Brrrr! There’s Some Benefit to That Ice Bath

By Dylan Roche

If the idea of slipping into a cold bath after an intense workout in the summer heat sounds refreshing, there’s some good news you need to hear—an ice bath is great for exercise recovery and research shows it can reduce soreness and inflammation caused by an intense workout. That means you’re not only cooling off but also priming your body to return to training sooner rather than later.

Also known as cold water immersion, ice baths as a practice are pretty much exactly what they sound like: You slip into a bath chilled with ice and keep yourself in the cold for a few minutes to reap the benefits. Temperature and duration will vary depending on your comfort level (see “How to Take an Ice Bath”), but even a few minutes in mildly cold water can still offer benefits like reduced muscle soreness, boosted immune function, and even an improved metabolism.

Studies have shown that because the coldness constricts your blood vessels, this will slow down your blood flow but increase your heart rate, ultimately improving your circulation and getting much-needed oxygen to your cells while your body is trying to recover—hence, faster recovery time.

However, even though research supports the idea of ice baths, there’s still no conclusive agreement among health experts about how long you should stay in an ice bath, how cold it should be, and what risks or side effects you could face. Plus, ice baths can be uncomfortable for those who aren’t acclimated to the cold water. As with any other kind of therapy, you should check with your doctor before starting.

How To Take An Ice Bath

Interested in trying out an ice bath to see what the hype is about? Although how you do an ice bath mostly will be a matter of preference (do you want it very cold, or just a little bit cold?), here are a few guidelines to get you started—feel free to adjust as you wish or per your doctor’s direction:

1. Start by filling your bathtub with cold water and add ice. Check the temperature to ensure it is between 50 and 59 Fahrenheit. Water that is too cold could pose hypothermia or other health risks.

2. Enter the water feet first and slowly lower yourself in, completely submerging yourself up to your shoulders. Avoid putting your head or neck under.

3. Relax in the water for approximately 10 minutes, but do not exceed 15 minutes, as too much time can lead to prolonged vasoconstriction or other negative side effects.

4. Step out of the bath and dry off. Put on warm clothes to return your body to normal temperature. If it helps, you can take a hot shower or drink a hot beverage to warm yourself up.

5. Listen to your body. Although ice baths can be uncomfortable while you’re acclimating, they should never be painful. It’s okay to get out of the bath early or to let the water be slightly warmer. Always consult with your doctor, especially if you have a medical condition such as heart disease or high blood pressure.