Experts Explain The ScienceBacked Health Benefits Of Ice Baths

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Claims about the benefits of ice baths abound. With over 480,000 shares across social media, from stars like Reese Witherspoon and Kevin Hart to Instagram with the hashtag "snow bath", it's clear that people are talking about the snow trend. But is the hype worth it?

Cold baths are becoming increasingly popular as a means of recovery after exercise, perhaps due to the intense and tiring nature of the activity. Although it sounds new, cold water immersion (CWI) is actually what sports medicine experts say has "been around forever," says Brian A. Davis, MD, FABPMR, a fellow of the American College of Sports Medicine. Sports Rehabilitation Physician at UC Davis Medical Center in Sacramento, California.

Meet the experts: Brian A. Davis, MD, FABPMR, American College of Sports Medicine and sports rehabilitation doctor at UC Davis Medical Center, Sacramento, California; and Christina Centenari, CPT, tonal strength coach and Nike running coach.

“Historically, Nordic cultures popularized jumping into icy lakes and rivers as a source of life and recovery,” says Davis. Only in the past two decades has medical research begun to examine the drug's purported benefits, he said. While there's still much to learn, Davis and Christina Centenari, Tonal Strength CPT and Nike running coach, share the benefits of ice swimming.

Benefits of an ice bath

Keep reading to learn more about the benefits of jumping.

Stress relief

A 2023 study published in the journal Biology that examined the effects of ice baths on the brain found that participants felt more energetic, alert, focused, proud and inspired, as well as less anxious and less fearful, after taking be exposed to the cold. in water. temperature of 68 degrees Fahrenheit for five years. periods. minute. Cold stimulation has also been shown to activate the vagus nerve, which helps regulate the nervous system during times of stress. So there is good reason to believe that ice baths can have a similar effect.

Centenary adds that a series of ice baths can improve your stress response over time. “By intentionally immersing yourself in cold water, which is very uncomfortable for most people, you are training your nervous system to relax in a controlled, high-stress environment,” he explains.

Increase your metabolism

Exposure to cold activates brown adipose tissue, which produces energy and is then converted to heat (a process called thermogenesis). Although more research is needed, the process could lead to improved metabolism because the body works harder to regulate its own temperature. In fact, a study on rats found that exposure to cold doubled their metabolic rate. Centenary added that it's this benefit of the ice bath that is "very important" for older adults, since brown fat "is what we tend to lose as we age."

Reduce muscle pain

“Exposure to cold constricts blood vessels and reduces blood flow, which helps reduce inflammation in the body,” Centenary said. “By modulating the inflammatory response, your body can better recover from exercise.”

Research has studied this issue and found that, at least in some cases, CWI can prevent injuries and help athletes recover soon after exercise.

Anti-inflammatory

CWI is similar to many traumatic injuries. It is therefore not surprising that it has anti-inflammatory effects, reducing inflammation and pain.

Improved mood

Exposure to cold causes the release of endorphins and adrenaline, which have been studied and shown to be effective in treating depression. Additionally, a 2021 study found that CVI is an effective way to improve mood in young, healthy people.

Heart health

A 2010 study examined the impact of cold climates on the risk of cardiovascular disease. Davis says it's important to note that there are conflicting results about whether ice baths can increase cardiovascular risk, because they generally increase the workload of the heart. That's why it's best to talk to your doctor before adding an ice bath to your daily routine.

Soothe the skin

Research shows that cold constricts small blood vessels and veins in the skin, which can help soothe itchy skin. A small example is the use of ice rollers. "The ice roller helps reduce swelling and inflammation by stimulating superficial blood vessel turnover and lymphatic drainage," says Brendan Kamp, MD, a board-certified dermatologist and board-certified dermatologist at MDCS Dermatology for Early Prevention . “They help soothe irritated skin and reduce back redness. Ice rollers can help relieve sensitivity or itching due to skin conditions such as rosacea or sunburn. »

Improved sleep

Centenary explains that cryotherapy has positive effects on sleep and circadian rhythms. Ice baths are a form of cryotherapy and therefore have a positive effect on sleep. Their known mental health benefits may also promote relaxation.

How (and When) to Take an Ice Bath at Home

Dr. Davis emphasized that ice baths are not a daily recovery practice. “We recommend saving it for very intense full-body workouts,” he says. He also recommends limiting watering to once or twice a week. Her and Eeufees' rankings for ice bath success can be found below.

1. Dr. Davis says the best temperature for safe diving in cold water is between 50 and 60 degrees Fahrenheit. Be sure to keep a thermometer handy to ensure the water doesn't get too cold.

2. Fill a tub or large rubber tub with tap water and add ice until it reaches the ideal temperature.

3. Immerse your entire body up to your neck in cold water as quickly as possible. “It’s hard to move slowly and wait,” Centenary said.

4. Dr. Davis recommends staying in the water for as long as you are physically uncomfortable, but no longer than 15 minutes . Centenary adds that you can see benefits in just 60 seconds.

Ice bath side effects and possible dangers

Staying in cold water for long periods of time can cause several health risks, especially if you are exposed to certain exposures, such as:

Hypothermia

Hypothermia occurs in several stages when body temperature drops below 95 degrees Fahrenheit. If allowed to progress, it can lead to respiratory and heart failure, which can be fatal. According to the Mayo Clinic, the first signs of hypothermia are confusion, problems with consciousness and insomnia. Dr. Davis added that if you're older or taking certain medications, it may be "harder" for your body to protect itself from overheating during a cold shower, so it's important to take precautions.

Increased risk of heart attack and stroke

Again, the shock response to the flu causes your blood pressure, heart rate, and breathing to increase, putting stress on your heart, especially if you're already at risk for heart disease. “Unfortunately, you can develop conditions like a heart attack or stroke,” Dr. Davis said. “In fact, these events are more likely to occur in people who are already exposed.”

Poor muscle growth

A 2015 study compared ice baths as a recovery tool to standard, low-impact active recovery techniques such as stretching. “People who regularly practiced low-impact active recovery had better strength gains and muscle growth than those who took ice baths after a 12-week study,” says Davis. In other words, if you want to build muscle, ice baths may interfere with your broader fitness goals.

Conclusion

Ice baths to get fit are the subject of ongoing research and currently appear to be most beneficial for endurance athletes or people with high levels of physical activity. If you are interested in trying CWI, it is important to consider your personal fitness goals and, most importantly, your overall health under the supervision of a physician before proceeding.

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