Examining the Validity of Cold Water Immersion Benefits: In-depth Analysis
An in-depth review of the Wim Hof cold water therapy studies reveals that the majority of research lacks quality standards, suggesting a cautious interpretation of the reported benefits.
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A recent systematic review of scientific studies on the Wim Hof method of cold water therapy revealed that more research is needed to fully support the effectiveness of this practice.
Wim Hof, a Dutch extreme athlete and motivational speaker, is famous for his remarkable cold endurance.
An analysis published in the journal PLOS One on Wednesday pointed out that the studies' quality is very low. This means that all the results should be interpreted with caution.
Hof credits his success to his unique training approach, emphasizing the importance of practicing cold water therapy along with a specific breathing technique. According to Hof, this training method helps to reduce stress, improve sleep, strengthen the immune system, and boost energy, focus, and willpower.
Some studies have suggested potential anti-inflammatory benefits from combining cold water immersion with the Wim Hof breathing method. However, researchers caution that more high-quality research is necessary to confirm this finding.
According to cold water survival expert Mike Tipton from the University of Portsmouth in the United Kingdom, the science behind the Wim Hof method is not strong enough or unbiased to determine its effectiveness. Tipton, who was not part of the study, expressed this view in an email.
Wim Hof has broken his own record of sitting in ice water for hours at a time.
Wim Hof has broken his own record of sitting in ice water for hours at a time.
Kin Cheung/AP/File
Known as “The Iceman,” Hof has achieved impressive feats such as swimming under ice for 66 meters (72 yards), running a half-marathon barefoot in the snow, and climbing Mount Everest shirtless. Hof holds a total of 18 Guinness World Records titles, often surpassing his own records to set new ones.
On Hof’s website, there are claims of various health benefits, although they have not been scientifically proven in large-scale clinical trials. These benefits include enhancing sports performance, reducing post-workout recovery time, improving blood pressure, providing pain relief, boosting metabolism, managing conditions like multiple sclerosis, arthritis, asthma, autoimmune disease, fibromyalgia, and post-treatment Lyme disease syndrome.
A man with insomnia looks at the clock at dawn from the bed with concern. Lifestyle concept
A man with insomnia looks at the clock at dawn from the bed with concern. Lifestyle concept
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Science on Wim Hof method
The review looked at eight randomized clinical trials, which are considered the best type of research. However, the small number of participants in each study, ranging from 13 to 40 mostly men, made it difficult to apply the results to other groups.
Moreover, Tipton mentioned that the studies in the review did not compare the effects of ice water with other activities like indoor swimming, yoga, or walking.
"We are uncertain about the 'active ingredient' in the Wim Hof method and whether any benefits from it could be achieved more safely through other methods," Tifton mentioned. "I disagree with the notion that everyone can handle activities like cold water immersion."
Tifton advised against submerging the body in cold water for individuals with certain medical conditions. These include asthma, high blood pressure, cardiac rhythm issues, heart disease, unstable diabetes, epilepsy, and a family history of sudden cardiac death.
"We understand the importance of conducting more high-quality research to support the positive effects of the Wim Hof Method," a representative for Hof shared with CNN through email. "We are dedicated to working with the scientific community to carry out larger and more comprehensive studies to address these concerns."
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Cold water safety measures
Cold water can drain heat from the body up to four times faster than cold air, as stated by the National Weather Service. When your body comes into contact with cold water, it can lead to 'cold shock' which can cause significant changes in breathing, heart rate, and blood pressure. This sudden gasp and rapid breathing increase the risk of drowning, even for strong swimmers in calm waters.
Despite the risks, the popularity of cold water therapy has surged in recent years. Many people are now incorporating home-based ice baths, cold showers, open water swims, and dips into their routine, according to Tipton.
"Wim Hof is promoting the importance of staying active, especially during a time when many are facing health issues due to a lack of physical activity. It is crucial to ensure that any physical activity is done safely," Tipton emphasized.
Anyone who wants to try cold water therapy at home should do so carefully, and only after a thorough medical checkup.
Anyone who wants to try cold water therapy at home should do so carefully, and only after a thorough medical checkup.
Ivan Rodriguez Alba/Moment RF/Getty Images
For anyone wanting to give the method a try, Tipton published a list of tips in September 2022 on how to do so safely.
First, get a thorough medical checkup.
According to Tipton, a recent study reveals that as much as 43% of drownings are linked to existing medical conditions. He also mentioned that pharmaceutical treatments, whether short-term or long-term, can impact how a person responds to cold water immersion and how they feel the cold.
Tipton also advised to only swim at beaches with lifeguards and other people around. It's important to check the weather forecast beforehand to avoid risks like rip currents. Additionally, wearing a brightly colored hat, using a tow float, and considering a thermal wet suit for extra buoyancy are recommended.
Start by acclimating to the water in warmer weather. As the water gets colder, take it slow when entering to allow your body to adjust. Remember not to hold your breath, limit your time in cold water to 10 minutes, and don't rely solely on how you feel, as it can be unreliable. If you find yourself in trouble, float on your back.
After you're done swimming, make sure to dry off and change into warm, windproof clothing quickly. And remember, it's best to avoid driving for at least 30 minutes after your swim.
Editor's P/S:
Despite impressive feats and anecdotal claims of health benefits, the scientific evidence supporting the Wim Hof method remains limited. A recent review of studies found that the quality of the research was low, and more high-quality studies are needed to confirm the effectiveness of the method. Experts caution against submerging the body in cold water for individuals with certain medical conditions, and advise taking precautions such as getting a medical checkup, swimming with others, and starting slowly in warmer weather.
While the Wim Hof method may have potential benefits, it's important to approach it with caution and under the guidance of a healthcare professional. More research is needed to determine the true effects of the method, and individuals should consider their own health conditions and limitations before attempting it.
