Abstract
Recovery plays a key role in helping athletes stay consistent, avoid injuries, and perform well. Cold-water immersion (CWI) has become one of the most common recovery methods, usually involving briefly placing the body in 10–15ºC water after intense exercise. Many athletes use it to reduce soreness and inflammation, but research on how its effectiveness remains mixed. Some studies show clear physical and mental benefits, while others suggest the effects are small or depend on individual factors like sex, genetics, or training goals. Because results vary, it is important to understand how athletes feel after using CWI. PURPOSE: The purpose of this study was to examine the physical, mental, and emotional responses of athletes directly after CWI. By collecting feedback through a short survey, this study helped to better understand how CWI influences recovery and overall well-being. METHODS: This study used a short, anonymous survey to gather information from athletes directly after completing a CWI session. QR codes placed near the recovery area allowed athletes to voluntarily access the survey. The survey collected demographic and training information, including hours of practice, and time between training and CWI. Questions included pre- and post-CWI physical, mental, and emotional ratings (1–10 scale), immersion duration, water temperature sensations, reasons for using CWI, and perceived effects on sleep and next-day performance. RESULTS: A total of eight athletes completed the survey. Most athletes reported immersing for 10 minutes, with water described primarily as “cold” or “cold but tolerable.” Two-tailed paired sample t-tests were conducted to examine whether the mean difference of pre- and post- CWI scores in the areas of physical, mental and emotional ratings were significantly different from zero. The pre- and post- CWI physical ranking t-test was significant based on an alpha value of .05, t(8) = -3.77, p = .005, indicating the null hypothesis can be rejected. The pre- and post- CWI mental ranking t-test was significant based on an alpha value of .05, t(8) = -3.82, p = .005, indicating the null hypothesis can be rejected. The t-test for emotion ranking was not significant. Additionally, athletes said CWI helped their performance the next day, and most reported improved sleep quality, with responses ranging from “probably yes” to “definitely yes.” Open-ended responses reflected positive experiences such as “healing,” “less stress,” “better recovery,” and “good on my mental health.” No negative effects were reported. CONCLUSION: These findings suggest that CWI may provide meaningful short-term benefits for both physical and mental recovery among college athletes. Understanding how athletes perceive these effects can help coaches, athletic trainers, and strength specialists design better recovery plans and determine appropriate CWI duration and timing. Educating athletes on when and how to use CWI could support improved recovery habits, greater well-being, and enhanced athletic performance.
Recommended Citation
Rastrojo Llatas, Jose M.; Vaes, Ritse; and Long, Melissa D.
(2026)
"The Effects of Cold-Water immersion on Student-Athletes’ Physical, Mental, and Emotional Recovery,"
International Journal of Exercise Science: Conference Proceedings: Vol. 2:
Iss.
18, Article 181.
Available at:
https://digitalcommons.wku.edu/ijesab/vol2/iss18/181