Cold Water: Does It Have Any Benefits?
After finishing your workout, you might immerse yourself in a bathtub filled with cold water and ice, a method known as “Cold-Water Immersion” (CWI). This technique is often seen among soccer players, MMA fighters, and others. Numerous studies have examined this practice.
Method 1: Using Ice Packs
One traditional method involves using ice packs or cold towels. You wrap them in a cloth to prevent skin damage and apply them to your legs after a leg workout, for example, for a limited time. This method reduces the temperature of the body or the targeted area. [Study 1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164337/), [Study 2](https://www.ncbi.nlm.nih.gov/pubmed/27136509).
Method 2: Full-Body Ice Immersion
Here, the deeper the immersion, the greater the benefit, but avoid submerging the head. The water temperature can go as low as 11 degrees Celsius or less, and the immersion duration should not exceed 11-15 minutes. [Source](https://www.facebook.com/mahmoud.elhity/posts/10157794621135139). This method has long been used by sprinters, soccer players, MMA fighters, and others, with some studies showing benefits, such as improved recovery in sprinters and MMA fighters. [Study 1](https://www.ncbi.nlm.nih.gov/pubmed/30443221).
Method 3: Dry Body Cooling (Cryotherapy)
This method involves shorter exposure times and much lower temperatures, potentially reaching sub-zero levels. Studies have shown that cryotherapy can improve recovery, reduce swelling, and enhance muscle recovery, especially in muscles like the biceps.
[Study 1](https://www.ncbi.nlm.nih.gov/pubmed/29120980),
[Study 2](https://www.ncbi.nlm.nih.gov/pubmed/22336838).
Most studies focus on athletes in running and soccer, whose primary goals are not muscle size or strength. Let’s explore the impact of cold water immersion on bodybuilders, the sport we are most interested in.
Some studies found no benefits, while others indicated potential negative effects on muscle strength or size over the long term. [Study 1](https://www.ncbi.nlm.nih.gov/pubmed/24552795), [Study 2](https://www.ncbi.nlm.nih.gov/pubmed/26174323).
A study by Fyfe in 2019 found that cold water immersion after workouts over seven weeks negatively impacted muscle size due to adverse effects on anabolic signaling. [Study](https://www.ncbi.nlm.nih.gov/pubmed/31513450).
Another study in 2019 found that cold water immersion reduces muscle protein synthesis (MPS), which can negatively affect muscle size. [Study](http://bit.ly/34NYZRS).
There are also numerous studies on performance enhancement, mood improvement, and inflammation reduction, though these might have a placebo effect. More confirmation is needed.
Recommendations:
– Use ice packs or cold water immersion once or twice a week, away from your workout sessions, preferably on rest days.
– Immersions lasting 10 to 15 minutes are sufficient.
– Place a cloth between the ice and your skin.
– Do not use this method daily; once or twice a week is enough.
Conclusion
Try using ice packs or cold water immersion away from your workouts. It can be beneficial for recovery, reducing muscle soreness, enhancing performance, and improving mood. Aim for 10 to 15 minutes per session, and avoid daily use, limiting it to once or twice a week.
