From the Guidelines
Water co-treat therapy, specifically cold water immersion (CWI), can improve athletic performance between subsequent bouts of exercise in the heat. This is based on evidence from a 2015 study published in the British Journal of Sports Medicine, which found that CWI during the recovery period can improve subsequent performance by redistributing blood flow and potentially having a psychological effect 1. The study suggests that CWI, which involves immersing the body in cold water (14°C) for 5-12 minutes, can help to reduce heat strain and improve performance in subsequent intense exercise bouts.
Some key points to consider when using water co-treat therapy for athletic performance include:
- The use of CWI during the recovery period, rather than as a direct performance enhancer during competition
- The potential benefits of CWI in reducing muscle soreness and improving recovery between training sessions or competitions
- The importance of using CWI as part of a comprehensive recovery strategy, rather than relying solely on this method for performance enhancement
- The need for further research to validate the effects of aggressive cooling versus simply resting in hot ambient conditions or cooler conditions in a competition setting
It's also worth noting that other factors, such as hydration and electrolyte balance, are crucial for athletic performance in the heat, and should be prioritized alongside water co-treat therapy 1. However, based on the most recent and highest quality evidence, CWI is a recommended method for improving athletic performance between subsequent bouts of exercise in the heat.
From the Research
Effects of Water Co-Treatment Therapy on Athletic Performance
- The use of cold water immersion as a form of cryotherapy has been studied for its potential to aid in recovery from high-intensity exercise and improve athletic performance 2, 3, 4, 5, 6.
- Research has shown that cold water immersion can reduce muscle soreness and improve recovery after exercise, with some studies suggesting that it can be an effective method for reducing delayed onset muscle soreness (DOMS) 3, 4, 6.
- However, the optimal dose and protocol for cold water immersion are still unclear, with different studies suggesting varying durations, temperatures, and frequencies of treatment 3, 4, 5, 6.
- Some studies have found that cold water immersion can reduce inflammation and cellular stress in skeletal muscle after exercise, although the evidence is not consistent across all studies 5.
- In terms of athletic performance, some studies have found that cold water immersion can improve exercise performance by reducing muscle soreness and improving recovery, although the evidence is still limited 3, 4.
Mechanisms of Cold Water Immersion
- The mechanisms by which cold water immersion exerts its effects on recovery and athletic performance are not fully understood, but are thought to involve reductions in tissue temperature, blood flow, and inflammation 2, 5.
- Cold water immersion has been shown to reduce the expression of pro-inflammatory cytokines and increase the expression of anti-inflammatory cytokines, although the evidence is not consistent across all studies 5.
- The effects of cold water immersion on skeletal muscle are thought to be mediated by changes in intramuscular temperature, which can affect metabolic and contractile function 2, 5.
Practical Applications
- Cold water immersion is a commonly used method for aiding in recovery from high-intensity exercise, and may be useful for athletes seeking to improve their performance and reduce muscle soreness 3, 4, 6.
- However, the optimal protocol for cold water immersion is still unclear, and further research is needed to determine the most effective duration, temperature, and frequency of treatment 3, 4, 5, 6.
- Athletes and coaches should be aware of the potential benefits and limitations of cold water immersion, and should consider individual factors such as exercise intensity, duration, and type when determining the best recovery strategy 3, 4, 6.