Overview

• Recent reporting underscores that clinical proof for mood or depression benefits remains limited despite rising anecdotal enthusiasm and long historical use.
• Scientists point to a plausible cold-shock mechanism, with sudden skin cooling triggering stress hormones, endorphins, and anti-inflammatory effects that may produce short-term mood changes.
• Experts caution that reported improvements may stem from social contact, exercise, or a sense of accomplishment rather than a cold-specific effect.
• Recommended practice favors conservative limits: roughly 20–15°C water for only a few minutes, avoiding temperatures below about 12°C or staying longer than around two minutes.
• Safety advice includes medical screening, choosing lifeguarded or group settings, understanding local water hazards, entering gradually, and building tolerance to reduce drowning and cardiovascular risks.