5 Things That Happen When You Take an Ice Bath

Ice baths, once a niche practice popularised by Wim Hof, have now surged into the mainstream, with everyone from fitness enthusiasts to casual internet browsers diving in. But what exactly are the perks of subjecting yourself to icy waters?

Temperature Regulation

While it may seem counterintuitive, plunging into an ice bath can actually rev up your body. Calum Sharma, head of exercise science at The Body Lab in London, explains that cold exposure prompts your body to heat up. Over time, regular cold exposure helps your body become more efficient at regulating temperature, enhancing your overall resilience.

Reduced DOMS

Dive into cold waters, and your blood vessels constrict, redirecting blood flow to deeper tissues and organs. This process oxygenates and enriches the blood, which, upon emerging from the chilly depths, rushes to your muscles, speeding up recovery by reducing markers of muscle damage and inflammation. Translation: ice baths can be a quick fix for that pesky delayed onset muscle soreness (DOMS).

Improved Performance & Focus

Timing is key here. If you're aiming for strength and muscle growth, consider skipping the post-workout ice bath, as it might interfere with muscle-building. Instead, opt for a pre-workout dip. Research suggests that a brief pre-cooling session at around 10°C can amp up your performance and sharpen your focus and energy.

Weight Loss Benefits

Ice baths won't magically melt away fat, but they can aid in weight loss by promoting the conversion of white fat into metabolically active brown fat, which actually burns energy. Sharma recommends starting with a short cold shower and gradually working your way up to an ice bath. Beginners should stick to temperatures between 12°C to 15°C, while more experienced cold bathers can brave single-digit temperatures. Aim for 10 to 15 minutes per week, split across a few sessions.

Better Mood & Mental Health

In an age where mental well-being is increasingly in the spotlight, the benefits of cold exposure extend to the mind. Cold shock proteins, stimulated by cold exposure, play a role in regenerating synapses in the brain. Additionally, the adrenaline rush triggered by the sympathetic nervous system during cold exposure, along with increased serotonin and dopamine levels, can help alleviate symptoms of depression over time.

Whether you're seeking physical recovery, mental rejuvenation, or a performance boost, taking the plunge into an ice bath might just be the chilly solution you've been looking for.