The truth behind the benefits of ice baths
Submerging yourself in very, very cold water is the wellness trend sweeping the nation, but is it really that good for you?
Picture this, the first rays of sun are appearing over the horizon at the beach (sorry West-facing readers), on the soft sand, a troupe of plastic baths have been laid out, and figures are submerging themselves in them. It may just be one of the best places to take a plunge. But no, this isn't the scene from some ritualistic cult — well, not entirely — but most likely a group of brave people submerging themselves in an ice bath to achieve its many benefits.
You can begin by giving your thanks to Wim Hof. The Dutch adventurer who brought this trend of arctic plunges into the mainstream, turning what was a wintertime dare, into a popular health and fitness activity. Ask anyone who’s taken a leaf from his book, they’ll tell you the myriad benefits of the practice, but fall interestingly short of supporting how those benefits work, or why. You’ll hear that it’s great for a faster recovery, numbs pain, stops you from getting sick, or lifts your overall mood. But how true is it all? There are certainly some cold hard truths, but there are also some things that melt away when held up to real scrutiny.
Here’s what you need to know.
How do ice baths work?
Ice baths fall under the banner of cryotherapy. That word comes from the Greek word ‘krýos’, which means ‘icy cold’, with the suffix therapy. The submersion in cold water, according to a study by Ohio State University, brings down your metabolism, slowing your breathing and sweating, while also reducing the swelling and breakdown of tissue after an intense exercise session. Compared to a cold shower, the study says that “immersion is more beneficial because the whole body is submerged and getting that compression and cold effect more uniformly.”
How long should you stay in an ice bath?
Firstly, it depends on how cold your ice bath is. According to RecoveryLab, the recommended temperature is between 10 and 15 degrees celsius for typical ice baths, and most guides recommend starting your exposure at between one and two minutes, before working your way up to longer times.
Current research on ice baths
Like any trending practice, there’s plenty of research to accompany its alleged benefits, as well as to confirm the positive feelings felt by those engaging in it. Cryotherapy at large has been practised in some form for centuries. One study from the University of Illinois links it to the most ancient of all medical texts, the Edwin Smith Papyrus dating back to 3500 B.C. Ice baths, by comparison, have seen increasing popularity for about two decades.
One of the first mentions from recent years was back in 2002, when runner Paula Radcliffe achieved victory in the 10,000-metre in that year’s European championships. In her book My Story So Far, Radcliffe attributed the win to her use of ice baths. Athletic support has been echoed by Olympic swimmer Michael Phelps, surfer Kelly Slater, and Usain Bolt, to name a few. The general idea is that this cold therapy interrupts muscle inflammation that occurs after hard exercise. The result? A reduction in pain, meaning athletes can get back to training sooner.
Even with this strong, and growing, list of supporters, the science hasn’t always followed the big-name endorsements. One study in 2019 by The Physiological Society found that ice baths can decrease the generation of protein in muscles, making staying in an ice bath actually ineffective at repairing and building muscle over time.
Like many things, there will be studies that conflict with others’ findings. According to another paper by the European Journal Of Applied Physiology listed some benefits that included analgesia, and an overall improvement in wellbeing. These benefits are, sometimes erroneously, translated into “therapies”.
What’s also important, is that while the empirical evidence may not support the purported benefits, if you do find that the ice bath helps, why should you stop? Plus, if you come out energised — not shaking — that’s a benefit in itself.
3 Ice bath benefits
Soothes sore muscles
Icing oneself in a bath restricts blood flow due to the cold water which slows nerve signalling and reduces swelling throughout the body. All of those things lower the feeling of pain, in effect ‘soothing’ your sore muscles. That is not to say they recover in this time, only you are not feeling the effects of their pain.
Increase in mood
While research for this benefit is nascent, there is one study that indicated that the submersion in cold water led to an increase in alertness in participants, as well as a decrease in their perceived distress and anxiety. This study only included 33 adults, and hypothesised the shift was due to the water triggering a release in endorphins and noradrenaline in the brain.
Aids against the effects of extreme heat
Getting into the cold is a surefire way of negating the feeling of extreme heat. This study mentions that short submersion in cold water lowers the body’s core temperature, which can provide a solid base for performance following the practices.
Side effects and risks
You might not be surprised to learn that we’re far more sure of the risks associated with ice baths than we are of its supposed benefits. Sudden and then prolonged exposure to freezing-cold temperatures can lead to a great number of negative responses. The suddenness of the exposure can lead to hyperventilation, total submersion can alter your ventilation patterns and in extreme cases can lead to drowning.
The shock response can lead to an increase in breathing and heart rate, as well as blood pressure — a possible risk for anyone susceptible to cardiac-related issues. Lastly, extended exposure to cold temperatures can lead you to develop hypothermia in extreme cases, and that can happen to even the most capable cold-water enthusiasts. Remember, you don’t want to emerge from the bath shaking.
Tips for ice baths
If you’re still keen to soak in the cool depths of an ice bath, of course, there’s nothing inherently wrong with that. Even with the cold and discomfort that comes with the practice, you might still want to try to find your own definition of ‘benefit’.
Before you jump in — firstly, you should ease yourself in — here are some tips.
Start small
You shouldn’t be starting your sessions with marathon efforts in the cold water. It’s not often realistic and the risks outweigh any benefits. Start with whatever you are comfortable enduring — most often it’s around one to two minutes — before working your way up.
Don’t begin too cold
The water temperature should be chilly, but not frozen. Most ice baths have their temperature gauge at between 10 and 15 degrees celsius. Once you’re comfortable at the full 10 to 15 minutes in the bath, you can lower the temperature. RecoveryLab also recommends you not go below eight degrees celsius.
Bring company
While the serenity of a solitary ice bath might be more appealing, in the case of a negative reaction or sudden experience of discomfort in the bath, having someone on hand is essential. The extra company can also help you stay focused in the bath.
