Hot and Cold Water A do-it-yourself therapy

Hot and cold water therapy, also known as contrast hydrotherapy, is a practice that alternates exposures to hot and cold water.  It is used for its therapeutic effects on the body and mind and is found in a variety of settings including spas, athletic training, and home wellness routines. 

The benefits of this traditional practice are supported by modern research. It has been used for centuries, going back to the times of the Greeks and Romans. Contrast hydrotherapy was the foundation of treatment at a famous German clinic founded by Father Sebastian Kneipp in the 1800s, where people from all over Europe were treated successfully for a variety of conditions. So why is it effective? 

Circulation: Alternating between hot and cold water causes blood vessels to dilate in heat and constrict in cold. This process helps improve overall circulation, boosting oxygen and nutrient delivery throughout the body. Improved circulation supports cardiovascular health and may accelerate healing from injuries.

Muscle Pain: Athletes often use hot and cold therapy to mitigate muscle soreness after intense workouts. The cold water helps reduce inflammation and numbs pain, while the hot water relaxes muscles and increases blood flow for recovery. This combination is especially popular in sports medicine.

Enhanced Recovery: Contrast hydrotherapy can help decrease the swelling and stiffness associated with sprains, strains, and minor injuries. By stimulating blood flow and reducing inflammation, it may shorten recovery time.

Immune System Benefits: Exposure to cold water may activate the immune system, increasing white blood cell count and boosting resistance to common illnesses. The alternating temperatures can also help the body adapt to stress, potentially strengthening immune responses over time.

Relieves Stress: Soaking in hot water can induce relaxation, reduce stress, and promote a sense of well-being. Cold water, while invigorating, can also trigger endorphin release, leading to improved mood and mental clarity. The contrasting sensations help to reset both body and mind.

Improved Sleep: A hot bath or shower before bedtime may help us achieve better sleep quality by relaxing tense muscles and lowering stress levels. Following with a cool shower triggers a drop in body temperature which can signal the body to prepare for rest.

Healthy Skin: Hot water opens pores and promotes sweating, which can help release toxins through the skin. Cold water, in turn, tightens pores and can improve skin tone. Alternating between the two may help maintain clearer, more resilient skin.

Improved Joint Mobility: For those with arthritis or joint pain, hot water can relax muscles and reduce stiffness, while cold water may alleviate swelling. This combination often helps with mobility and comfort for those dealing with chronic joint issues.

Contrast hydrotherapy is a safe and accessible health practice. Whether used in a spa, athletic setting, or at home, all of us can benefit from this time-honoured practice when performed safely and consistently.

It can be as simple as alternating hot and cold in the shower, applying an ice pack alternating with a heat source to a sore joint, or stepping from a hot sauna into a cool shower and then repeating these steps several times. The one rule is: Always end on cold as it’s better for you and it’ll leave you feeling invigorated. If you are doing hydrotherapy at home, it is good to have another person present in the rare case that you become light-headed. 

Consult your healthcare provider before beginning contrast hydrotherapy or cold plunges. This is especially important if you have cardiovascular disease including deep vein thrombosis or high blood pressure, or diabetic complications, open wounds, or lack of ability to sense temperature.

Cold plunges are increasingly popular, also known as ice-water immersion baths in spas. Some purported benefits are:

• Activates brown fat which burns energy to generate heat and burn calories

• Triggers adrenalin release, leading to heightened alertness and a boost in energy

• Activates release of endorphins – natural feel-good molecules

• Stimulates the parasympathetic nervous system – the rest and digest system

• Builds mental toughness, in overcoming discomfort and embracing an environmental stressor

If you are jumping into cold water, always have a buddy with you!