Experts Explain the Science-Backed Health Benefits of Ice Baths
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Claims of ice bath benefits abound. From stars like Reese Witherspoon and Kevin Hart taking chilly dips on social media to over 480,000 posts on Instagram with the hashtag “ice bath,” there’s no denying that people are discussing the icy trend. But is it worth the hype?
Cold plunges are an increasingly popular post-workout recovery tool, perhaps due to the practice’s buzzy, bold nature. Though it may seem novel, in reality, cold water immersion (CWI), as sports medicine professionals call it, “has been around forever,” says Brian A. Davis, M.D., F.A.B.P.M.R., a fellow of the American College of Sports Medicine and sports rehabilitation doctor at UC Davis Medical Center in Sacramento, CA.
Meet the experts: Brian A. Davis, M.D., F.A.B.P.M.R., a fellow of the American College of Sports Medicine and sports rehabilitation doctor at UC Davis Medical Center in Sacramento, CA; and Kristina Centenari, C.P.T. a Tonal strength and Nike Running coach.
Historically speaking, Scandinavian cultures popularized icy lake and river leaps as a source of vitality and recovery, Davis explains. It’s only within the last two decades that medical research has begun exploring its believed benefits, he adds. And although there’s still a lot left to learn, Davis and Kristina Centenari, C.P.T. a Tonal strength and Nike Running coach shared with us the ice bath benefits that have been discovered thus far.
Ice bath benefits
Keep reading to learn more about the potential perks of taking the plunge.
Stress relief
A 2023 study published in Biology that examined ice baths’ impact on the brain found that participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after immersing themselves in cold water at 68 degrees Fahrenheit for five minutes. Cold stimulation has also been found to activate the vagus nerve, which helps regulate the nervous system in times of stress, so there’s reason to believe ice baths could have a similar effect.
Centenari adds that taking consistent ice baths can improve your response to stress over time. “By willingly immersing yourself in cold water—which, for most people is very uncomfortable—you’re training your nervous system to relax in a controlled yet higher stress environment,” she says.
Metabolism boost
Cold exposure activates brown fat tissue—which creates energy that then becomes warmth, a process known as thermogenesis. Although more research is warranted, a byproduct of this process may be a boosted metabolism, because the body is working overtime to regulate its temperature. In fact, one study on mice found cold exposure to increase their metabolic rate two-fold. Centenari adds that this particular ice bath perk is “hugely advantageous” for aging adults because brown fat is something “we tend to lose as we get older.”
Decreased muscle soreness
“Cold exposure constricts blood vessels and reduces blood flow—this helps to decrease inflammation in the body,” explains Centenari. “By modulating the inflammatory response, your body is able to recover a lot better after athletic endeavors.”
Research has explored this and confirmed that, at least in some cases, CWI may prevent injuries and help athletes recover when it’s carried out shortly after a bout of exercise.
Anti-inflammatory
CWI can be likened to icing a swollen injury, just on a larger scale. So it comes as no surprise that it has been found to have anti-inflammatory effects, reducing body swelling and pain.
Improved mood
Cold exposure activates the release of endorphins and adrenaline, which has been studied—and found effective—as a treatment for depression. Additionally, a 2021 study found CWI to be an effective therapy for improving mood in young, fit, and healthy individuals.
Heart health
A 2015 study that explored how cold adaptation affects cardiovascular disease risk found that participants who were cold-adapted had better markers for cardiovascular health, and a better ability to handle oxidative stress, compared to non-cold-adapted participants. It’s important to note that there are conflicting findings that say ice baths may increase cardiovascular risk because they intensify the workload put on your heart overall, Davis explains. So it’s best to speak with your provider before incorporating an ice bath into your routine.
Skin soother
Research shows that cold constricts small arteries and veins within the skin, which may help calm inflamed, itchy skin. An example of this on a smaller scale would be the use of ice rollers. “Ice rollers help to reduce swelling and puffiness by constriction of superficial blood vessels and encouraging lymphatic drainage,” Brendan Camp, M.D., board-certified dermatologist and dermatopathologist at MDCS Dermatology previously told Prevention. “They can help calm irritated skin, and reduce the appearance of background redness. Ice rollers also help relieve sensitivity or itching from skin conditions like rosacea or sunburn.”
Improved sleep
Cryotherapy (cold therapy) has been found to have a positive effect on sleep and the circadian rhythm, Centenari explains. Ice baths are a form of cryotherapy, and therefore could have a positive effect on sleep. Their known mental health benefits may also play a part in aiding rest.
How (and when) to take an ice bath at home
Dr. Davis stresses that ice baths aren’t meant to be an everyday recovery practice. “We normally recommend that you reserve this for the really intense, kind of full-body workouts,” he says, which is why they’re popular with endurance athletes. He also recommends limiting plunges to once or twice weekly. Below, find his and Centenari’s steps for ice bath success:
Dr. Davis says the optimal temperature for safe cold water immersion is between 50 and 60 degrees Fahrenheit. Be sure to have a thermometer on hand to ensure the water doesn’t get too cold.
Fill your bathtub or a large Rubbermaid with tap water and add ice until the optimal temperature is reached.
Submerge your entire body up to your neck in the cold water as quickly as possible. “Moving slower and waiting is a lot harder,” says Centenari.
Remain submerged for as long as is physically comfortable for you, but do not exceed 15 minutes, Dr. Davis says. Centenari adds that you can see benefits from a dip as short as 60 seconds.
Ice bath side effects and potential risks
Lingering too long in freezing water, especially if you have certain vulnerabilities, poses various health risks, such as:
Hypothermia
Hypothermia occurs, in various stages, when body temperature drops below 95 degrees Fahrenheit. If left to progress, it can result in respiratory and heart failure, leading to death. Early signs of hypothermia are confusion, alertness issues, and drowsiness, according to the Mayo Clinic. Dr. Davis adds that if you’re older or on certain types of medications, your body “may have a harder time” preventing you from becoming hyperthermic during a cold plunge, so proceeding with caution is crucial.
Increased heart attack and stroke risk
Again, cold shock response prompts a spike in blood pressure, heart rate, and breathing, which can cause stress on the heart, especially if you’re already at risk of cardiovascular disease. “You, unfortunately, could cause things like heart attacks or strokes,” says Dr. Davis. “Certainly people that already are predisposed risks to those things are much more likely to have those events occur.”
Minimized muscle growth
A 2015 study compared ice baths as a recovery tool to standard, low-impact active recovery techniques like stretching. “People that just did standard low-impact active recovery had better strength gains and better muscle growth after a 12-week study compared to those that took the ice baths,” Davis explains. In other words, if you’re looking to gain muscle, ice baths may inhibit your wider fitness goals.
The bottom line
Ice baths for fitness recovery are a subject of ongoing research, and, for now, seem to be most beneficial to endurance athletes or those with intense full-body workout regimens. If you want to try CWI, it’s important to take into consideration your personal fitness goals, and more importantly, your overall health—with doctor oversight—before proceeding.
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