Benefits of Cold Showers: 2025 Complete Guide

Standing under cold water is not only for athletes or extreme biohackers anymore. Search data shows that interest in the benefits of cold showers has jumped as people look for simple ways to gain more energy, handle stress better, and recover faster after workouts. At the same time, the internet is full of big claims: cold showers “cure” depression, “melt fat,” and “supercharge” immunity.

So what do cold showers actually do for your mental and physical health, and what is mostly hype?

This guide explains the health benefits of cold showers using current research on cold water immersion, expert opinions from neuroscientists and physicians, and real 30‑day cold shower challenge data. You will see:

What cold showers can realistically do for your body and brain
What they probably will not do (no magic fixes)
How to use cold exposure safely, based on your goals
Clear answers to common questions like “Is it good to shower cold every day?” and “Do cold showers burn fat?”

The aim is simple: give you clear, practical knowledge so you can decide if cold showers fit into your life and how to use them without risking your health.

Benefits of cold showers at a glance

When people ask “are cold showers good for you?”, they usually want quick, evidence‑based answers. So let’s start there before we go deeper.

Key science‑backed benefits (quick overview)

Several recent reviews and trials on cold water exposure and cold water immersion show patterns that apply to regular cold showers as well:

Stress reduction for up to 12 hours after cold exposure in lab and real‑world studies
Small but measurable improvement in quality of life from 20–90 seconds of cold water at the end of a daily shower, with effects tending to fade after about three months
About 29% lower sickness absence (fewer days off work) among people who took daily cold showers compared with those who did not
Better perceived sleep quality, morning energy, and mental clarity in 30‑day cold shower surveys

These outcomes line up with what many people report when they take a cold shower in the morning: they feel more awake, calmer later in the day, and slightly more resilient to stress.

What cold showers probably do not do

There are also limits. Research on cold water therapy shows that exposure to cold water is powerful, but it is not a cure‑all.

Depression and anxiety: There is weak support for using cold showers alone as a treatment. Based on a 2025 release from the University of South Australia, researchers note that cold water immersion offers many benefits but should not be viewed as a treatment for clinical depression or severe anxiety. People often feel better and more in control, but that is not the same as treating clinical depression or severe anxiety.
Big immune “boosts”: Some immune markers go up after cold exposure, and sickness absence drops slightly. But there is no solid proof that cold showers make you “virus proof” or strongly strengthen the immune system on their own.
Major weight loss: Does cold showers help weight loss? The short answer is that the effect on weight is small. Cold exposure can raise calorie burn a bit and may improve insulin sensitivity, but studies do not show large fat loss from cold showers alone. Diet, exercise, and daily movement still matter far more.

Placebo and expectation also play a role. If you expect your cold shower routine to change your life, you might notice more positives and ignore some negatives. That does not mean there are no real health benefits, but it reminds us to keep a balanced view.

Who may benefit most from cold exposure

While cold showers are not magic, they can be a powerful tool for certain people and goals. Cold exposure seems most helpful for:

High‑stress professionals who want a simple daily practice to train stress resilience
Athletes and regular gym‑goers looking for better recovery and less soreness
People who sleep poorly and want a low‑cost way to help sleep quality
Habit‑hackers who like small challenges that build discipline and mental toughness

On the other hand, cold showers are usually not the main solution if you have:

Clinical depression or serious anxiety disorders
Severe insomnia or sleep apnea
Unstable heart disease, uncontrolled high blood pressure, or strong breathing problems

In those cases, cold exposure might be an add‑on tool, but you still need proper medical care first.

Snapshot: what’s solid, what’s emerging, what’s myth

To keep expectations clear, here is a simple comparison of the effects of cold showers based on current research.

Category	Strong evidence	Emerging evidence	Mostly myth or overstated
Main outcomes	Lower perceived stress, modest quality‑of‑life bump, less muscle soreness, mild sleep improvement	Slight help with metabolic health, better resilience to daily stress, mild immune support	Big weight loss, cure for depression/anxiety, major immune “supercharge”

Why are cold showers good for you

To understand cold shower benefits, it helps to know what happens inside your body when cold water hits your skin. Even seconds of cold water can trigger a strong chain of reactions.

What do cold showers do: from skin to nervous system

When you turn the handle from warm to cold and water temperature suddenly drops, your body feels a cold shock. This is a fast, built‑in response to cold meant to protect you in nature.

As cold water hits your skin:

Nerve endings in the skin send “cold” signals to the brain.
Your sympathetic nervous system (the “fight‑or‑flight” system) fires.
Your heart rate jumps up at first, and your breathing speeds up or even gasps.

If you stay under the water and control your breathing, the body starts to settle. Blood vessels in your skin tighten (vasoconstriction) to hold heat, while core organs are protected. This intense but short stress is what we call cold stress. Your body learns to handle it better with repeated cold exposure.

This effect is very different from just ending a hot shower with a mild cool rinse. A true cold shower uses a cold temperature that feels clearly uncomfortable at first, not just slightly cool.

Hormonal and neurotransmitter changes

One key benefit of cold shower use comes from changes in brain chemicals and hormones. Researchers have shown that cold water exposure can:

Greatly raise norepinephrine, a brain chemical that boosts alertness, focus, and mood
Increase dopamine, which is linked to motivation and a sense of “drive”
Trigger endorphins, the body’s natural pain‑relief and “feel‑good” chemicals

These changes help explain why many people say they feel clear, sharp, and upbeat after a cold shower in the morning. That fresh “reset” feeling is not just in their head; it reflects real shifts in the autonomic nervous system and brain chemistry.

What about stress hormones like cortisol? Cold exposure is a stressor, so cortisol may rise briefly. But many studies show that, later in the day, people report lower perceived stress and more calm, not less. When the stress is short, controlled, and on your terms, your system can rebound in a positive way.

Metabolism and brown fat activation

Cold does not only affect your mind. It also changes how your body uses energy. When you are exposed to cold temperatures, your body has to make heat to keep a stable core temperature.

Part of this heat comes from brown adipose tissue, often called brown fat. Brown fat is special because it can burn calories to create heat (a process called thermogenesis). Studies on cold water immersion and cool air show that:

Repeated exposure to cold can activate brown fat.
This may raise daily calorie burn slightly.
There are hints that this can improve insulin sensitivity, which is how well your body handles blood sugar.

So, does cold showers help weight loss? To put it simply, a cold shower may:

Burn a small extra number of calories
Support better metabolic health over time

But it will not replace healthy eating, exercise, and general movement. The effects of cold on weight loss are modest. Think of cold showers as a minor support, not a main weight‑loss method.

Key studies on cold exposure

Recent large reviews in scientific journals have pulled together research on effects of cold water immersion. They looked at ice baths and cold showers, cold baths in a bathtub, and other methods of cold exposure. Common findings include:

Short‑term boosts in mood and energy
Noticeable drop in stress for up to half a day
Lower muscle soreness after intense training
Small benefits for general wellbeing and overall health

These effects are strongest while people keep up the habit of daily cold showers or regular cold baths. When they stop, the benefits usually fade within weeks.

Mental health, mood, and stress: what the research shows

Many people first hear about cold showers as a “natural fix” for low mood or anxiety. The truth is more nuanced. Let's discover cold potential health benefits of cold shower.

Do cold showers reduce stress and anxiety?

Several trials on cold exposure therapy suggest that cold can help people handle stress better. According to a 2025 PLOS ONE study on cold water immersion, participants experienced measurable reductions in perceived stress after repeated cold exposure, supporting the idea that daily cold showers can have short-term mental health benefits.

Noticeably lower perceived stress for up to 12 hours after exposure
About a 20% drop in self‑rated stress after a 30‑day cold shower challenge

So, cold showers can help you feel less stressed and more in control of your reactions. You may notice that daily annoyances bother you less, and your “stress battery” lasts longer.

Do cold showers help with anxiety or panic attacks?

This is a common and important question. For everyday worry and mild anxiety, some people find that cold showers give them a mental “reset.” The sharp cold forces you to focus on your breath and the present moment instead of racing thoughts.

However, for panic attacks or diagnosed anxiety disorders, research is still limited. Cold showers should not replace therapy, medication, or care from a mental health professional. They may be one helpful tool in a larger stress management plan, but they are not a stand‑alone treatment.

Depression, mood, and quality of life

What about depression? Some early papers suggested that cold showers could help with low mood by sending many cold signals from the skin to the brain and by releasing catecholamines like norepinephrine.

More recent and larger studies paint a calmer picture:

Regular cold showers (20–90 seconds) are linked to a slight increase in quality of life scores. People often feel more alive and capable.
A 2025 study found no large changes in depression scores overall, though some individuals reported personal gains.
Benefits tend to fade by around three months if no other life changes are made.

So cold showers can support mood and give many people a sense of mental strength, but they are not a cure for serious depression.

Why cold may feel mentally “resetting”

If you have ever forced yourself under cold water on a hard day, you may know the strange calm that follows. There are a few reasons for this mental “reset”:

Endorphins and catecholamines shift your brain toward focus and alertness.
You practice staying steady during controlled discomfort, which can build resilience.
You engage your prefrontal cortex (the thinking, planning part of the brain) by choosing to stay in the cold and control your breath instead of panicking.

Over time, this repeated practice may help you handle other stressors better too. Many people describe this as a “training session for the nervous system.”

Physical health, immunity, metabolism, and circulation

Beyond mood and stress, many people are interested in the health benefits of cold for the body: fewer colds, better circulation, and better metabolic health.

Immune system effects: what we really know

Some small trials have looked at whether cold showers affect how often people get sick. One large study found that people who took daily cold showers had about a 29% reduction in sickness absence from work.

This does not mean they never got sick. It may mean that symptoms were milder, or they recovered faster and felt able to work.

Do cold showers boost your immune system?

Cold exposure can change immune markers in the blood, and may give a small bump to certain white blood cells. But we do not yet have strong proof that it causes a big, lasting “immune boost” in real life.

So yes, cold showers may support your immune system a bit, but they should sit beside sleep, nutrition, movement, and vaccines, not replace them.

Metabolic health, insulin sensitivity, and weight management

Cold exposure has become popular among people looking to support their metabolism and weight.

Studies on cold water therapy and cool air suggest:

Short cold sessions can increase calorie burn as your body works to warm up.
Repeated cold exposure may improve insulin sensitivity, especially in people with metabolic issues.
Stress reduction from cold may also help, since high chronic stress and sleep loss can worsen metabolism.

But do cold showers burn fat in a big way? Evidence says the effect is small. A cold shower may burn a few extra calories and wake up brown fat, but it will not cancel out a high‑calorie diet or inactivity. The key point is: you can use cold showers as a small helper within a larger plan focused on food, exercise, and daily steps.

Blood flow, circulation, and blood pressure

Cold has a well‑known effect on blood flow. When you take cold showers:

Blood vessels in the skin narrow (vasoconstriction), sending more blood toward vital organs.
After you warm up, vessels widen again (reactive vasodilation), which many experts think can support better circulation over time.

For some, this pattern can help reduce swelling or help sore joints and muscles feel better, similar to putting an ice pack on a sprain.

People sometimes ask if cold showers are safe for blood pressure. For most healthy adults, brief cold exposure is fine. But if you have uncontrolled hypertension or heart disease, the sudden jump in heart rate and pressure from a cold shock may be risky. In that case, you should speak with a doctor before making strong cold exposure a daily habit.

Skin, hair, and sleep quality benefits

Not everyone is thinking about stress hormones; some simply wonder whether a cold shower is better for skin, hair, or sleep than a hot shower.

Skin benefits: barrier function, oil, and irritation

Very hot water can strip your skin’s natural oils and weaken the outer barrier layer. This can lead to dryness, redness, and irritation, especially if you already have sensitive skin or conditions like eczema or dermatitis.

Cooler water, on the other hand, is kinder to the skin barrier. A cold shower may:

Help your skin hold on to its natural oils (sebum)
Reduce redness and irritation brought on by hot water
Support a healthier pH balance on the skin surface

That said, ice‑cold water is not always best either, especially if your skin is very reactive. Many people do well with warm showers most of the time plus a short cool or cold finish, instead of very hot baths or steaming showers.

Hair and scalp health

For hair, hot water can raise the hair cuticle (the outer layer), leaving strands more rough, dry, and frizzy. Cooler water tends to keep the cuticle flatter, which may make hair feel smoother and look shinier.

A brief cold shower rinse on the scalp can also support:

Better circulation to hair follicles
More balanced scalp oil (sebum) levels

The science here is less strong than for stress or soreness, but many people notice that their hair feels less dry when they skip very hot water and finish with cool or cold.

Sleep quality and evening cold exposure

Warm baths are the classic sleep tip, but cold water can help sleep when used the right way too. Some studies on cold water immersion show that cold before bed can improve subjectively reported sleep quality, possibly by:

Lowering core body temperature slightly, which supports natural sleep rhythms
Helping you relax once the short cold stress has passed

In a 30‑day cold shower survey, people who used light cold in the evening reported around 15% better perceived sleep scores.

Is it better to take a cold shower in the morning or at night?

This depends on your goal:

Morning cold shower in the morning: great if you want alertness, focus, and energy.
Light cold in the evening: better if you aim for sleep and relaxation.

Deep night‑time plunges into very cold water may be too stimulating for some, so if sleep is your main goal, use shorter and less intense cold. Think cool or mildly cold, not a dramatic shock.

Hot vs warm vs cold for skin, hair, and sleep

Here is a simple comparison to guide your regular shower routine:

Water temp	Skin & hair	Sleep effect
Hot	Can dry skin, strip oils, increase redness and itch; may worsen some skin issues	Relaxing for many, but too hot or too long can raise core temperature and make sleep harder
Warm	Gentle on most skin and hair; good daily choice	Neutral to mildly relaxing
Cool to cold	Supports skin barrier and natural oils; can reduce frizz and add shine	Light evening cold may support sleep; very cold late at night can feel too stimulating

Athletic recovery, performance, and cold water therapy

If you have ever seen athletes step into ice baths or use cold plunge tubs after games, you have seen another side of cold therapy.

Muscle soreness, inflammation, and post‑workout recovery

Research on cold water immersion after intense exercise shows that it can:

Reduce DOMS (delayed onset muscle soreness)
Decrease swelling and inflammation in muscle and connective tissue
Help athletes feel ready to train again sooner

Cold showers are not as intense as full ice baths, but many athletes use cold showers in hotel rooms, locker rooms, or at home when a tub or plunge pool is not available. For general gym‑goers, even a few minutes under cold water post‑workout can make their muscles feel less heavy the next day.

Performance, endurance, and training frequency

Better recovery means you can often:

Train again sooner
Keep training volume higher
Feel less beaten up between sessions

However, there is an important detail. For strength and muscle growth (hypertrophy), some studies suggest that heavy use of intense cold right after lifting can slightly blunt adaptation, especially if you do it after every session. So if your main goal is maximum muscle growth, you may want to save strong cold exposure for lighter days or hours after training.

Cold recovery protocols for athletes and gym‑goers

So, how long should you stay in a cold shower after a workout? It depends on your goal and tolerance.

For most active people:

2–5 minutes of uncomfortably cold but safe water is enough.
You do not need to freeze yourself; being cold and wanting to step out is enough.

How long should you take a cold shower after a workout?

Many sports medicine experts suggest:

Light training days: 1–3 minutes of cold at the end of a warm shower.
Hard training or matches: 3–5 minutes of cold, either at once or broken into shorter bouts with brief warm breaks.

Remember: if you notice stronger soreness or poor sleep after very late‑night cold exposure, shift your cold showers to earlier in the day.

How to start a cold shower routine safely

If you prefer warm showers to cold, you are not alone. The good news is that you can ease into cold instead of forcing a full ice‑like shower on day one.

Beginner protocols: from contrast showers to full cold

Here is a simple step‑by‑step way to add cold showers into your routine without shocking your system too much at once.

Week 1 – Warm + short cool finish

Start with your normal warm shower.
At the end, turn the knob toward cool or cold for 20–30 seconds.
Focus on slow, deep breathing.

Weeks 2–3 – Longer, colder finish

Keep the warm start.
Turn to colder water for 60–90 seconds at the end.
Try to cover your whole body, front and back.

Week 4 and beyond – Full cold as desired

If you feel ready, take a cold shower for most or all of the time.
Aim for 2–5 minutes total, or shorter bouts with warm breaks.

As your body adapts, you will likely find that you can tolerate the cold better and that the initial shock fades faster.

Is it good to shower cold every day?

For healthy people without major heart or lung problems, a daily cold shower is usually safe and can be quite helpful. In fact, many of the potential health benefits—like reduced stress and improved perceived energy—seem strongest when people use daily cold exposure.

That said, you do not need to go all‑in every day. Some people feel best with:

3–5 cold shower days per week, or
Short cold finishes instead of full cold baths or showers daily

Listen to your body, and remember that rest days are fine.

Safety guidelines and contraindications

Not everyone should jump into very cold water. Cold and hot shifts can be hard on weak hearts and lungs. Before you make cold showers part of your routine, speak with a doctor if you have:

Heart disease, history of heart attack, or chest pain with exertion
Uncontrolled high blood pressure
Raynaud’s phenomenon (painful color changes in fingers or toes with cold)
Severe asthma or major breathing problems
Serious kidney disease or other complex health conditions

Stop and seek medical care if you notice:

Chest pain or strong tightness
Extreme breathlessness that does not settle
Fainting, confusion, or ongoing dizziness
Shivering that will not stop after you warm up

Cold exposure should be a controlled stress, not a dangerous one.

Tailoring cold showers to your goals

You can shape your cold shower use based on what you care about most.

For alertness and focus: Take a cold shower in the morning, 1–3 minutes of strong cold after a warm wash. This supports mental clarity and helps you feel “switched on”.
For sleep and relaxation: Use warm water first, then finish with 30–60 seconds of cool or mild cold in the early evening. Avoid extreme cold right before bed if it makes you feel wired.
For recovery: After hard workouts, use 2–5 minutes of cold (shower or cold bath in a bathtub) within a couple of hours, unless you are in a muscle‑growth block where you want to limit post‑workout cold.

Cold showers vs ice baths vs cryotherapy

Not all cold water therapy is the same. People often ask whether ice baths and cold showers give similar benefits or whether cryotherapy chambers are better.

Comparing cold showers with other cold therapies

The main difference between these methods is the “dose” of cold: how cold, how much of your body is exposed, and how long you stay there.

Method	Typical temp	Exposure	Cost/access	Main use
Cold shower	~10–20°C / 50–68°F (varies by tap)	Water hits mainly skin surface; air still warm	Very low; at home	Stress resilience, alertness, general wellbeing
Cold bath / cold plunge	~5–15°C / 41–59°F	Whole body (except head) under water	Moderate; needs tub, tank, or bathtub with ice	Recovery, stronger metabolic and stress effects
Whole‑body cryotherapy	–110 to –140°C (very cold air)	Whole body in cold air, short sessions	High; special centers needed	Sports recovery, pain, experimental mood support

When are cold showers enough—and when to go colder?

For most people who want better stress control, mood, skin, or light recovery, cold showers offer plenty. They are low‑cost, easy to adjust, and safer than very strong methods when you are just starting out.

Stronger tools like cold plunge tubs, cold baths, or cryotherapy may be useful when:

You are a high‑level athlete with heavy training loads
You are following a medical or rehab protocol under supervision
You want more intense exposure to cold temperatures and already have a lot of experience

Are cold showers as effective as ice baths?

In some ways, yes; in others, no.

For mental benefits like alertness and stress resilience, cold showers can help nearly as much as ice baths, since your skin and nerves still feel a strong effect of cold.
For deep tissue cooling, inflammation control, and strong metabolic effects, ice baths or cold plunges are usually more powerful, because more of your body is in water and the water is often colder.

This is often summed up as dose = temperature × time × body surface. A short, intense 2 minute cold plunge in a tub at 10°C can give a stronger dose than 5 minutes under a less cold shower.

Why is a 2 minute cold plunge good for you?

A short, intense 2 minute cold plunge can:

Trigger a strong norepinephrine spike, which helps focus and mood
Stimulate brown fat and thermogenesis
Give clear mental training in handling controlled stress

Because the time is short, many people find it easier to “face” the cold, knowing it will end soon. But such strong exposure is not needed for everyone and should be used with care, especially if you have any heart or lung issues.

Risks, and key takeaways

By now you have seen that the benefits of taking a cold shower are real but also limited. Let’s pull the main practical points together.

How cold and how long? Practical ranges

Many people ask how long you should stay under cold water. There is no single perfect number for everyone, but most protocols fall in these ranges:

Temperature: “Uncomfortably cold but safe.” For many taps this is around 10–20°C (50–68°F), but you can judge by feel.
Time for beginners: 30–90 seconds of cold at the end of a warm shower.
Time for experienced users: Up to 5 minutes total, or shorter bouts with breaks.

You do not need to chase longer and colder at all costs. There is a point where more cold only adds stress without more benefit.

Common myths about the benefits of cold showers

Some myths keep showing up online when people talk about health benefits of cold showers:

Cold showers do not “cure” depression. They can support mood and stress coping but are not a full treatment.
Cold showers are not a major immune booster. They may slightly reduce days off sick but will not prevent all infections.
Cold showers do not melt fat quickly. They may support metabolic health and burn a few extra calories, but food and movement still drive weight change.

What are the negatives of cold showers?

Cold showers are not all upside. Possible downsides include:

Strong discomfort and dread, especially at the start
Risk of cold shock causing gasping and fast heart rate
Temporary numbness in hands and feet
Worsening of some conditions, such as Raynaud’s or unstable heart disease

Some people also notice that intense cold too late in the day can disturb their sleep. If that happens, move your cold exposure earlier.

Are cold showers and baths good for you?

Used wisely, both cold showers and baths can be very good for overall health:

Showers are best for daily, flexible cold exposure with lower risk.
Cold baths and plunges offer stronger effects on recovery and metabolism but need more care and experience.

The key is to match the method and dose to your goals and health status.

Summary: who should try cold showers—and how to start today

For many people, the main benefits of cold showers include:

Less perceived stress and better mental resilience
More energy and alertness, especially in the morning
Some help with recovery and muscle soreness
Mild support for sleep, skin, and metabolic health

If you want to test cold showers in your life, you can start with this simple 3‑step plan:

Week 1: End your normal warm shower with 20–30 seconds of cool or cold water. Focus on steady breathing.
Weeks 2–3: Increase the cold time to 60–90 seconds, going a little colder as you adapt.
Week 4+: If you feel safe and ready, move toward 2–5 minutes of cold on most days that fit your schedule.

Pay attention to how your mind, sleep, and energy feel after 30 days. If the benefits outweigh the discomfort and you feel safe, keep the habit. If not, adjust the dose or use cold less often. The point is not to suffer; it is to support your health and wellbeing in a way that fits you.

FAQs

1. Is it good to shower cold every day?

For most healthy people, yes — a daily cold shower can actually feel surprisingly refreshing once you get used to it. Many people say it helps them wake up faster, feel more alert, and handle daily stress a bit better. Cold exposure may also support muscle recovery after workouts.

That said, if you have heart issues, high blood pressure, circulation problems, or any serious medical condition, it’s best to talk with a doctor before making cold showers a daily habit. Your body reacts strongly to sudden temperature changes, so safety comes first.

2. What happens after 30 days of cold showers?

After sticking with cold showers for a month, a lot of people notice they feel calmer, more energized, and mentally sharper — kind of like building a small daily habit of resilience. Some report sleeping better and handling stress more easily.

Research suggests that consistent cold exposure can slightly improve mood and overall quality of life, but it’s not magic — the benefits are usually modest. Also, if you stop the habit, the effects tend to fade over time, especially if you’re not combining it with other healthy routines like exercise, good sleep, and nutrition.

3. How long should you stay in a cold shower?

If you’re just starting out, don’t overdo it. Try ending your warm shower with 30–90 seconds of cold water — that’s enough to feel the effect without shocking your system too much.

As your body adapts, you can slowly increase to 2–5 minutes of cold water. Just remember to breathe normally and stay relaxed. The goal is to feel refreshed, not miserable. If at any point you feel numb, panicky, or light-headed, cut it short.

4. Do cold showers burn fat?

Cold showers do make your body burn a bit more energy, mostly because cold activates brown fat, which helps keep you warm. But the extra calorie burn is pretty small — nowhere near enough for meaningful weight loss on its own.

Think of cold showers as a tiny metabolic boost, not a full strategy. A balanced diet, regular movement, and strength training still make the biggest difference for fat loss.

5. What are the main risks of cold showers?

Cold showers can put sudden stress on your body, especially your heart and lungs. It’s normal for your breathing and heart rate to jump at first, but for some people this spike is risky.

The main concerns include sharp increases in blood pressure, breathing difficulty, or triggering conditions like Raynaud’s or unstable heart disease. If you ever feel chest pain, intense dizziness, numbness, or find yourself gasping uncontrollably, stop immediately. It’s supposed to be invigorating — not dangerous.

References

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0317615

https://www.unisa.edu.au/media-centre/Releases/2025/the-big-chill-is-cold-water-immersion-good-for-our-health/