Cold Water Immersion Temperature Protocols: Dose-Response Analysis
What is the optimal water temperature for cold water immersion recovery benefits?
Water temperatures between 10-15°C (50-59°F) provide optimal recovery benefits, with 12-14°C showing the best balance of effectiveness and tolerability for post-exercise muscle recovery and performance restoration.
This meta-analysis of 22 studies involving 1,089 participants systematically examined how different cold water immersion temperatures affect recovery outcomes following exercise. The research reveals a clear dose-response relationship between water temperature and recovery benefits, with specific temperature ranges providing superior results.