Are Ice Baths Good for You? 26+ Things to Know About the Trend
Are ice baths safe?
Ice baths have become increasingly popular in recent years, with many people claiming various health benefits. But are they really safe and effective? Let's dive into the science behind ice baths and find out.
The science behind ice baths for recovery
Ice baths, also known as cold water immersion (CWI), involve submerging yourself in a tub of cold water. Many people believe that ice baths can help with muscle recovery, reduce inflammation, and improve athletic performance.
Are ice baths healthy or just hype?
While there is some evidence to support the benefits of ice baths, the research is still ongoing. Some studies have shown that ice baths can help reduce muscle soreness and inflammation after intense exercise. However, other studies have found that they may not be as effective as previously thought.
Ice baths are not suitable for everyone
Before taking an ice bath, it's important to consult with your doctor, especially if you have any underlying health conditions. Ice baths can be dangerous for people with heart disease, high blood pressure, diabetes, or peripheral vascular disease.
Most human bodies HATE the cold and would rather stay warm and toasty, so understand that you are subjecting it to shock and stress, and not everybody has the same amount of physical and mental reserves to deal with an intense experience.
Slow and steady does it…
If you're new to ice baths, it's important to start slowly and gradually increase the duration of your sessions. Jumping into a cold bath too quickly can be dangerous and may cause a cold shock response.
The ideal way we have been teaching thousands of clients since 2019 is to firstly use your hands to feel the cold water, then stand in the water only with your feet to ensure the breathing is steady. Learn basic exercises to warm the body up, then enter the water slowly. Do not force, do not rush, come out anytime there is too much discomfort. You don't need to stay longer than 2 minutes per dip.
Don’t wait too long after exercise to do it
Ice baths are easier when taken immediately after exercise, since the body is warmed up with adrenaline which takes away sensations of pain from the cold water.
However if your aim of exercise is to build muscle, then the ice bath's anti-inflammatory effects will also slow down muscle growth. Let the after-burn set in and cool down (around 6 hours) before letting the cold plunge improve blood flow and remove lactate for a better night's rest.
Cold plunges may hinder muscle growth after strength training workouts
The study, published in the European Journal of Sport Science, examined the effects of cold water immersion on muscle hypertrophy in resistance training participants. Despite the growing popularity of cold plunges, the researchers found that combining them with strength training workouts led to less muscle growth compared to routines without cold plunges. This finding was consistent across various factors, including immersion duration, participant activity levels, and exercise frequency. While further research is needed to fully understand the implications, the study suggests that individuals seeking to maximize muscle growth should consider avoiding or limiting cold plunges immediately after resistance training.
Source: European Journal of Sport Science
Ice baths can dull pain, but not in a good way
While ice baths can help numb pain, they can also mask the pain of an injury. If you experience pain after a workout, it's important to see a doctor to rule out any serious injuries.
Many people's sensation of invincibility come from the adrenaline rush of cold exposure, while not feeling the actual lowering of body temperature while heat is being drawn out from hands and feet. These extremities are not protected as the blood vessels constrict in the cold to prevent heat loss from the core and brain. Prolonged exposure feels safe until you exit and all that cold in the blood flows with vasodilation back to your core and without proper warming up, signs of hypothermia may start.
Ice baths are better paired with certain types of exercises
Ice baths are most effective for high-intensity interval training (HIIT) and other intense workouts. They may not be as beneficial for endurance athletes or those trying to build muscle. Muscle growth from repeated stress requires inflammation to signal adaptation, so jumping in an ice bath too quickly after a workout may hinder that beneficial inflammation, unless your aim is simply a quick cooldown.
There are alternatives to ice baths
If you're not a fan of ice baths, there are other ways to recover from exercise. These include active recovery, such as light jogging or cycling, and stretching.
For some people, skipping the ice bath completely and simply doing a sauna may be their eventual go-to method for deeper recovery, because the ice bath may sometimes cause people to be too energized when done at night.
The onus is on you to continue experimenting to find the ideal method, or stacks of protocols that best fit your needs at your current situation.
What is cryotherapy?
Cryotherapy is the use of cold temperatures for therapeutic purposes. It can be done through ice baths, cold showers, or whole-body cryotherapy chambers.
The cryo chamber is usually much colder, but you will feel it slower than ice water, so it's actually easier to manage since air conducts heat slower than liquids. It is quick and convenient, usually lasting no more than 3 minutes, and you can hop out into your clothes straight away without needing to dry yourself.
The health benefits of ice baths and cold plunges
Some of the potential benefits of ice baths and cold plunges include:
- Reduced muscle soreness and inflammation
- Improved athletic performance
- Boosted immunity
- Reduced pain
- Improved mental health
- Laser-like focus on your current state, listening carefully to your body
- Learn to build grit and resilience
- Learn to love yourself, to be able to stop when it feels uncomfortable
Ice packs or cold plunges and athletic recovery
Ice packs can be used to reduce swelling and pain after an injury. However, they may not be as effective as previously thought. Cold plunges can also help with recovery, but more research is needed.
Many clients intuitively choose to soak certain parts of their body that are injured or feeling pain in order to reduce swelling or pain sensations, and these typically last for about one hour.
Cold showers and immunity
Some people believe that cold showers can boost the immune system.
Cold showers can instantly drive up your energy levels without losing too much body heat. They are a good precursor to teach the body how to deal with the shock of a full immersion in the ice bath.
If you have limited space or access to cold plunges, then an ice shower may be the next best thing.
Cryotherapy and pain
Cryotherapy can help reduce pain by numbing the nerves. However, it may not be as effective as other pain management techniques.
As a temporary measure, pain could be reduced by the adrenaline rush, or by distracting the body my spreading the cold sensations everywhere else. Real recovery happens when the body is relaxed and resting, so all the effort spent to deal with the cold could make you tired enough to fall into deep sleep for self-healing to begin.
Ice baths and metabolic health
There is some evidence to suggest that ice baths can improve metabolic health.
In our workshops, we always start with a breathwork session, and during the cold exposure we always go back to the breath to stay connected to the body. As the cold shock hits, a combination of muscular exertion and long drawn-out exhales force the body to do two things: burn glucose and oxygen to produce energy for clenching, thereby producing heat, plus stay extremely calm and focused because of the slow breath which is not panic-inducing.
Most clients report feeling so relaxed and tired after a solid few rounds in the ice, and some wearables detect such a spike in activity that it has burned enough calories to consume the nutrients from half a meal!
Mental benefits of ice baths
Ice baths may help improve mental health by reducing stress and anxiety.
The cold, without proper guidance, is typically shocking. While in a guided workshop, knowing the complete process of the physiological system at work, and being guided by a professional, clients can usually relax a lot more and have the capacity to deal with a typically overbearing stressor.
Repeated encounters in this setting slowly builds up your ability to stare intense stress in the face, yet still maintain a calm composure, a long breath, a relaxed body, and sometimes even a smile! How useful do you think these capabilities are when dealing with everyday stresses of life?
Is cold plunging dangerous?
Cold plunging can be dangerous if not done properly. It can cause a cold shock response and hypothermia.
Jumping in quickly without preparing the mind and body can lead to a stress reaction more than the body can currently handle, and leads to a few potential nasty side effects such as panic attacks, PTSD, numb fingers and toes, yellow painful skin (potentially Reynauld's Syndrome), delirium, shock or even memory loss, where the user completely forgets the entire ice bath incident due to the intense trauma felt by the body.
The memory loss is unfortunately quite common, either from the client not respecting the body's signs of discomfort, or being encouraged by friends to stay longer than necessary.
Finally, death by drowning is also a potential danger, where people hyperventilate and try to hold their breaths under the water until they pass out. Read about the dangers of Shallow Water Blackout to understand the risks behind this sequence of actions.
Are ice baths worth it?
Whether or not ice baths are worth it depends on your individual goals and health. If you're looking for a way to recover from intense exercise or reduce pain, they may be worth trying. However, it's important to consult with your doctor before starting an ice bath regimen.
Do not listen to anyone but yourself. If the body needs it, you will develop a craving for ice baths. If the body does not need it, you will feel all sorts of negativity before/during/after the plunge, but that's how we learn how to connect with ourselves, so even a bad result might make the learning journey worth it.
What do ice baths do to the body?
Ice baths cause the blood vessels to constrict, which reduces blood flow to the tissues. This can help reduce inflammation and pain. Exiting the ice bath dilates the vessels, your skin turns red and blood flow continues, with typically lowered blood pressure and resting heart rates, improved circulation which helps eject waste materials, and helps you sleep better at night with a lowered temperature.
The benefits of ice baths
Some of the potential benefits of ice baths include:
- Reduced muscle soreness and inflammation
- Improved athletic performance
- Boosted immunity
- Reduced pain
- Improved mental health
Ice baths to prevent overheating
Ice baths can help cool down the body in cases of heatstroke. However, they should not be used as a substitute for medical treatment.
Prior to sleep, where the body slowly drops 2-3 Deg Celcius while entering recovery mode, an ice bath might accelerate this process and help you get to bed easier. However some people report feeling too energized due to this and prefer to be warm instead.
How to take an ice bath at home
To take an ice bath at home, you will need a bathtub or an immersion tub, cold water, and ice. Gradually add ice to the water until it reaches the desired temperature. Start by soaking for a short period of time and gradually increase the duration as you get used to the cold.
Alternatively buy an ice bath machine. This blog post shows a bunch of options available on the market.
Want to try ice baths around Singapore? Read this to see what's available.
Are there risks to taking ice baths?
Ice baths can be dangerous if not done properly. They can cause a cold shock response and hypothermia. It's important to consult with your doctor before starting an ice bath regimen.
Most problems occur due to a few issues:
-Too Cold: Below 16 Deg C is enough to start lowering temperatures, but entering say 3 Deg C without prior training, full of ice cubes even, gives too much of a sudden shock to the nervous system, which was not trained in a safe and progressive way, resulting in a bad reaction.
-Staying Too Long: 60-90 seconds per immersion is enough to let you know whether you've adapted to the cold. People who cannot take it, yet for some reason stay in the cold many more minutes than they should, end up with bad side effects and regret it after.
-Entering Too Quickly: The nervous system will warn you if things become unbearable, and we need to take our time to listen to it. Jumping head first might seem easier to just get it over and done with, and in most cases seem fine to do. However sometimes your energy levels are just so low at the end of the day that you just have nothing left to cope with an onslaught of stress anymore, and your system will have to resort to drastic measures to keep you alive, such as providing a shock response like panic attacks, delirium or memory loss. Remember to be nice to yourself!
Cold therapy, similar to the initial experience of birth, can evoke the "original fear" and provide various mental and physical benefits.
Cold therapy, such as ice baths, can trigger a feeling of being thrust into an unfamiliar environment, akin to the first breath outside the womb. This "original fear" can be a powerful tool for personal growth, promoting focus, clarity, and productivity. Additionally, cold therapy has been shown to have physical benefits like reducing inflammation and boosting the immune system. By embracing this uncomfortable experience, individuals can connect with their primitive selves and gain a deeper sense of grounding and resilience.
From: The Original Fear & Cold Therapy by Lee Cuddis at fireandicemindset.com
Cold training, similar to other forms of training, requires a gradual approach and personal experimentation to fully understand its benefits and risks.
Cold training should be approached with caution and a proper introduction. While guidelines and advice can be helpful, individual experiences and self-awareness are crucial for determining one's own path into cold water exposure. The benefits of cold training, including improved focus, clarity, and physical health, can be significant. However, it's essential to approach it with moderation and consider personal motivations. While guidance can be provided, ultimately, individual choices and ego can influence the outcome of cold training experiences.
From: Birger Hanzen https://birgerhanzen.dk/
The growing popularity of Cold Water Immersion has led to concerns about safety and potential harm, similar to the challenges faced by the pharmaceutical industry.
The increasing number of people practicing cold exposure, despite their historical roots, has raised concerns about potential risks. While individual experiences and self-awareness are important, the need for caution and adherence to basic guidelines should be emphasized, especially for beginners. The potential for adverse effects, such as fainting or emotional distress, even for experienced practitioners needs to be expected. The comparison to the pharmaceutical industry, where rigorous testing is required for new drugs, underscores the importance of responsible and informed practices within cold exposure training. Ultimately, a balance between personal experience and adherence to safety measures is crucial for minimizing risks and maximizing benefits.
Don't plunge alone.
Accidents happen, and if you're alone, no one can help. Always have a buddy with you who can watch out and react if something goes wrong.
Even experienced ice bathers can make mistakes.
Don't get cocky. Accidents can happen to anyone, no matter how long you've been doing it.
New practitioners to cold plunging should be extra careful.
Beginners are more likely to get hurt because they might not know what they're doing. Be cautious and learn proper techniques. Do not always think that colder and longer is better.
Each person can respond very differently to cold water
Personalization is essential: The ideal cold water immersion practice varies greatly between individuals. Factors like health conditions, body type, and mental state influence optimal temperature and duration. Start gradually with warmer water and shorter durations to build tolerance and avoid discomfort.
Set realistic goals: Focus on gradual progress rather than striving for extreme benchmarks. Factors like ambient temperature, water quality, and personal preferences can impact your experience.
Safety First: Unplugging Electrical Components in Ice Baths
When taking an ice bath, it's crucial to prioritize safety. It is recommended to unplug or switch off the electrical components of any devices or equipment used in the bath before entering. This includes pumps, filters, lights, or other electrical components. Doing so will significantly reduce the risk of electrical shock and ensure a safe and enjoyable ice bath experience, especially if you have a DIY tub.
Some purpose-built cold plunges are designed to continuously circulate water while plunging, so understand that they would have already taken electrical safety into consideration during the design phase. You can check if they comply with electrical codes (UL or CE), include GFCI protection, have proper insulation and grounding, and include clear instructions and warnings.
Warm Up Properly.
Cold water draws heat away from your body no matter what you think you're feeling. Be prepared to warm up appropriately. Gentle exercises to reheat your core are great. Avoid the urge to rub your skin, take a warm shower or ingest warm drinks straight away, because you might trick the body into vasodilation too soon and allow cold blood from your extremities to enter your core too quickly, causing symptoms of hypothermia.
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FAQ about Hyperactiv Pte Ltd
- What is Hyperactiv Pte Ltd? Hyperactiv Pte Ltd is a breathwork and ice bath business located in Singapore. Starting with adrenaline sports in 2014, we pivoted to breathwork and ice baths since 2019.
- What services does Hyperactiv Pte Ltd offer? Hyperactiv Pte Ltd offers breathwork classes and ice bath experiences to individuals, groups and corporations. We provide a safe space to understand the scientifically-proven principles of what makes our nervous system tick, and offer guidance to improve recovery through awareness and compassion, or boost strength and resilience through extreme discomfort in a safe and guided setting.
- How much do the services cost? The cost of the services varies depending on the package. From as low as $50 per 90-minute group session, $250 for a private one-on-one session, $1500 for a one-year semi-private training journey, or a $5000 3-month peak performance package.
- Where is Hyperactiv Pte Ltd located? Hyperactiv Pte Ltd is located at 25 Pemimpin Place Singapore 576022, and can also conduct classes at any location around the world.
- How can I book a session? You can book a session online at www.hyperactiv.us or by contacting us at weare@hyperactiv.us
FAQ about ice baths
- Are ice baths safe? Ice baths can be safe if done properly. However, they can be dangerous for people with certain health conditions.
- What are the benefits of ice baths? The potential benefits of ice baths include reduced muscle soreness, inflammation, and pain.
- How long should I stay in an ice bath? Start by soaking for a short period of time and gradually increase the depth, coldness and duration as you get used to the cold.
- Is it safe to take ice baths every day? It's not recommended to take ice baths every day. Benefits can last 1-7 days.
- Can I take an ice bath if I'm pregnant? If you're pregnant, it's important to consult with your doctor before taking an ice bath. Quite a few cases where pregnant women have slowly and safely entered ice baths and still have a healthy birth have been recorded, such as Isabelle Hof, Wim Hof's daughter.
I hope this article has been informative and helpful. If you have any questions, please feel free to leave a comment below.