“Cold water even if you freeze to death?”…Cold water vs. warm water, which is better for muscles?

These days, exercise and cold bathing in ice water are popular among influencers. Is cold soup really good for your health?

New research bucks this trend. Recreational athletes were found to perform better when soaked in a warm bathtub rather than a cold bathtub, and they performed better when they took a break in between, like at halftime in soccer.

American broadcaster NBC introduced a paper presented at the 2024 Integrative Physiology and Exercise Conference. Researchers at Ritsumeikan University in Japan gathered 10 young men and conducted three experiments. Participants did 50 minutes of high-intensity intermittent running, then soaked in a 15-degree bathtub for 20 minutes, entered a 40-degree bathtub, and sat without entering the water.

Participants were asked to jump as high as possible from a standing or squatting position. The jump height after soaking in a hot bath was higher than that of a cold bath. There was no difference in the effect on muscle pain whether it was cold or hot.

Mamoru Tsuyuki, a graduate student at Ritsumeikan University in Japan, said, “Strong exercise damages muscle fibers, and hot water increases blood flow, which helps the muscles repair themselves and become stronger.” “Increasing muscle temperature will help you use your strength,” he said. “In sports where there is halftime, if you can soak in hot water for 15 to 20 minutes, you can perform better in the second half.”

“Ice baths are good for injuries that have heat and inflammation,” said Amy Layton, assistant professor of applied physiology at Columbia University School of Medicine. “If you don’t have an injury and just had a hard workout, the cold can be detrimental to your body.” “Micro tears occur,” he said. “Hot water can increase circulation in the body and accelerate the recovery process.”

“Pro athletes like to take a warm bath before a game,” said Dr. Spencer Stein, a sports medicine specialist. “They don’t jump into cold water during halftime.”

Soaking your body in ice water is not without its effects. Other studies have shown that cold water can relieve muscle pain. Additionally, ice water is best when there is an injury.

The appropriate water temperature for athletes depends on several factors. “Hot water can improve blood flow and remove waste,” said David Putrino, director of rehabilitation innovation at Mount Sinai Hospital in New York. “Cold water can activate the fight-or-flight response in some athletes and improve blood flow.” .

“Some people like cold water because it’s so energizing,” he said. “You need to use your data to figure out what’s right for you.” He soaks his body in water at 36.5 to 40 degrees for 10 to 20 minutes. For cold baths, 10 to 15 minutes at 10 to 15 degrees is recommended.