The debate between hot and cold water recovery methods has gained traction, especially as ice baths dominate social media trends. However, new research suggests that hot water boosts muscle repair. Soaking in hot water may yield better performance results for recreational athletes, particularly during sports with mid-game breaks like football and soccer.
A study led by Mamoru Tsuyuki, a graduate researcher at Ritsumeikan University in Japan, examined the effects of hot and cold water soaks on recovery.
Ten young men participated, completing 50 minutes of high-intensity interval running before trying one of three recovery methods: a cold soak at 59°F (15°C), a hot soak at 104°F (40°C), or sitting out without water. Each participant experienced all three conditions during the study.
The results, presented at a recent health and exercise conference in Pennsylvania, revealed that hot water provided better recovery benefits. One hour after soaking, participants who used hot water jumped higher during performance tests compared to those who used cold water. Notably, muscle soreness was unaffected by the temperature of the soak.
Why hot water works better?
Hot water boosts blood flow, which helps repair tiny muscle tears caused by intense exercise, Tsuyuki explained. This increased circulation supports muscle recovery and strength-building.
“Also increasing muscle temperature is going to help improve power output,” Tsuyuki said in a Zoom interview. He recommended soaking in hot water for 15 to 20 minutes during game breaks to improve second-half performance.
Cold soaks still have their place
While hot water showed clear benefits for performance, cold soaks remain valuable in certain scenarios. “When you have an injury with heat and inflammation, the cold feels good. If you sprain an ankle, you want to put ice on it,” said Aimee Layton, a physiology expert at Columbia University.
However, she warned that cold soaks can tighten muscles by constricting blood vessels, potentially hindering recovery after a tough workout.
Balancing the choice with personal preferences
David Putrino, a rehabilitation expert at Mount Sinai Health System, noted that both hot and cold soaks influence blood flow differently. Hot water removes waste products from muscles by improving circulation, while cold water triggers a fight-or-flight response that can enhance blood flow in some athletes.
However, Putrino emphasized the importance of personal comfort. “If an athlete hates to be dumped into an ice bath and clenches up and starts shivering, you get the opposite effect,” he said. On the other hand, those who enjoy cold plunges often feel energized by the endorphin rush that follows.
Putrino advised athletes to experiment and determine which method works best for them. “My recommendation is to use your own data to understand what works for you,” he said.
Best practices for recovery soaks
For those opting for hot water, 10 to 20 minutes in a tub heated to 98–104°F is ideal. Cold water soaks should last 10 to 15 minutes at 50–59°F, though beginners may start with just five minutes. Tracking recovery and performance after each method can help athletes make informed choices.
While hot water boosts recovery and helps boost athletic performance, the choice ultimately depends on the situation and individual preferences. Athletes should balance the science with their own recovery experiences to optimize results.