your cold water therapy guide

When training for strength or muscle growth, timing is everything. Cold immersion immediately post-workout can blunt anabolic pathways, reducing muscle protein synthesis and hindering growth. Instead, use CWT strategically to enhance recovery while preserving your gains.

For athletes in competition mode, recovery is king. Whether you’re prepping for back-to-back events or need to recover quickly between sessions, CWT can help minimise soreness and restore muscle function.

Pre-cooling before endurance fitness lowers the body’s core temperature, which allows for a greater margin before reaching critical thermal limits during exercise, thereby delaying fatigue. It can also improve perceived exertion rates, making the exercise feel less strenuous.

After you plunge into cold water, there’s a short-term and a long-term benefit for our mental health. In the short-term, we get the ‘cold shock response’ driving mental clarity, improved mood and focus. In the long-term, we get adaptation and longer term improvement to mental health such as anxiety and depression.

It can feel counterintuitive to hear that getting comfortable with being cold is good for your immune system. But evidence is stacking up for cold exposure, as a practice that can help us brace our immune systems. It also acts as a source ofadrenaline and energy on tap, and 100% natural. Bye bye caffeine.

We’re all familiar with the circadian rhythm – the body’s 24-hour internal clock. But women also have a “second clock,” the infradian rhythm, which spans around 28 days and regulates the menstrual cycle.

By aligning CWT with the phases of the menstrual cycle, women can harness hormonal shifts to optimise recovery, resilience, and overall wellness.

Nutrition and exercise may steal the spotlight in weight loss, but cold-water therapy (CWT) is the ultimate supporting act. By activating brown fat – your body’s calorie-burning furnace – CWT boosts metabolism, improves insulin sensitivity, and helps you burn energy more efficiently.

We love your enthusiasm for diving deeper into cold immersion. As a token of our appreciation for your dedication, we've hidden a special discount code within our guide - just for you. Stay cool and enjoy the perks!