Summer's Coolest Trend: What Cold Water Therapy Can Do for You

As temperatures soar across South Florida, more people are turning to cold water therapy — not just to beat the heat, but to feel better inside and out.

Whether it’s a post-beach cold plunge, an icy shower after a morning run or a dip in a backyard tub, cold water therapy has gone from a viral wellness trend to a practice backed by science. It’s increasingly embraced by athletes, weekend warriors and wellness seekers looking for natural ways to speed up recovery, manage pain and even lift their mood.

“Cold water therapy, when gradually introduced, is a great practice for boosting mood, reducing stress and improving energy and focus,” says Maria Kyriacou, M.D., a primary care sports medicine physician with Baptist Health Orthopedic Care. “It can also decrease inflammation and soreness, leading to a more successful recovery after intense workouts.”

A Cool Way to Recover After Exercise

After a long summer walk, a cycling session, or a game of pickleball, sore muscles are often part of the deal. But a short session of cold water immersion – whether in a plunge pool or a cool bath – may offer significant recovery benefits.

Cold water triggers vasoconstriction, which narrows blood vessels and helps reduce inflammation and swelling. This response also improves circulation, enhancing the delivery of oxygen and nutrients to the muscles while helping flush out waste products like lactic acid.

Compared to cryotherapy (which typically involves brief exposure to extremely cold air) or simple rest, cold water therapy has been shown to offer longer-lasting muscle recovery benefits with a more relaxing after-effect.

“Cold water therapy is a practical, at-home method for aiding recovery,” says Alex Mafdali, M.D., also a primary care orthopedic sports medicine physician with Baptist Health Orthopedic Care. “It’s affordable, accessible and for many people, it’s a game-changer when used consistently and safely.”

Cooling Down Inflammation and Pain

Cold water therapy isn’t just for post-workout recovery – it can also support pain management. Acute injuries like sprains or strains may benefit from cold immersion, which numbs the area and slows nerve activity. At the same time, it reduces inflammation and swelling, which can speed up healing.

Chronic pain conditions, including arthritis, fibromyalgia and chronic back pain, may also respond to cold water therapy thanks to its ability to calm the nervous system and reduce systemic inflammation.

“It’s important to understand that cold water works differently depending on the type of pain,” says Dr. Kyriacou. “But for both acute and chronic conditions, we’re seeing real benefits – not just symptom relief, but improved mobility and quality of life.”

Dr. Mafdali adds: “It’s not a one-size-fits-all solution, but it’s an excellent complement to other therapies – especially when introduced thoughtfully as part of a broader pain management routine.”

A Natural Boost for Mental Wellness

One of the most exciting emerging benefits of cold water therapy is its impact on mental health. Studies show that exposure to cold water can significantly increase dopamine, a brain chemical linked to motivation, focus and mood.

This dopamine surge may explain why many people feel mentally refreshed and emotionally uplifted after a cold plunge.

“Cold water therapy can provide more than just physical recovery,” says Dr. Kyriacou. “It’s a powerful mental reset that many people find helps them manage stress and even symptoms of depression.”

Know Before You Dive In

As refreshing as it sounds, cold water therapy isn’t for everyone – and even healthy individuals should ease into it.

People with heart conditions or circulation issues, such as Raynaud’s phenomenon, should speak with a physician before trying cold immersion. The initial shock response can strain the cardiovascular system and, in rare cases, pose serious risks.

“Start slow – even a 30-second cold shower at the end of your normal routine is a safe way to begin,” Dr. Mafdali advises. “As your body adjusts, you can gradually increase your exposure.”

And remember: the goal isn’t to push your limits. Cold water therapy is supposed to support recovery, not add more stress to the system.

The Bottom Line: Stay Cool, Stay Smart

As summer heats up, cold water therapy offers a refreshing way to care for both your body and mind. With benefits ranging from faster recovery and pain relief to improved mental clarity, it’s a wellness tool worth considering – especially with guidance from a medical professional.

Maria Kyriacou, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care

Alex Mafdali, M.D., primary care orthopedic sports medicine physician with Baptist Health Orthopedic Care