If you’ve seen runners sitting in tubs filled with ice, you might have wondered why on earth anyone would want to suffer the initial, and consequent, if I’m being honest… shock of an ice bath? I mean are they really worth the discomfort?
Well, ice baths, also known as cold water immersion, have gained popularity among athletes who swear by their recovery benefits – I have to say, after doing them myself on and off over the years, I do really notice the difference in post-race recovery. While research is still ongoing, there’s plenty of enthusiasm and a good amount of evidence behind the practice.
They’re very popular in certain Nordic countries such as Sweden, where they even have purpose-built cold bath houses to facilitate cold plunging and winter swimming in cold water.
What Exactly is an Ice Bath?
An ice bath involves immersing your body in cold water—typically up to your chest or neck. But don’t worry; you don’t need to turn your bathtub into a glacier – and there are products out there that allow you to keep your cold water therapy separate from your family bathroom.
Most aim for water temperatures around 50 to 55 degrees Fahrenheit (10 to 13 degrees Celsius). That’s cold enough to give you a shock, but not so cold that you’re risking frostbite or cardiac arrest.
5 Key Benefits of Ice Baths
1. Reduces Muscle Soreness and Inflammation
Ice baths are a popular recovery tool because they help reduce muscle soreness after a hard workout. The cold causes blood vessels to constrict, which can flush out waste products like lactic acid that accumulate in muscles.
This process helps relieve delayed onset muscle soreness (DOMS), which can set in a day or two after intense exercise – if you know.. YOU KNOW! A study by Bleakley et al. supports the idea that cold-water immersion can help soothe aching muscles by reducing inflammation and swelling.
If you’ve ever iced a running injury such as a sprained ankle or a heel suffering from Achilles tendinitis, and found that restricting blood flow to the area (which is what happens when you immerse that sore limb in a cold bath or bucket of ice water) alleviated some of the pain.
2. Boosts Central Nervous System Alertness
Taking an ice bath can also kickstart your central nervous system, giving you an invigorating jolt that wakes you up faster than a cup of coffee, albeit not as enjoyable – haha. The intense cold, shocks your body into a heightened state of alertness, leaving you feeling refreshed and focused. If you need a pick-me-up in the morning, a quick cold plunge might do the trick better than caffeine.
3. Enhances Metabolism and Fat Burning
There’s some evidence suggesting that ice baths might help boost metabolism and support fat burning. A study in the International Journal of Circumpolar Health indicates that cold water immersion could transform body fat, improve insulin sensitivity, and potentially protect against metabolic conditions like obesity and diabetes.
While the research is still developing, these findings suggest that a dip in cold water could have broader health benefits beyond muscle recovery.
4. Improves Breathing and Mindfulness
The shock of cold water forces you to focus on your breathing, which can be incredibly beneficial for developing better breath control. This is one of the cornerstones of the Wim Hof Method, which combines breathwork with cold exposure to help manage stress and increase physical resilience.
Better breathing techniques can enhance your running performance by improving oxygen flow and reducing side stitches, and also help you stay calm and focused during everyday challenges.
5. Offers Potential Mental Health Benefits
Immersing yourself in cold water might help clear your mind and elevate your mood. Many people find that the intense focus required to withstand the cold creates a meditative state, promoting mental clarity and reducing stress.
Although most evidence here is anecdotal, many athletes report feeling calmer and more focused after an ice bath, which could translate to better performance in both training and competition. Improved sleep after cold exposure might also enhance both physical recovery and mental well-being.
How to Take an Ice Bath at Home
If you’re ready to give it a try, you don’t need an expensive setup. You can fill your bathtub with cold water, add some ice cubes, and ease in slowly. But as with most things in life, you’ll reap the full scope of benefits by practicing cold plunges with proper gear, and personally I prefer to seperate my recover routines from the family bathroom.
It’s also worth noting that dedicated ice baths like the ones listed below, have functionality to keep the water cold, reducing (or in some cases eliminating) the need to refill it with water and ice each day.
Cold plunging can be as expensive or cheap as you want to make it – if you’re serious about your recovery game, then consider something like this purpose-designed ice bath, the Cold Plunge.
If you decide to buy a ‘Cold Plunge’ ice bath, you can get $150 off using our exclusive code: TRAILANDKALE.
Alternatively, check out the less expensive (and space saving) but also very effective Ice Barrel. Here’s my Ice Barrel review, to learn more about it.
Timing, Duration, and Frequency of Ice Baths
To maximize the benefits, aim to take an ice bath soon after your workout. Start with 10 to 15 minutes of immersion, but listen to your body—if it feels too intense, it’s okay to cut it short. Most people find that a few ice baths per week are sufficient, especially if they’re training intensively.
What to Do After Your Ice Bath
When you get out, have a warm towel and comfortable clothes ready. It’s important to warm up gradually to avoid shocking your body further. You can then go about your day, feeling recovered and focused.
Are Ice Baths Right for You?
If you’re looking for a simple way to reduce muscle soreness and speed up recovery, ice baths could be a great tool but they’re not for everyone. The cold might limit some muscle-building benefits, so weigh the pros and cons based on your personal goals.
For elite athletes, ice baths may be essential for quick recovery, while for the rest of us, they’re one of many options in the recovery toolbox. For example, If you get back pain when running, an ice bath could potentially really help.
They can be especially beneficial if you’re in a tough training cycle on your training plan, in the lead-up to a big event, such as training for a marathon or 50k race, for example.
However, there are other ways to recover after a tough workout that don’t involve submersion in cold water, so I recommend reading that post too.
Sources researched while writing this article
Here are the sources for some of the information in this story:
- Bleakley et al. Study on Cold-Water Immersion and Muscle Soreness: This study discusses the effects of cold-water immersion on reducing delayed onset muscle soreness (DOMS). Link to study on Cochrane Library
- 2022 Study in the International Journal of Circumpolar Health: This study explores the potential metabolic benefits of ice baths, such as fat reduction and improved insulin sensitivity. Link to study on International Journal of Circumpolar Health at Taylor & Francis Online
