Health effects of cold-water immersion: a review of over 100 studies

Researchers reviewed more than 100 studies of people using cold-water immersion, such as ice baths or cold showers. The studies looked at muscle soreness, exercise recovery, stress, sleep, immune function, and other health measures. Cold water may reduce muscle soreness for a short time after exercise, but results for strength, mood, sleep, and immune health were mixed. The studies used different water temperatures, exposure times, and health measures, and many were small. None showed that cold-water immersion helps people live longer.

What this means for you: Cold plunges may help some people feel less sore after exercise, but they are not proven to improve overall health or extend life. You do not need to buy special equipment, and sudden cold water can be risky for people with heart or circulation problems.