The Benefits of Hot and Cold Water Immersion

You probably think that a hot bath is perfect for relaxing after a long day, while a cold bath is ideal for waking up in the morning. But what if we told you that getting into the water has the potential to boost your performance not only in the next workout but also in the ones after that?

In a recent study, exercise and sports science professor Dr. Lance Dalleck and his team from Western Colorado University’s High Altitude Performance Laboratory had athletes immerse themselves in 39°C water up to their necks for 30 minutes, three times a week, followed immediately by a workout (for reference, the hot water from your home tap is typically around 49–60°C). After three weeks, compared to the control group, the participants showed a 3.2% increase in VO₂ max (a measure of how efficiently your body uses oxygen), a 5.4% improvement in lactate threshold (which affects how long you can sustain high-intensity efforts), and a two- to threefold improvement in running economy (how much oxygen your body needs to perform a given workout).

Dalleck explains that a 3.2% improvement in VO₂ max is equivalent to a runner who covers 8 km in 40 minutes cutting 75 seconds off their time. For slower runners, the gain could be even greater.

Why Does Heat Relax the Body?

According to Dalleck, heat increases the amount of blood plasma in the body. Blood plasma allows your heart to deliver more blood — and with it, more oxygen and the nutrients that repair muscle fibers — to your working muscles more efficiently. Heat also boosts the production of heat shock proteins, which promote greater blood flow through the capillaries and help clear the lactate and acid buildup caused by high-intensity exercise. “This can help you bounce back faster,” says Dalleck. Other research also shows that hot-water immersion can relax muscles, soften the collagen in connective tissues, and help reduce soreness.

To benefit from these effects, Dalleck recommends doing what his athletes did: three times a week, sit in your bathtub for 30 minutes after moderate-intensity workouts (one review found that noticeable changes occurred after at least six to seven sessions). But do this only after moderate workouts. “You need to raise your body temperature to around 39°C — that’s the sweet spot where performance-enhancing adaptations occur,” he explains. Doing this after a very intense session could raise your body temperature too high, increasing the risk of heat illness.

• Heat increases blood plasma volume. Blood plasma allows your heart to deliver more blood (and therefore more oxygen and nutrients that repair fibers) to your working muscles more efficiently.
•  — **Dr. Lance Dalleck**, Professor of Exercise and Sports Science, Western Colorado University High Altitude Performance Laboratory

When Should You Get Into Cold Water?

So, what should you do if you want to relax right after a high-intensity workout? You could turn the faucet the other way and follow in the footsteps of LA Lakers player LeBron James or Portuguese footballer Cristiano Ronaldo — both known for their ice bath routines. Dalleck says cold-water immersion is useful when you know your body will be sore and you want to cool down and relax (for example, after a training camp session you haven’t done in a long time). However, he adds that jumping into an ice bath after certain workouts might do more harm than good. A recent small study published in the *Journal of Applied Physiology* found that cold-water immersion after resistance training could actually hinder muscle growth.

Can Cold Showers Balance Cortisol? What Science Says

A review suggests the optimal method for an ice bath is to stay in 11–15°C water for 11–15 minutes. The theory is that icy water reduces exercise-induced inflammation in a way similar to ibuprofen, thereby easing soreness. Some research even claims that cold-water immersion can reduce muscle pain for up to four days after exercise.

Cold Plunge vs Ice Bath: Which Is Better?

No one would call an ice bath “relaxing,” but despite that, it can help sharpen your mindset and bring a sense of calm. Professional athlete and former U.S. Navy SEAL Josh Bridges describes it this way: “Every morning, I go straight to the cold tub outside my house. The water might be 1°C — sometimes I have to break the ice first — and then I sit in it for four minutes. If I can do that, the rest of my day will be easy.”

Source : https://www.nike.com/tr/a/sicak-ve-soguk-suya-girmenin-faydalari

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