Cold Plunge and Recovery: What a Large Scientific Review Found About Cold-Water Immersion
March 5, 2026
A 2025 systematic review published in PLOS ONE examined the scientific evidence on cold-water immersion (CWI)—including ice baths, cold showers, and cold plunges—and how it affects health and wellbeing in healthy adults. Researchers analyzed data from 11 controlled studies involving more than 3,000 participants who were exposed to cold water (typically around 7–15°C / 45–59°F) for periods ranging from about 30 seconds to two hours. The review found that cold-water immersion can trigger measurable physiological and psychological responses in the body, influencing factors such as stress levels, fatigue, sleep quality, mood, and overall wellbeing.
One key finding is that cold exposure acts as a short-term stressor that stimulates the body’s natural adaptive responses. Immediately after a cold plunge, the body experiences an increase in inflammation and stress signaling as it reacts to the cold environment. Researchers believe this temporary response is part of the body’s adaptation process and may contribute to improvements in resilience, recovery, and overall wellbeing when practiced appropriately over time. However, the review also notes that current evidence is still limited and more high-quality research is needed to fully understand the long-term health benefits and optimal protocols for cold-water immersion.
