Cold water immersion
Cold water immersion has been studied in 19 papers since 2011: 13 trials and 1 observational study in people, 5 reviews; 2 in the past year. The newest paper, Jan 1, 2026: “longevity cold water immersion recovery versus training adaptation”.
19 papers study it37 findingsUpdated
“The recovery modalities showed to attenuate the rise in CR3 following exercise.”
- 12 independent labs in 10 countries
- 4 findings against
- Funders: American College of Sports Medicine and 8 more
- Human trial13
- Humans1
What did studies of Cold water immersion find?
30Studies of Cold water immersion measured 30 outcomes; the most studied are muscle strength (3 studies), PPARGC1A (3) and inflammation (2).
Muscle strength
downin humans3
3 studies
Muscle strength
downin humans3
Cold water immersion impairs muscle strength in humans.
“cold water immersion blunted long term gains in muscle mass and strength versus active recovery”
Reviewversus active recovery12 weekmales
longevity cold water immersion recovery versus training adaptation
Preprint
Cold water immersion impairs muscle strength in humans (P < 0.05).
“Strength and muscle mass increased more in the ACT group than in the CWI group (P < 0.05).”
Human trialskeletal muscle12 weeksmalesn = 21
The Journal of physiology
Cold water immersion impairs muscle strength in humans (1.6% (T1 to T2), 2.0% (T1 to T3)).
“The percentage change differences between both conditions were 1.6% for the increase in 1RM from T1 to T2 and 2.0% from T1 to T3 in favor of the control leg.”
Human trialafter strength training sessionsskeletal muscle5-weekmalesn = 17
Strength training adaptations after cold-water immersion
Journal of strength and conditioning research
PPARGC1A
no changein humans2upin humans1
3 studies
PPARGC1A
no changein humans2upin humans1
Cold water immersion has no effect on PPARGC1A in humans (P = 0.281, ES 0.67 Moderate).
“PGC-1α mRNA expression in the CWI-LOW trial was not significantly different to the CON LOW limb (P = 0.281, ES 0.67 Moderate).”
Human trialin low muscle glycogen limbs post-exerciseskeletal musclemales
Physiological reports
Cold water immersion has no effect on PPARGC1A in humans.
“regular postexercise CWI had no effect on PGC-1α or p53 protein content.”
Human trialfollowing sprint interval trainingskeletal muscle10°C6 wkmalesn = 16
American journal of physiology. Regulatory, integrative and comparative physiology
Cold water immersion increases PPARGC1A in humans (~5.9-fold vs ~3.4-fold in CONT, P < 0.001).
“PGC-1α mRNA increased in CONT (~3.4-fold; P < 0.001) and CWI (~5.9-fold; P < 0.001) at 3 h post-exercise with a greater increase observed in CWI (P < 0.001).”
Human trialskeletal muscle10 min at 8 °C3 h post-exercisemalesn = 9
European journal of applied physiology
Inflammation
upin humans1no changein humans1
2 studies
Inflammation
upin humans1no changein humans1
Cold water immersion increases inflammation in humans (SMD: 1.26, 95% CI: 0.59, 1.94, p < 0.01).
“The meta-analysis revealed significant increases in inflammation immediately (SMD: 1.03, [95% CI: 0.37, 1.68], p < 0.01) and 1 hour post CWI (SMD: 1.26, [95% CI: 0.59, 1.94], p < 0.01)”
Review1 hour post CWI
Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis
PloS one
Cold water immersion has no effect on inflammation in humans.
“These findings indicate that cold water immersion is no more effective than active recovery for reducing inflammation or cellular stress in muscle after a bout of resistance exercise.”
Human trialafter resistance exercise, compared with active recoveryskeletal muscle10 minmalesn = 9
The Journal of physiology
Muscular strength
no changein humans1downin humans1
1 study
Muscular strength
no changein humans1downin humans1
Cold water immersion has no effect on muscular strength in humans (ES -0.08, 95% CI -0.53, 0.38, p = 0.743).
“In the analysis of data from studies using whole-body CWI, there was no significant difference in muscular strength gains between CWI and control (ES: -0.08; 95% CI: -0.53, 0.38; p = 0.743).”
Reviewin studies using whole-body CWI following resistance training
European journal of sport science
Cold water immersion impairs muscular strength in humans (ES -0.23, 95% CI -0.45, -0.01, p = 0.041).
“The main meta-analysis found that CWI attenuated muscular strength gains (effect size [ES]: -0.23; 95% confidence interval [CI]: -0.45, -0.01; p = 0.041).”
Reviewfollowing resistance exercise sessionsn = 170
European journal of sport science
Muscle function
no changein humans1
1 study
Muscle function
no changein humans1
Cold water immersion has no effect on muscle function in humans.
“10 minute 10 °C immersion produced no functional or perceptual benefit versus a sham”
Reviewversus a sham10 minute 10 °C2 × 4 weeksmales
longevity cold water immersion recovery versus training adaptation
Preprint
Muscle mass
downin humans1
1 study
Muscle mass
downin humans1
Cold water immersion decreases muscle mass in humans.
“cold water immersion blunted long term gains in muscle mass and strength versus active recovery”
Reviewversus active recovery12 weekmales
longevity cold water immersion recovery versus training adaptation
Preprint
STRESS
downin humans1
1 study
STRESS
downin humans1
Cold water immersion decreases stress in humans (SMD: -1.00, 95% CI: -1.40, -0.61, p < 0.01).
“A significant reduction in stress was observed 12 hours post-CWI (SMD: -1.00, [95% CI: -1.40, -0.61], p < 0.01)”
Review12 hours post-CWI
Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis
PloS one
Apoptosis
upin humans1
1 study
Apoptosis
upin humans1
Cold water immersion increases apoptosis in humans.
“high cold stress (1.0 °C decrease in core temperature) augmented apoptosis in young males.”
Human trialPBMCs1.0 °C decrease in core temperaturemales
Advanced biology
Autophagy
upin humans1
1 study
Autophagy
upin humans1
Cold water immersion increases autophagy in humans.
“Moderate cold stress (0.5 °C decrease in core temperature) increased autophagic and heat shock protein activity”
Human trialPBMCs0.5 °C decrease in core temperaturemales
Advanced biology
Creatine kinase
no changein humans1
1 study
Creatine kinase
no changein humans1
Cold water immersion has no effect on creatine kinase in humans (P > 0.05).
“creatine kinase and lactate dehydrogenase blood concentrations (P > 0.05).”
Human trial11 °C11-minn = 21
European journal of applied physiology
All 30Fewer
What is Cold water immersion linked with?
1Studies link Cold water immersion with 1 measure, most often apoptosis (1 study).
Apoptosis
upin humans1
1 study
Apoptosis
upin humans1
Cold water immersion is associated with apoptosis in humans.
“In older males, minimal autophagic activation during both cold-water exposures are associated with increased apoptotic and inflammatory proteins.”
Human trialPBMCsmales
Advanced biology