Benefits of Ice Bath: What Could They Help With?
Medically reviewed by Michael Menna, DO
For centuries, people have been using ice baths for therapy, health benefits, and sports recovery. Although studies offer conflicting results and high-quality research is limited, anecdotal evidence suggests ice baths may help reduce pain and inflammation, fight muscle fatigue, and improve mood.
This article discusses the potential benefits and side effects of ice baths, how to do it safely, and who should avoid it.
Edgar Barragan Juarez / Getty Images
Benefits of Taking an Ice Bath
An ice bath reduces core body and tissue temperature. Everyone reacts differently, but there are several ways ice bathing may be beneficial.
Relieve Post-Workout Muscle Pain and Soreness
Cold temperatures narrow blood vessels (vasoconstriction), which can help ease pain. Once you step out of an ice bath, your circulation increases, and your muscles relax as you warm up. There's some evidence that cold water immersion within an hour after exercise may reduce pain and promote recovery for up to 24 hours.
One review of several studies found that cold therapy may help reduce muscle soreness after exercise. However, many studies combined different cooling methods, temperatures, and timing after exercise, making it hard to assess the benefits of ice baths.
Other research suggests that postexercise cold water immersion may reduce long-term muscle mass and strength gains.
Ease Swelling and Inflammation
There's a good reason we reach for an ice pack after an injury. The same narrowing of blood vessels that eases pain also helps reduce swelling and inflammation.
Cool Down When You're Overheated
Hyperthermia, a condition in which your body temperature is significantly above normal, is common among people who engage in sports and exercise. When that happens, cold water immersion may help lower your temperature and the risk of heat stroke.
A review of studies found that immersion in cold water (about 50 degrees F or 10 degrees C) can cool you down twice as fast as passive recovery.
Manage Weight
Cold temperatures initially lower metabolism. But then it takes extra calories to warm back up. The cold may also help turn white fat cells into brown fat cells, which make heat and help control blood sugar and insulin levels, which may help with weight management.
Improve Mood
Some research suggests that cold water immersion can improve mood. One study found that 20 minutes in cold seawater (55 degrees F or 13 degrees C) resulted in an acute mood change. Even a single 18-minute session brought significant improvement. All participants tolerated cold water immersion well, but it's worth noting that all were young, fit, and healthy.
Other studies show a change in positivity associated with increased alertness and less nervousness and distress.
Soothe the Skin
Cold causes small arteries and veins in the skin to constrict. On the face, this may help tighten and reduce the appearance of pores and puffiness. But your face is not typically in the water during an ice bath. However, it might help ease inflamed or itchy skin. Avoid taking an ice bath if you have open wounds.
Boost Immune Health
Anecdotal evidence suggests that cold water immersion may help improve stress response and lower the risk of respiratory infections. One study found that when people went from hot to cold showering for at least 30 days, they took fewer sick days from work. But it didn't reduce the number of illness days in adults without severe health conditions.
However promising, more research is needed to prove cause and effect. It's not clear whether ice baths boost immune health.
Explainer
There's no scientific consensus on the benefits of taking ice baths. Some researchers point to a high or unclear risk of bias in many studies. Study limitations may include:
Difficulty of conducting blinded research on ice baths
Small sample size
Inconsistent methods of bathing or cooling
Focus on young, healthy athletes or only one gender
Often relying on self-reported results
More high-quality studies are needed to confirm the benefits of ice bathing.
How to Draw an Ice Bath
Here's how to get started:
Have a thermometer handy to test the water and ensure it's not too cold.
Aim for water temperature between 50 and 59 degrees. You can use cold tap water and add ice.
Keep a large towel close by so you can wrap up quickly when you get out.
Wear light clothing to protect your skin and sensitive areas.
Set a timer for 10 to 20 minutes so you don't stay in too long.
If this is your first time, go in up to your waist. If you don't react badly, lower yourself until you reach your neck.
Try to relax and wait for the timer. But do get out early if it doesn't feel right.
When the timer goes off, get out, remove your wet clothes, and towel dry immediately.
Consider having someone on standby until you're safely out of the tub and warmed up.
Takeaway
If you can submerge yourself up to your neck, your regular bathtub should be fine. That's probably a good idea if you're not sure you'll stick with ice bathing. If you plan on making it a habit, water therapy tubs range from portable and inflatable to premium models that automatically cool and clean the water.
Side Effects of Taking an Ice Bath
Potential side effects of ice baths include:
Cold shock response, which increases respiratory rate, heart rate, and blood pressure
Serious risks may depend on age, health, water temperature, and the length of time you're in the bath. You may be at risk of complications if you have:
Poor circulation
An open wound
Neuropathies (nerve damage)
Raynaud's syndrome (when your fingers and toes turn blue and/or white in the cold)
Cold urticaria (a condition in which you get hives in response to cold)
If you have an underlying health condition, speak with a healthcare provider about whether ice baths are safe.
How Long and How Often Should You Do Ice Baths?
There are no official recommendations for taking an ice bath. Try to immerse yourself for 10 to 15 minutes, perhaps less, on your first try. You can do this a few times a week or every day. If you're doing it for your muscles, try to bathe within an hour of your workout.
Summary
There are several potential benefits to taking an ice bath. It may help relieve achy muscles after a workout or ease inflammation. It might even put you in better spirits. But studies have produced mixed results and there's a need for more research.
Potential side effects include ice burn and low body temperature. And there may be a risk of complications if you have a health condition such as diabetes or nerve damage. It's best to check with a healthcare provider to learn if ice baths are safe for you.
If you hate being cold and don't find it beneficial, there's no compelling reason to do it. But if you find it invigorating and helpful, then go ahead and take the plunge.
Read the original article on Verywell Health.
