Fitness / Recreation

 
 

TICKETSERV

As of 2018, TicketServ operates as SeatGeek Asia Pacific Pty Limited, part of international ticketing platform SeatGeek. Click here to contact SeatGeek Asia Pacific via their entry in…

read more

Attractions / Entertainment / Events / Sport / Ticketing

 
 

revolutioniseSPORT

revolutioniseSPORT is the emerging market leader in online club management in Australia. Whether it is memberships, registrations, events, online sales or governance tools - revolutioniseSPORT is the…

read more

Recreation / Sport / Technology

 
 

APT Asia Pacific Pty Ltd

APT (Advanced Polymer Technology) is the leading global manufacturer of polyurethane-based materials, acrylic coatings and synthetic turf products for sporting and recreational applications. From…

read more

Environment / Sport / Surfaces / Technology

 
 

Myzone

Email for trade enquiries: Enquiriesapac@myzone.org  Customer support desk - Click Myzone support or go to ‘help’ on myzone app to access live support. Myzone® is the leading…

read more

Fitness / Sport / Technology / Wellness

 
 
 
 

get listed with our suppliers directory

Get your business noticed in our targeted directory. Viewed by 10,000 industry professionals per week!

list your business