The Benefits of Adding Cold Water Immersion to Your Routine
Whether you’re running a commercial gym wanting to enhance your customers training or refining your own home wellness setup, there are a list of benefits for adding cold water to your routine for everyone.
From elite athletes to everyday lifters, people are wanting to level up their recovery, reduce muscle soreness, and improve resilience. Let’s break down the benefits of cold water, how it works, and why this method is more than just a wellness trend.
(Don’t forget: If you're a gym or studio operator and are considering an ice bath for your facility, don’t miss our Ice Baths for Gym Guide. It breaks down everything from setup requirements to daily user capacity, helping you avoid common pitfalls and make an informed, future-proof investment).
What Is Cold Water Immersion?
Cold water immersion (CWI), involves submerging the body in cold water temperatures. The aim? A short, controlled stressor that prompts a cascade of physical and neurological responses.
What are the benefits of adding cold water immersion into your routine?
1. Reduces Muscle Soreness and Inflammation
One of the most widely accepted benefits of an ice bath is its impact on delayed onset muscle soreness (DOMS). Studies show that cold exposure can reduce muscle pain and stiffness after intense training.
According to a 2017 review published in Frontiers in Physiology, ice baths taken post-exercise may significantly reduce muscle soreness at the 24, 48, and 72-hour mark. The cold causes vasoconstriction, which may help limit inflammation and swelling in the muscle tissue.
2. Supports Nervous System Recovery
The cold doesn’t just work on the muscles, it also affects the nervous system. Regular cold water immersion may support parasympathetic nervous system activity, helping you shift into rest and recovery mode faster.
Demand for Ice baths within gyms is growing in particular where users find that jumping into an ice bath post-workout can help reduce inflammation, calm the body, and mentally reset before heading back into daily life.
3. Improves Mental Resilience
Cold exposure activates the body's fight-or-flight response. While initially uncomfortable, repeated, deliberate exposure helps the body adapt. Over time, this builds mental resilience, enhances stress tolerance, and improves your ability to stay calm and focused under pressure.
These benefits are no longer limited to elite athletes—they're increasingly being explored in wellness settings, executive coaching, and corporate performance programmes as tools to manage stress and improve decision-making.
4. Circulation and Metabolism
The rapid cooling and subsequent rewarming post-immersion can help stimulate circulation, forcing the body to pump blood more efficiently. Cold exposure can also increase our metabolism at a cellular level by producing a protein called ‘PGC-1alpha’ that is stimulated when we immerse ourselves in the cold.
Whether it’s faster muscle recovery, better mental resilience, or just showing up sharper for your next session, cold has a place in all well-rounded wellness plans. As you consider what to offer in your gym or build into your home space, cold immersion is more than just a trend, it’s a tested recovery tool with lasting value.
Ready to join the ice tribe? Contact the Brass Monkey team for a consultation tailored to you. Whether you’re a gym/spa owner or looking to take your at home set-up to the next level, we’re here to help you make the right choice.
