Cold water immersion encompasses a range of practices, including wild swimming in natural environments, indoor cold showers, ice baths, and even applications in medical settings, such as during surgical procedures. For individuals engaging with online content, following social media influencers, or consuming print media, cold water immersion, whether through dipping, swimming, or full immersion, appears to be widely presented as a universal panacea or “cure-all.” However, such claims are often vague or rely on flawed deductive reasoning, information removed from the context of the original research, or untested theoretical assertions, frequently without reference to rigorously controlled prospective trials, systematic reviews, or meta-analyses. Examples of these claims include ‘boosted immunity, circulation, improved heart health, weight loss and increased circulation’.

While small-scale or pilot studies have explored some of the effects of cold water immersion more specifically, the scientific community has yet to produce adequately powered, well-designed, and rigorously controlled research to substantiate all claims. This calls for researchers to critically examine the often unverified and overly enthusiastic content freely disseminated, and to contribute robust findings to the scientific literature in order to either validate or refute these claims.

Although cold water immersion may provide certain benefits, the underlying mechanisms of action remain unclear, and the specific “dose of cold” required for positive outcomes has not been determined across all contexts of use. This lack of clarity creates a fertile ground for misunderstanding, misinterpretation, and the spread of misleading information. In this discussion, we will analyse existing evidence pointing to the potential benefits of cold water immersion, examine possible mechanisms of action, and consider the populations for whom these benefits may be most relevant.