Contrast Heat-Cold Versus Thermoneutral Showering in Trained Combat Sport Athletes: A Randomized Field Trial of Recovery Outcomes.

Magdalena Hagner-Derengowska; Robert Trybulski; Joanna Kruk; Filipe Manuel Clemente; Cyprian Olchowy; Karol Pilis

doi:10.52082/jssm.2026.675

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Contrast Heat-Cold Versus Thermoneutral Showering in Trained Combat Sport Athletes: A Randomized Field Trial of Recovery Outcomes.

Magdalena Hagner-Derengowska·Robert Trybulski·Joanna Kruk·Filipe Manuel Clemente·Cyprian Olchowy·Karol Pilis

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Abstract

Contrast heat-cold showering is popular for recovery, but multisystem evidence and persistence after cessation remain unclear. To evaluate whether a 4-week post-training contrast heat-cold shower intervention produces an integrated recovery profile across four domains (autonomic, endocrine, perceptual, and microvascular) rather than testing a single isolated physiological pathway, across baseline (T0), post-intervention (T1), and 2-week wash-out (T2). Sixty combat-sport athletes were randomized to contrast showers (10 min alternating warm 38-40°C and cold 13-15°C) or an active thermoneutral-shower comparator (10 min, 32-34°C) after training for 4 weeks. Primary analyses were per-protocol (≥ 75% compliance; n = 57), with intention-to-treat sensitivity analyses. Outcomes were Total Quality Recovery (TQR), morning salivary cortisol (two mornings averaged), resting HRV, and post-occlusive reactive hyperemia (PORH). From T0 to T1, favorable between-group changes were observed for resting HR (ΔΔ -2.10 bpm, 95% CI -2.24 to -1.96; g -0.65; p < 0.001), lnRMSSD (ΔΔ 0.123 log units, 95% CI 0.108 to 0.137; g 0.74; p < 0.001), with similar T1 effects for RMSSD and SDNN, and TQR (ΔΔ 0.61 points, 95% CI 0.27 to 0.95; g 0.80; p < 0.001). These T1 autonomic and perceptual changes were not maintained at T2 (all T2-T0 ΔΔ p > 0.05). Cortisol and PORH-derived outcomes showed no statistically clear between-group differences at T1 or T2 (all p > 0.05). Compared with thermoneutral showering, 4 weeks of post-training contrast heat-cold showering produced short-term favorable between-group changes in autonomic regulation and perceived recovery, but not in morning cortisol or PORH-derived microvascular reactivity. These effects were not maintained after wash-out; therefore, causal attribution to the shower intervention alone and claims of persistent physiological adaptation should be made cautiously. Trial registration: ISRCTN15418049.

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Humans Post-Exercise Recovery Male Post-Exercise Recovery Techniques Hydrocortisone Hot Temperature Heart Rate Cold Temperature Young Adult Hyperemia Adult Martial Arts Autonomic Nervous System Recovery combat sports heart rate variability post-occlusive reactive hyperemia Journal Article Randomized Controlled Trial

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Magdalena Hagner-Derengowska, Robert Trybulski, Joanna Kruk, Filipe Manuel Clemente, Cyprian Olchowy, Karol Pilis. 2026-09-01. Contrast Heat-Cold Versus Thermoneutral Showering in Trained Combat Sport Athletes: A Randomized Field Trial of Recovery Outcomes.. https://doi.org/10.52082/jssm.2026.675

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Journal Article; Randomized Controlled Trial resource Adult subject Autonomic Nervous System subject Cold Temperature subject Heart Rate subject Hot Temperature subject Humans subject Hydrocortisone subject Journal Article subject Male subject Martial Arts subject Post-Exercise Recovery subject Post-Exercise Recovery Techniques subject Randomized controlled trials study combat sports subject heart rate variability subject

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