Avoid hypothermia: cold water therapy lacks strong scientific support

Cold water immersion, a practice popularized by Wim Hof ​​(The Iceman) and others, has gained attention in recent years for its health benefits. However, a recent report refutes these claims (pun intended) and emphasizes the need for more solid scientific evidence.

The report, published in the journal PLOS One, reviewed existing research on the Wim Hof ​​method, a special approach that combines cold water immersion and breathing exercises. The researchers noted that the quality of studies testing this method was generally low, meaning the results could not be conclusively interpreted.

Some studies have suggested "promising" anti-inflammatory effects with this combination, but the researchers stressed the need for "further high-quality studies" to confirm these results. Cold-water survival expert Professor Mike Tipton echoed this sentiment, saying the current evidence was "too weak and biased" to draw firm conclusions about the effectiveness of the Wim Hof ​​method.

General claims and scientific verification

The Wim Hof ​​Method touts a variety of health benefits, including:

Reduce stress and improve sleep
Strengthening the immune system
Increased energy, focus and willpower
Improving athletic performance
pain relief

However, the report suggests that these claims lack a strong scientific basis. Many studies that have investigated these benefits have methodological flaws, such as small sample sizes or lack of control groups. This makes it difficult to isolate the specific effects of cold water immersion and separate them from placebo effects and other lifestyle factors.
Despite the lack of conclusive evidence, some studies suggest the potential benefits of cold water immersion.

Improves blood circulation: Cold water can trigger the body's "fight-or-flight" response, causing temporary constriction and subsequent dilation of blood vessels. This may improve blood circulation.
Pain Relief: Cold therapy has long been used to relieve pain and swelling after an injury. Soaking in cold water can have a similar effect. Psychological resilience: Some studies suggest that exposure to cold water can improve mood and reduce symptoms of depression. However, further research is needed.

Security aspect

Soaking in cold water may be promising, but it's important to prioritize safety.

Consult your doctor: Before immersing yourself in cold water, consult your doctor to make sure it's safe for you, especially if you have any health problems.
Start slow: Gradually increase the duration and intensity of your cold exposure to allow your body to adapt. Listen to your body. If you experience symptoms such as dizziness, numbness, or difficulty breathing, stop using the product immediately.
Buddy System: If you decide to jump into cold water, never do it alone. For safety reasons, someone must be present.

Conclusion

Current scientific evidence regarding the health benefits of cold water immersion is still inconclusive. Although some studies are promising, more thorough research is needed to confirm these results. If you're interested in cold water immersion, prioritize safety and consult your doctor before taking the plunge.