Every study we read on this question

Trials in people (19)

• Trial in 11 rugby players: no clear difference in next-day cycling after cold water
  Randomized trial202611 peopleNo difference
• A 3-week trial in 141 stressed women found no clear difference between four approaches
  Randomized trial2025141 peopleNo difference
• Trial in 12 young active people found cold water did not clearly speed recovery
  Randomized trial202512 peopleNo difference
• Trial in 30 CrossFit athletes: cold water cut pain after a hard workout
  Randomized trial202530 peoplePoints to benefit
• Trial in 30 men: cold water did not clearly speed recovery after leg exercise
  Randomized trial202430 peopleNo difference
• Trial in 3018 adults: cold showers cut sick leave, but not days ill
  Randomized trial20163,018 peopleMixed
• 12-week trial in 21 men: cold water after training led to smaller muscle gains
  Randomized trial201521 peoplePoints to harm
• A 5-week trial in 21 cyclists found no clear power gain from cold water
  Randomized trial201421 peopleNo difference
• A 1-week trial in 18 women: cold water after hard exercise sped recovery
  Randomized trial202518 peoplePoints to benefit
• 2-week trial in 21 adults: cold water after workouts did not clearly change recovery
  Randomized trial202321 peopleNo difference
• Trial in 15 people: cold water with carbon dioxide did not clearly aid recovery
  Randomized trial202215 peopleNo difference
• 4-week trial in 20 young men: cold water did not clearly change recovery
  Randomized trial202120 peopleNo difference
• A trial in 78 older adults: cold water eased muscle pain, not strength loss
  Randomized trial202178 peopleMixed
• Trial in 10 team-sport men: cold water in a break kept power from falling
  Randomized trial201910 peoplePoints to benefit
• 7-week trial in 16 men: cold water after weights led to smaller fibre growth
  Trial, not randomized201916 peoplePoints to harm
• Trial in 33 triathletes: one cold bath gave no clear recovery benefit
  Randomized trial201833 peopleNo difference
• A 13-week trial in 60 adults found higher antibody levels with daily cold showers
  Randomized trial202460 peoplePoints to benefit
• Trial in 26 men found no clear immune cell benefit from 9°C water
  Randomized trial202326 peopleNo difference
• Trial in 9 men: cold water and easy cycling showed no clear inflammation difference
  Trial, not randomized20179 peopleNo difference

Population studies (3)

• Survey of adults: regular cold-water immersion went with better mental health and shorter colds
  Population study: cases vs controls2024Points to benefit
• In 13 Antarctic expedition members, Wim Hof training went with lower depression scores
  Population study: followed a group202213 peoplePoints to benefit
• Study of 28 basketball players over a season found mixed results for cold water
  Population study: followed a group202028 peopleMixed

Reviews (8)

• Pooled review of 13 studies found mixed results for cold water and mood
  Pooled review (meta-analysis)20264,105 peopleMixed
• Pooled review of 11 trials in healthy adults: mixed results for cold water
  Pooled review (meta-analysis)20253,177 peopleMixed
• Pooled review of 57 studies: contrast water and cold air ranked best for recovery
  Pooled review (meta-analysis)20241,220 peoplePoints to benefit
• Pooled review of 20 studies: cold water eased soreness, but not inflammation markers
  Pooled review (meta-analysis)2023Mixed
• Pooled review of 28 studies: cold water beat other recovery methods for soreness
  Pooled review (meta-analysis)2023Points to benefit
• Pooled review of 68 studies: cold water hurt early sprints, helped later strength
  Pooled review (meta-analysis)2022Mixed
• Pooled review of 52 studies: cold water improved soreness after hard exercise, not strength
  Pooled review (meta-analysis)2022Points to benefit
• Pooled review of 32 trials: cold after exercise cut soreness within 24 hours
  Pooled review (meta-analysis)20211,098 peoplePoints to benefit