What happens when…
If you haven’t yet taken the plunge, we suspect you know someone who’s tried to convert you to the frozen side. Before you do, here’s the cold, hard truth on diving in
01 Dom-inish
Exposure to cold can reduce DOMS, a study published in Frontiers In Physiology found. How so? ‘Being submerged in cold reduces muscle soreness as it causes blood vessels to constrict,’ says Calum Sharma, head of exercise science at The Body Lab. Blood flows away from your extremities to tissues and organs, becoming more nutrient- and oxygenrich. Your muscles get less blood, too, reducing swelling and breakdown of tissue. Step out, and your blood vessels dilate. ‘This oxygenated, nutrient-dense blood flows to your muscles and speeds up recovery,’ he adds. Your circulation gets a boost, too.
02 Cool down
But timing is key. Taking a dip right after a strength session could hinder muscle building, says Sharma. ‘Satellite cells in your muscles play a crucial role in the maintenance and repair of muscle fibres.’ When you expose yourself to cold, it slows down the increase in these cells that normally occurs after strength training. One 2015 study also found that cold immersion blunted the activation of key proteins in muscle for up to two days*. Try a pre-workout plunge instead. ‘Research suggests “pre-cooling” for two to three minutes at 10°C can boost performance and increase focus and energy.’ Cool.
03 Rise and shiver
A morning dip could jolt you awake – and for reasons beyond the shock. A slow rise in body temperature rouses you in the morning, while a low temperature is associated with sleep. Somewhat counter-intuitively, ‘after cold exposure, your body heats up, boosting feelings of alertness’, says Sharma. Your body fights to increase its core temperature back to normal in response to
