How to get into Cold Water Therapy

The Benefits of Cold Water Therapy

The benefits of cold water therapy are unique to everyone and come in a variety of forms. Though practiced for thousands of years, the science behind cold water therapy is still being unveiled, yet some reports suggest surprising effects. According to an article published by Bupa, cold water therapy is reported to help reduce muscle pain and inflammation, improve cardiovascular health, and boost the immune system too. 

What’s more, cold water therapy is also believed to support general wellbeing and mental health by releasing feel-good endorphins. In theory, with regular practice, it can help dippers to feel more alert, resilient, and relaxed. Of course, many people simply enjoy the quiet invigoration of a cool shower, or the social occasion of cold water swimming with friends. 

The Science and Evidence Behind Cold Water Therapy

When exposed to cold water, the human body responds in a number of ways. Even in temperatures between 10 and 15°C, breathing and heart rates increase, blood circulation slows, and neurotransmitters are triggered. While the benefits of cold water therapy post-dip are still being researched, anecdotal evidence points to a number of common effects. According to Wim Hof, one of the most significant benefits of cold water showers is “a more efficient metabolism”. Meanwhile, a 2025 study on the effects of cold water immersion on health and wellbeing found that “a significant reduction in stress was observed [in cold water swimmers] 12 hours post CWI exposure”.

Temperature, Duration and Frequency of Cold Water Therapy

If you’ve never tried cold water swimming before, it’s always best to introduce yourself to the practice gradually and in pairs or groups. And, if you have any medical issues or concerns, you should always consult your doctor first. Begin with cold water around 15°C, before gradually reducing this towards 10°C over time as your tolerance develops (or stick to 15°C if you prefer!). Lower yourself into water slowly, making sure you can get in and out with ease, and only stay in for one to two minutes initially as you get used to the practice. As with anything, it’s always best to keep exposure short, build tolerance slowly, and stop if you don’t feel well. 

The Different Types of Cold Water Therapy

Cold water therapy is a flexible and enjoyable activity that can be practiced by most people. However, it’s also best to seek medical advice before you try anything new and adapt methods to meet your own needs. Giving you plenty of options, some of the main methods of cold water therapy include cold showers, cold plunges, ice baths, lake and sea swimming, contrast therapy, cryotherapy, and more. Many of these can be enjoyed locally to you or as part of retreat-based guided experiences. The latter is particularly popular if you are new to cold water therapy and would like to enjoy expert guidance and gather with like-minded individuals.

When to Do Cold Water Therapy

Everyone’s cold water therapy journey is deeply personal and can be tailored to individual lifestyles and needs. That said, popular times of day for cold showers and cold water dips are the morning and early afternoon, providing a feeling of alertness for the rest of the day and releasing mood-boosting endorphins. Pro-athletes often choose to practice cryotherapy or take cold water baths post-exercise to help the body’s recovery process. Meanwhile, cold water therapy too close to bedtime may make it more difficult to fall asleep due to its stimulating effects. Whatever your goals or routine, cold water therapy should never be practiced when you are feeling unwell, overtired, or if you have consumed alcohol.