Hot vs. Cold Water: Which Is Best For Post-Workout Recovery?

Post-exercise recovery methods often involve ice baths, especially for athletes looking to reduce inflammation. However, new research suggests that hot water immersion may provide unique benefits for performance and recovery when preparing for multiple rounds of activity in the same day. Below are key takeaways from this study.

Hot Soaks Boost Muscle Power

Athletes who soaked in a hot tub (104°F) after intense interval running performed better during subsequent physical tests than those who opted for a cold plunge (59°F). The improved muscle power is attributed to increased blood flow, which promotes muscle repair and strength recovery.

Cold Soaks Reduce Inflammation

Cold-water immersion remains valuable for managing inflammation, swelling, and fatigue. While it may not boost performance between exercises, it’s effective for reducing muscle soreness over time.

Experts Weigh In

Dr. Spencer Stein noted that pro teams often use warm baths before games or during halftime, as cold plunges might not be ideal for mid-game recovery. Meanwhile, David Putrino highlighted the feel-good energy boost from cold plunges due to endorphin release, advising athletes to test both methods and tailor recovery strategies to their needs.

Recommendations

• Hot Soak: 98–104°F for 10–20 minutes. Best for muscle recovery and improving performance between sessions.
• Cold Soak: 50–59°F for 10–15 minutes. Ideal for reducing soreness and fatigue.
• Personal Preference: Monitor how your body responds to each method and adjust accordingly.

Source: American Physiological Society. November 18, 2024.