Ice baths: what are they and why have they become so popular?
Ice baths, or cold water immersion, are a technique that is gaining popularity among athletes, fitness enthusiasts, and people looking for ways to improve their physical and mental health. The practice involves immersing the body in water that is between 10 and 15°C, although some brave extreme sports enthusiasts choose even colder conditions, writes IZ.
Content
- Ice baths: what are they and why have they become so popular?
- How ice baths affect recovery after exercise
- Ice Baths and Overall Health: Are There Any Benefits?
- Potential risks: what you need to know
- 5 Tips for Using Ice Baths Safely
There are tons of videos on social media of people plunging into ice water, touting the positive effects of the method on muscle recovery, mental well-being, and even the immune system. But how much of this enthusiasm is justified? Let's take a look at the scientific data published by Sciencealert.
How ice baths affect recovery after exercise
One of the main arguments in favor of ice baths is their positive effect on muscle recovery after intense physical exertion. Studies confirm that immersion in cold water after exercise helps:
- Reduce muscle pain in the hours and days following workouts.
- Accelerate the recovery of muscle strength, flexibility and power.
- Reduce inflammation and swelling after exercise.
- To remove metabolites , in particular lactic acid, which accumulates in the muscles.
For professional athletes who regularly perform intense exercises, this method can be useful, especially when you need to recover quickly between workouts. However, there is a caveat: excessive use of ice baths can reduce the body's adaptation to physical exertion. Inflammatory processes in the muscles play an important role in strengthening the body, and excessive suppression of them can slow down the development of strength and endurance.
It is important to note that ice baths do not have a negative effect on the development of aerobic endurance. Therefore, they can be used more often after cardio workouts.
Ice Baths and Overall Health: Are There Any Benefits?
In addition to its sports uses, ice baths have become popular among people seeking to improve their overall health. Proponents of the practice claim that it has positive effects on:
- Mental health and stress reduction.
- Sleep quality and overall well-being.
- Resistance to colds and strengthening immunity.
However, scientific evidence on these aspects is quite limited. A recent systematic review found only 11 studies examining the effects of cold water on overall health. Some results suggest a small reduction in stress levels, improved sleep quality, and fewer colds. However, these findings require further research.
Potential risks: what you need to know
Despite their many benefits, ice baths can pose some health risks. The most common risks include:
- Cold shock – sudden cooling of the skin can cause rapid breathing, high blood pressure, and even arrhythmia.
- Hypothermia – staying in ice water for too long (more than 30 minutes) can lead to a dangerous drop in body temperature.
To avoid danger, it is worth following certain recommendations.
5 Tips for Using Ice Baths Safely
If you decide to try ice diving, follow these rules:
- Choose the right temperature – 10–15°C is optimal.
- Stay time – do not exceed 10–20 minutes, especially at the beginning.
- Gradual entry – let your body get used to the cold, avoid sudden dips.
- Listen to your body – if you feel dizzy or numb, get out of the water immediately.
- Use strategically – don’t take cold baths daily if you’re training for strength and endurance.
As a reminder, we previously wrote about what seasonal depression is and how to deal with it.