Who in their right mind would plunge themselves into an ice bath – otherwise known as cold water therapy? Even the name doesn’t suggest much luxury and comfort. Ice bath. But as it turns out, this new wave of self-care is something to take note of. So much so, that they say ice baths are pretty much the answer to more than a handful of health hurdles. So perhaps this is a trend that’s here to stay. Here’s what we know:
What is an ice bath?
As the name suggests, the ice bath is a cold (very cold) bath that people submerge themselves in for a very short period of time. We’re talking from anywhere between 2 and 15 minutes (I know, imagine?). The water is between 10°C and 15°C, and typically you’ll use a bath or a tub to immerse yourself. If you don’t have one of those handy (that’s a no for most of us) an extended dunk in the cold ocean will suffice.
What benefits do ice baths have?
People participate in the ice bath phenomenon for a variety of health reasons. On a higher level, it helps to relieve muscle soreness and inflammation post-workout, and on a more granular level, it changes the way your blood flows through the body, forcing your blood vessels to constrict and then dilate upon getting out.
There’s also the mental aspect of the plunge. It’s no small feat to bask in thermal water, and the elation and clarity rumored to follow once you’re out is I-want-to-bottle-that-feeling good. Interest is growing palpably by now…
Some evidence suggests that ice baths can activate the immune system, too, helping it fight against illnesses. A 1996 study showed that long-term exposure to cold water can lead to small, but significant increases in immune system stimulation due to the elevated metabolic rate caused by shivering. However, the long-term immune system benefits were ultimately minimal.
What are the benefits of ice baths after exercise?
One of the most significant advantages of ice baths is the reduction of muscle soreness. The cold temperature constricts blood vessels and decreases the inflammatory response, which can alleviate post-workout aches and pains.
For a long time, high-performance athletes have opted for ice baths to expedite the recovery process. This is because cold-water immersion helps flush out waste products like lactic acid from the muscles, promoting faster healing and allowing you to get back to training sooner.
Which ice baths near me?
Let’s all be frank here; ice baths aren’t a dime a dozen. And we’re likely not setting up a frigid paddling pool in our living room any time soon. So, when you’re looking for your nearest ice bath, look for local saunas, remedial massage businesses, and calm bars. If you’re so inclined to set one up, there’s an influx of businesses who deliver them for you, and you can even purchase inflated versions online.
Are there any risks to ice baths?
If you’re understandably chomping at the bit to get on in, just take note of a few things beforehand. Begin with shorter sessions, invest in a reliable water thermometer so you know what you’re jumping into, hydrate and refuel with a health snack after you get out, warm back up with layers pronto and if you’re feeling any discomfort, listen to your body and seek medical attention if you notice anything amiss.
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