Asger Risom
From ancient rituals to modern wellness trends, ice baths have long promised recovery and revitalization. But how much of the buzz around cold plunges is supported by science—and are they safe for everyone? Here’s what to know before taking the plunge.
From ancient rituals to modern wellness trends, ice baths have long promised recovery and revitalization. But how much of the buzz around cold plunges is supported by science—and are they safe for everyone? Here’s what to know before taking the plunge.
A Chilly Tradition with Ancient Roots
Cold therapy is far from a modern fad. Ancient Egyptians and Hippocrates once extolled the virtues of cold water for healing. Today’s cryotherapy fans echo these ancient endorsements, tapping into ice baths for recovery, mood boosts, and more.
What Is an Ice Bath, Really?
An ice bath involves immersing yourself in water as cold as 45–60°F for a short time. Even a cold shower can offer similar effects. Beginners should start with just 30 seconds and slowly increase to three to five minutes over time.
Who Should Take Caution
Not everyone should take the plunge. Those with heart conditions, high blood pressure, or a history of arrhythmias should consult a physician first. Extreme cold can trigger hyperventilation, cardiac strain, and other adverse effects.
How Cold Water Affects Your Body
Cold exposure activates your sympathetic nervous system and releases feel-good hormones like dopamine and norepinephrine. It also constricts and then dilates blood vessels, which may enhance circulation.
Can It Help with Weight Loss?
Shivering from cold exposure may temporarily boost metabolism, possibly aiding weight loss. However, the science behind this claim is weak, and experts caution against viewing cold therapy as a major fat-loss tool.
Ice Baths in Athletic Recovery
Elite athletes frequently use ice baths to reduce soreness and fatigue post-exercise. Research supports some short-term benefits—but also suggests that plunging too soon after training could impair muscle recovery.
Timing Is Everything
Cold plunges immediately after strength training may reduce muscle growth by blunting protein synthesis. Experts recommend waiting four to six hours post-lifting, or using cold exposure on cardio or rest days instead.
The Science Behind the Chill
Recent reviews show mixed results. One meta-analysis found better sleep and life quality after cold immersion, while another confirmed reduced soreness and fatigue in athletes—but also noted a drop in short-term power performance.
Listen to Your Body
Ultimately, cold plunges aren’t for everyone. Some thrive, others shiver and panic. If the practice helps you feel better—great. If not, there’s no need to force it. As Dr. Nanos puts it: “If it makes you miserable, stop.”