Ice baths are cooler than ever. If you feel like you can't scroll through social media without seeing someone take a freezing plunge in the name of health, you're not alone.
These days, it seems like everyone is taking ice baths for various physical and mental benefits. They're increasingly popular among celebrities, influencers and regular folks in between.
The toe-numbing practice is a favorite post-workout ritual among athletes to relieve muscle soreness, and many claim ice baths help improve their mood, reduce inflammation, and aid with weight loss.
And there are the countless celebrities who have endorsed ice baths on social media, from Kim Kardashian to Lady Gaga and Harry Styles.
R&B singer Usher is such a big fan he keeps a portable tub backstage at his Las Vegas residency to rejuvenate his body after shows. Actor Mark Wahlberg starts every single morning with an ice-cold soak to aid with recovery and sleep, even when he's traveling and has to improvise using hotel ice machines, he told TODAY in an interview.
These all seem like glowing endorsements, but what does the science say? Is putting yourself through all the shivering and discomfort worth it? Ice baths are one of those wellness trends that seems so genuinely uncomfortable that you probably want to know in advance if it’s effective or not.
We spoke to Dr. Dominic King, a sports medicine physician in the department of orthopedic surgery at the Cleveland Clinic, to find out what ice baths actually do to the body, the health benefits and risks, and how to try them safely.
What do ice baths do to the body?
As the name suggests, ice baths involve submerging the body into an bath of icy cold water for a brief period of time, usually around three to five minutes.
Ice baths or “cold water immersions” are not new, but they have come in and out of popularity in recent years, King tells TODAY.com.
The use of cold temperatures for therapeutic purposes, also known as cryotherapy, dates back to 3500 B.C., according to an article published in the Journal of Applied Physiology. However, the research on the uses and benefits of ice baths is still evolving and the evidence is still emerging.
What happens to the body when it is submerged in an ice bath is relatively straightforward, said King. The cold temperature of the water causes an immediate circulatory response.
Your blood vessels at the site where you apply the cold will constrict, King said. When blood vessels are constricted, blood doesn’t flow as quickly to those areas. This lowers the temperature of the body’s tissues. Generally speaking, less blood flow also means less swelling and reduced inflammation — at least temporarily.
“So if it’s your entire body [submerged in icy water], you’re going to get constriction of those blood vessels throughout your body.”
Initially, the sensation of the freezing water may also cause a rush of stress hormones and a sudden increase in breathing, heart rate and blood pressure, known as a "cold shock response," TODAY.com previously reported.
As the body gets used to the freezing temperatures, often with the help of breathing exercises, these may start to slow down. When you get out, the blood vessels will dilate and blood flow will return to the body tissues, causing the internal temperature rise again.
The benefits of ice baths
Ice baths are praised for their various physical and mental health benefits, but are any of these backed up by science?
Historically, the science behind the effects of ice baths has been “pretty mixed,” said King. Some studies have even suggested that there is a psychological or placebo effect at play. However, there is some research suggesting the potential benefits.
Ice baths for exercise recovery
Many athletes plunge into tubs of icy water after intense training or competitions to ease muscle soreness, relieve swelling and improve recovery, said King. The evidence to support these claims has been debated, but a systematic review published in the journal of Sports Medicine in January 2022 suggests it works, King noted.
“It showed that cold water immersion was an effective recovery tool after high intensity exercise, specifically HIIT exercises,” said King. In the study, people who used ice baths after high intensity exercise reported feeling better, increased muscular power and improved soreness, he added.
Researchers also observed positive outcomes for creatine kinase, an enzyme that is released into the bloodstream when muscle cells are damaged after strenuous exercise.
There is research showing that ice baths can provide some benefit for people who do high-intensity exercise, King said, but there are mental and functional reasons why people do cold water immersion as well, he added.
Ice baths to reduce pain and inflammation
Ice baths may look painful, but many swear by them for just the opposite: pain relief. “Ice baths can numb pain receptors and bring down inflammation, so you can almost think of it as like a drug-free anesthetic,” King said.
Patients who have inflammatory conditions such as rheumatoid arthritis may find that cold water immersion helps reduce swelling or discomfort from flare-ups, he added.
Some may find that the shock of the cold water, followed by the warmth and relief of getting out, simply feels good.
Ice baths to prevent overheating
Not surprisingly, ice baths can cool your body down very fast. In some cases, this can be lifesaving.
“Historically, we’ve used [ice baths] in medicine to treat things like heat stroke,” said King, adding that it’s common to have tubs filled with ice on the sidelines of marathons. “We’ll get a lot of runners … and their core body temperature is 105, 106, 107 … and you need to bring down their core temperature very quickly,” King said.
It’s important to note that while ice baths are used to treat heat stroke, “we don’t rely on an ice bath to just reduce a fever from an illness,” said King. “When you have a fever, the most important thing to do is to figure out where the fever is coming from, it could be an infection or another life-threatening condition,” said King, adding that you should see a healthcare provider.
Ice baths to improve focus and mood
The mental health effects of ice baths are less studied and understood, but there are plenty of anecdotal reports about the about the benefits for the mind — from improving clarity to reducing anxiety and depression.
King said he often hears from patients that ice baths help with focus and mindfulness. “People sometimes do this as almost a post-workout meditation, so it helps them kind of focus on recovery and slow their heart rate,” King said.
In the short-term, cold plunges may increase levels of dopamine and endorphins, which can contribute to a feeling of euphoria right after, but this is likely short-lasting, TODAY.com previously reported.
Ice baths for relaxation and sleep
Cold water immersion may help you feel more relaxed after a tough workout, King said. “Some people note that it helps them actually sleep better, so after getting really hot, really sweaty, and doing (an ice bath) they just feel rested,” he added.
Overall, there is a lack of robust scientific evidence to support many of the claims about the health benefits of ice baths. More well-designed studies, such as randomized controlled trials, are needed.
How to take an ice bath at home
In order to take an ice bath at home, you will need a bathtub or an immersion tub, water, ice and a thermometer. “Before you start, make sure whatever (tub) you’re using, you can safely get in and out of it,” said King.
First, fill the tub with cold water (about 60 degrees Fahrenheit) and have your containers or bags of ice ready to go nearby. Next, get in the tub and then slowly add the ice, making sure you can tolerate it, said King. You can start by soaking for about five minutes but should not go any longer than 10 minutes and the water should not get any colder than 53 degrees Fahrenheit or 11.6 degrees Celsius, he added.
If the water is too cold, this increases the risk of causing damage to the skin or tissues, King added. This is why using a thermometer and adding the ice after you get in is so important.
If it's your first time, King recommends starting out with water that is 68 degrees Fahrenheit or 20 degrees Celsius and only staying in five minutes.
Another option for beginners is to try a cold shower or ending your normal shower with a blast of cold water before taking the plunge. “If you don’t like that and your body doesn’t like that, cold water immersion and ice baths might not be for you,” King said.
Ice baths can be used as needed after intense workouts or once or twice a week if you are training regularly, King noted. One thing to keep in mind is that for athletes who do this more frequently, this is part of their job, King said, and they have a whole team helping them.
Are there risks to taking ice baths?
While, ice baths are generally considered safe, they are not recommended for everyone. “First and foremost, there’s medical conditions where you should check with your doctor beforehand because ice baths can have negative and potentially dangerous effects,” said King, adding that this has to do with the way the cold water constricts the blood vessels.
These conditions include heart disease, high blood pressure, diabetes, peripheral neuropathy, poor circulation, venous stasis and cold agglutinin disease, King said.
Even if you don't have any of those pre-existing conditions, it's always a good idea to check with your doctor beforehand if you have any concerns about ice baths. King cautioned against children using ice baths, especially young children.
People should also make sure that they are not using ice baths to numb the pain from an underlying injury, King said. “If you actually had a fracture, or an injured ligament or tendon ... and you’re using this to push through the pain, that’s a big no-no," said King, adding that you'd need to see a sports medicine physician to diagnose the problem.