The Rise of Ice Baths: Benefits, Risks, and Safety Tips

Ice baths have gained significant popularity in recent years, becoming a common element in wellness routines and sports recovery. These cold water immersions, often offered in specialized studios or set up at home, involve immersing the body in water cooled to temperatures between 3°C and 15°C. While they are celebrated for their potential to reduce muscle soreness and improve mental well-being, the scientific evidence supporting these benefits remains limited and, in some cases, questionable.

Historically, the concept of cold water therapy dates back to Roman times, where frigidarium rooms featured cold plunge pools. Athletes have long used cold water immersion for recovery, but only recently has it expanded into mainstream wellness trends and social media influence. Influencers frequently promote ice plunges as methods to boost mental health, serotonin, testosterone, and metabolic health. However, the actual scientific backing for these claims is weak, with studies showing modest and short-lived effects on muscle soreness and mood.

Using ice baths involves submerging in cold water, sometimes with added ice blocks at home, or in commercial settings that often do not supervise or monitor participants closely. Despite their popularity, ice baths pose considerable health risks. Exposure to cold water below 15°C triggers a 'cold shock' response characterized by rapid breathing, gasping, increased heart rate, and elevated blood pressure. Prolonged immersion can lead to hypothermia, a dangerous drop in core body temperature, which can cause confusion, fainting, or more severe health complications.

Additionally, cold shock can precipitate heart attacks or strokes, particularly in individuals with underlying health conditions. Even experienced swimmers have shown difficulty when immersed in extremely cold water for just a few minutes. After leaving the water, core temperatures may continue to fall, compounded by the phenomenon known as "afterdrop," increasing the risk of collapse.

Cold water therapy also poses long-term risks such as nerve and blood vessel damage, known as non-freezing cold injury. Symptoms include numbness, pain, and heightened sensitivity to cold, which can persist for years.

For those considering ice baths, safety is paramount. It is advised to consult a healthcare professional beforehand, especially if there's a history of heart, stroke, or respiratory issues. Starting gradually with warm-to-cold showers, never going alone, limiting sessions to 3-5 minutes, and recognizing signs of hypothermia are critical safety precautions. Awareness of symptoms like numbness, confusion, and shivering can prevent serious health incidents.

In summary, while ice baths are trending and may offer some benefits, they are not risk-free. Proper caution and guidance are essential to avoid serious health consequences associated with cold water immersion.

Source: https://medicalxpress.com/news/2025-07-ice-booming-popularity-health.html