What is Thermal Wellness?

We've had our love affair with heat. Saunas, hot yoga, long steaming hot baths. Warmth has long been the go-to for unwinding, loosening up, giving your mind and body some TLC. Whilst our hearts still beat for a steam session, there's a counter-movement catching the attention of the wellness space and scientists alike, and it runs in the opposite direction. Cooling is having its moment. From cold plunges and ice baths to a soothing routine you can create at home, here's your full guide to this summer's biggest wellness trend.

The science of cooling

From too little time in bed to too much time on a sun lounger, there's nothing like a splash of cold water to soothe your skin and refresh your senses, and those benefits? They're not just in your head. As Dr. Naheed Ali, MD, PhD explains, “exposure to cold activates your thermoregulatory pathways and sympathetic nervous system. Short bursts of cold have also been shown to raise norepinephrine, the brain chemical linked to focus and stress resilience.” So that post-cold-shower clarity isn't just in your head – it's having a real effect on your body too.

Already forecast to hit $659.86 million by 2033, it's no wonder the cold plunge market is booming – and with the broader cold therapy industry growing at up to 20% a year, ice baths are officially its fastest-rising star.

What cooling actually does for you

For your body: Ice baths have long been used to support muscle recovery after intense exercise, reducing inflammation, soreness and swelling. But you don't need to be hauling bags of ice from the supermarket to fill your bath. Cold water and cold-to-touch textures can help ease puffiness, settle inflammation and leave skin feeling revived and restored after a hot day.

For your mind: That sharp, clarifying moment when cold meets warm skin isn't just satisfying – it's regulatory. Cold exposure helps to calm an overstimulated nervous system, bringing a kind of mental quiet that a hot sauna could never. Research backs this up too. A preliminary 2023 University of Colorado study found that submerging your hand in cold water for just three minutes after waking significantly reduced sleepiness and improved reaction times, suggesting cold exposure can actively shake off sleep inertia (that groggy feeling when you wake up during deep sleep) and sharpen cognitive performance. Cooling is like a little reset button, available to you any time.

For your skin: Warm weather often puts your skin under real pressure. Heat can amplify inflammation, disrupt the skin's barrier and leave it feeling irritated. Coming to the rescue of sun-soaked skin – cooling can be a great tool in counteracting the effects of heat. Cold temperatures help to close pores, reduce redness and lock in hydration, and the right ingredients can even extend that effect long after your shower is done.

Bringing it home

So, how can we reap the benefits of cooling in the comfort of our own homes? A cold shower is the obvious choice, but certain ingredients can also create a similar cooling effect. “Sensory inputs that mimic certain aspects of cold therapy can prompt nerves to react as if the skin is cooling,” explains Dr Ali. “Menthol, eucalyptus and peppermint oils activate cold-sensing nerve endings in the skin, the same ones that normally respond to low temperatures, creating a cooling sensation that can reduce the perception of pain or irritation.”

With its gel-like texture and immediate cooling sensation, aloe vera is another ingredient to look out for. Our top at-home product choice? A cooling shower gel. Massage a small amount onto your skin in the shower, and the longer you wait, the icier your skin will begin to feel. After a long day in the sun, it's instantly relieving.

The textures to reach for

Warm-weather wellness has its own sensory language, and it's cool, aquatic and skin-quenching. Look for gel formulas with a lightweight, watery texture that melt into the skin and feel refreshingly cold on contact. Whether it's from sun exposure, scorching hot water or harsh cleansing formulas, when the skin barrier is disrupted it loses its ability to hold onto moisture, leaving skin feeling tight and more sensitive. Reach for gentle, hydrating rinse-off formulas that cleanse without compromising that protective layer, and look for anything with an ice-like finish.

Your warm-weather cooling routine

After a long hot day in the sun, the right routine can help revive your skin and refresh your mind. Here's a five-minute one to try.

Step 1: In lukewarm water, lather a cooling shower gel over your skin and enjoy the refreshing icy sensation.

Step 2: Work in a body scrub across your skin's surface to unblock pores and finish with a refreshing blast of cold water.

Step 3: Soften and hydrate with a lightweight moisturiser or body mask – look for a gel texture that feels cold on contact with your skin.

Step 4: Wake up tired eyes with a cooling eye cream. Bonus rejuvenation points for a rollerball applicator.