Cold plunge benefits: what the evidence says

• A Cochrane review of 17 small trials found some evidence that cold-water immersion reduces muscle soreness in the day or two after exercise. The trials were small and of low quality.
• A review of 52 studies found it helped soreness, feeling recovered and power at 24 hours after high-intensity exercise, but not the recovery of strength.
• A review of 99 studies comparing recovery methods found cold water, contrast therapy and cryotherapy all reduced soreness, but massage worked best.

In a 12-week trial, men who sat in cold water after every strength session gained less strength and muscle than men who did an active cool-down.

A later review found the same effect on strength training, but not on endurance training.

If building muscle is the goal, plunge on other days or after cardio.

• A 2025 review of 11 trials found lower stress 12 hours after a plunge, and better sleep quality and quality of life, but no change in mood.
• People often feel more alert straight after a plunge; a small brain-scan study found the same, but evidence on mood is mixed.
• In a trial of 3,018 people, cold showers led to fewer self-reported sick days off work, but not fewer days actually ill.

Cold does raise your metabolic rate while you're in it, but there's no good evidence that cold plunging helps you lose fat. Harvard Health calls the proof for heart claims shaky.

• Studies define cold-water immersion as 15°C or colder.
• A review found the best results for soreness with water at 11 to 15°C for 11 to 15 minutes; another points to 10 to 15°C for 5 to 15 minutes.
• If you're new to it, safety experts suggest keeping sessions to 3 to 5 minutes.

• Never cold plunge alone. The first breath in cold water is a gasp, and fitness doesn't protect you from it.
• Anyone with a heart rhythm problem such as atrial fibrillation should avoid cold plunges, says Harvard Health. Talk to your doctor if you have a heart condition, high blood pressure or Raynaud's.
• Your body can keep cooling after you get out. Shivering, numbness and confusion are signs to warm up now.

Volta's wellness hub is planned with a sauna, a cold plunge and a jacuzzi beside the 24/7 gym, included on every membership. See also sauna benefits and contrast therapy.