HEATMAP Recovery FEATURED

Cold Plunge Benefits by Temperature & Duration

2025 research on cold water immersion protocols

Cold water immersion (cold plunge) has gained significant research attention. A 2025 meta-analysis from the University of South Australia found benefits for stress reduction, sleep quality, and cellular adaptation. This chart shows the relationship between water temperature, duration, and expected benefits based on current research.

20 views Published January 12, 2026 Updated about 1 month ago

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// DATA SOURCES

University of South Australia Meta-Analysis (2025)

Comprehensive review of 11 studies with 3,177 participants

Mayo Clinic: Cold Plunge Benefits

Clinical perspective on ice bath recovery

Cellular Cold Adaptation Study (2025)

University of Ottawa research on cellular-level effects

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