Does Cold Exposure actually make a difference, or is it overhyped?

Meta-analyses consistently find cold water immersion reduces delayed-onset muscle soreness and modestly improves perceived recovery after strenuous exercise, with effects present across team-sport and endurance contexts and influenced by water temperature and immersion duration. Weighing the data: Cold Exposure looks an early-stage, lower-priority area for now — the evidence is only moderate (58/100), and its estimated impact (25/100) is on the lower end too.