Popular claims include better sleep, less sore muscles and burning fat. Are the claims true?

A growing number of people embrace the health benefits of cold showers and icy baths, but not all claims of benefit have been proven.

There’s definitely enough positive evidence to make cold water therapy intriguing. But where are ice baths and cold showers valuable and what still isn’t known? And if you want to try it, how do you make sure you do it safely?

Cold water therapy (ice baths, brisk daily showers, outdoor swims, and cold water immersion therapy sessions) is the practice of using water that’s around 59°F (15°C) to treat health conditions or stimulate health benefits. But recent adaptations include.

Cold water therapy is brief, lasting less than 15 minutes. Often, it’s not even that long.

The claims are broad, from boosting circulation to improving sleep quality and mood, decreasing inflammation and raising your energy level.

Proof is there for some claims but sparse for others.