From the Research
Cold water immersion can increase dopamine levels in the human body, as evidenced by the most recent and highest quality study available, which suggests that CWI delivers time-dependent effects on various physiological and psychological outcomes, including stress management and wellbeing support 1. When you immerse yourself in cold water, your body experiences a significant stress response that triggers the release of various neurotransmitters, including dopamine. This increase typically occurs during and shortly after the cold exposure. Some key points to consider when using cold water immersion for dopamine release include:
- Starting with shorter exposures (30 seconds to 2 minutes) in water temperatures between 50-60°F (10-15°C) and gradually increasing the duration as your body adapts
- The potential benefits of regular cold exposure practices, such as improved mood, reduced stress, and enhanced mental health benefits
- The importance of individual tolerance and gradual adaptation to cold water immersion to minimize potential risks and maximize benefits The dopamine release contributes to the mood-enhancing effects many people report after cold exposure, often described as a feeling of euphoria or heightened alertness. This response is part of your body's natural adaptation to stress, where the initial shock activates your sympathetic nervous system, leading to increased neurotransmitter activity. The most recent study on the topic, published in 2025, found that CWI delivers time-dependent effects on inflammation, stress, immunity, sleep quality, and quality of life, offering potential practical applications for health practitioners considering CWI for stress management and wellbeing support 1. However, it is essential to note that the current evidence base is constrained by few RCTs, small sample sizes, and a lack of diversity in study populations, highlighting the need for future high-quality RCTs to examine the long-term effects of CWI and its impact on diverse health outcomes. Overall, the available evidence suggests that cold water immersion can be a useful tool for increasing dopamine levels and improving overall wellbeing, but it is crucial to approach this practice with caution and gradually build tolerance to minimize potential risks.