Calling All Cold Plungers! These Are the 5 Biggest Benefits of Ice Baths

Beth Ann Mayer
·7 min read

Your idea of a good time and self-care may involve a long, luxuriously hot bath. Bubbles, a good read and a candle? What could be better?

Recently, however, celebrities have taken baths in the polar opposite direction. Famous names like Lady Gaga and Harry Styles have hailed the benefits of a cold bath (as in, an ice bath). All the hype may have you warming up to the idea—perhaps with an understandable shudder.

To be clear, ice baths may be trending, but they are not new. A 2022 report noted they date back centuries to the year 3,500 BC. Now, you can probably think of a thing or five people did in 3,500 BC that you wouldn't do today. Also, even the coolest celebs—and Gaga and Styles certainly fit that bill—aren't immune to diving into questionable wellness trends. With that in mind, it's always a good idea to take a beat before hopping on the bandwagon of the latest Hollywood or social media wellness obsession.

"All health trends work for each individual and can go so far as causing more harm than good," says Maureen Cobile, PT, DPT, a physical therapist at Providence Saint John’s Health Center’s Performance Therapy. "Before embarking on a new health trend, know your own health limitations and see if it is still compatible with the potential cautions of said trend."

So, are ice baths good for you? And what to ice baths do, exactly? Experts weighed in on the science behind ice baths, how to take one and who should skip this trend.

Related: If Weight Loss Is Your Goal, the Treadmill Is Your Best Friend—Here Are 10 Fat-Burning Workouts to Try

What Do Ice Baths Do to the Body?

Let's state the obvious: Ice baths will make you cold. "Ice baths reduce core body and tissue temperature," says Karly Mendez, a human performance specialist at Memorial Hermann.

Let's back up for a second. Ice baths aren't necessarily literally freezing (as in water temperature below 32 degrees Fahrenheit). "Ice baths involve sitting in water between 50 and 59 degrees Fahrenheit, though some enthusiasts recommend even lower water temperatures," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Fortune Recommends Health. "Ice baths affect both your circulatory and nervous system," explains Cobile. "The cold temperature causes your blood vessels to constrict, slowing down blood flow and heart rate temporarily while increasing your breathing rate. This is termed a 'cold shock response.'"

You may or may not be shocked to learn that Cobile says, "The cold temperature is also a strong sensation detected by the nerves in your body, which can override pain signals."

The effects continue as you towel off. "After you come out of the water, the vessels dilate, theoretically improving circulation, which may reduce muscle soreness and inflammation after a workout," Dr. Mohr explains.

Related: Is It Normal to Always Have Cold Feet? Here's What Doctors Say

Are Ice Baths Good For You? 5 Benefits of a Cold Bath

1. Pain reduction

Using an ice pack is a quintessential way to reduce pain. Ice baths could have the same effect. "Considering the impact of the intense cold sensation on the nervous system, ice baths can decrease pain from sore muscles and joints temporarily," Cobile says.

There is not a ton of research on ice baths for pain, including chronic pain. However, one 2021 review suggests that, though research is hard to come by, cryotherapy is a low-risk chronic pain management tactic to try.

2. Exercise recovery

You came. You saw. You PRed. You may have heard that the recovery is as important as the workout. Might an ice bath be a good idea? Potentially. "After you have a tough workout, an ice bath can feel great because the ice bath slows blood flow, which reduces swelling that causes soreness," Mendez says.

While the jury (as in peer-reviewed data) is still out, a 2022 systemic review in the Journal of Sports Medicine suggested that cold-water immersion could be an effective way to recover from an intense workout. These findings align with ones from a 2018 review that found that cold-water immersion could lower delayed onset muscle soreness and perceived fatigue following a hard workout (there was also some evidence that water under 59 degrees Fahrenheit could reduce inflammation).

3. Cooling down

Perhaps this benefit is too easy, but it still counts: In addition to post-workout recovery, an ice bath will literally cool you down. "It reduces core body temperature, specifically after a tough workout," Mendez says. "Jumping into an ice bath after being hot/sweating helps bring your body’s core temperature back down quickly."

This perk can help guard against overheating. It might also assist you long-term.

"By immersing yourself in colder temperatures, the cells in your body become more efficient at warming your body," Cobile says.

4. Improving mental health

You don't have to forego your self-care practice of warm baths, but icy ones might be worth trying too. "Exposing your body to the cold can stimulate the vagus nerve, leading to decreased heart rate and relaxation, and [it] may help manage anxiety," Dr. Mohr says. 

It may also literally tell racing thoughts to "cool it."

"Jumping into an ice bath and having the initial shock of being that cold can help your mind jump into being focused," Mendez explains. "Next, some say ice baths can help you sleep better. However, there is no solid evidence on this just yet."

5. Supporting immune health

Steamy showers can help clear nasal passageways. However, cold baths could help boost immune health, explains Dr. Raj Dasgupta, MD a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine and Medical Reviewer for NCOA. 

There's little research on this one, but a 2022 study of soccer players published in the BMC Sports Science, Medicine and Rehabilitation indicated that whole-body cryotherapy could help with immune health.

Risks of Ice Baths

Here's the cold, hard truth: "Ice baths can be fantastic, but they're not for everyone," Dr. Dasgupta says. 

He suggests steering clear of ice baths (or at least having a conversation with your doctor) if you have:

  • Heart issues, like high blood pressure

  • Raynaud's Disease

  • Neuropathy

"It's all about knowing your limits and staying safe," Dr. Dasgupta says. One small review and meta-analysis of eight studies from 2021 suggested that cold-water immersion may negatively affect resistance training but didn't seem to affect aerobic activity.

Related: Here’s How Many Calories You Actually Burn Walking A Mile—Plus, Ways to Burn Even More

How To Take an Ice Bath at Home

After clearing it with a healthcare provider, you might be interested in taking the plunge at home. Mendez offers top tips.

  • Fill a tub halfway with water and ice. "This should include about one to three bags of ice to achieve the proper water temperature between 50 to 59 degrees," she says.

  • Keep dry clothes warm. That way, you can warm up quickly after getting out.

  • Put on shorts and a shirt before entering the bath to guard against burns.

  • Slowly emerge yourself, starting with the feet. The legs and waist come next. Remember: Go slow: "Entering too fast will shock your system," Mendez says.

  • As you lower down, stay calm and take nice slow breaths.

  • Soak in the bath for no longer than fifteen minutes.

  • Get out and warm up.

Good luck!

Next up: 104 Inspiring Quotes for Anyone Living With a Chronic Illness

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