The Truth About Ice Baths: Are They Worth the Fuss?

Anyway, I haven't had the guts to try it myself yet. Luckily, one of my close friends gave it a go and spilled all the details to me. Here's what she found out...

"It's like a brisk cold shower on a freezing winter day after spending hours in a warm room, but definitely harsher."

Health Considerations and Who Should Avoid Ice Baths

So, before my friend took the plunge into snow baths with a specialist, she had to go through some health questions. They wanted to make sure the ice bath wouldn't mess with her health. They asked if she had stuff like high blood pressure, diabetes, or any other health issues. This made her think about checking with her doctor, just to be safe. As it turns out, there are certain people who should steer clear of ice baths because they could be risky for them:

• Diabetics

• Individuals with high blood pressure

• Heart patients

• Those with poor circulation

• Neurological disorders

• Irregular heartbeat sufferers

• Raynaud's syndrome patients

Therefore, it's always advisable to consult with your own doctor first to ensure that taking ice baths won't endanger your health.

Guidelines for Safely Taking an Ice Bath

This part of the experience was thoroughly researched before my friend made her decision to try ice baths, and it's indeed what she found upon her visit. The process isn't random but follows specific rules, including:

1. It's not mandatory for your first experience to be at an extremely low temperature. Most ice bath specialists confirm that starting at 20 degrees Celsius is possible before gradually moving to lower temperatures.

2. There's no fixed duration for staying in the ice bath. Initially, you might stay for just 30 seconds, gradually increasing to between 2 and 10 minutes. My friend could only stay for 3 minutes, which was acceptable.

3. Proper breathing techniques must be followed, as they play a pivotal role in how long you can stay in the ice bath.

Things to Avoid with Ice Baths

The specialist informed my friend about several precautions to always keep in mind:

1. Avoid warming up quickly after finishing the ice bath. Instead, it's preferable to perform simple and light movements such as walking or stretching exercises.

2. Avoid sudden large changes in water temperature. It's unsafe to drastically change the water temperature; instead, it's better to gradually decrease it.

3. Avoid staying at a temperature that is too comfortable, as discomfort is part of the goal, or staying at a painful temperature.

These are crucial guidelines to ensure a safe and beneficial ice bath experience.

What to Do Immediately After Exiting the Ice Baths?

My friend told me there weren't many preparations before getting into the ice bath, but afterward, there were some things she needed to do:

1- Gradually exit the ice bath, even if your body is shivering.

2- Completely dry off her body after exiting and wear suitable clothing to help her body regain its normal temperature.

3- Perform very light warm-up exercises.

4- Have a light, healthy snack after exiting because the experience can be a bit exhausting, especially the first few times.

What Are the Benefits of Ice Baths?

Ice baths have several benefits agreed upon by most experts, although their results may sometimes take time to manifest. Among these benefits are:

1- Metabolism Boost

Exposure to cold activates brown fat tissue, which generates energy that subsequently converts into warmth, a process known as thermogenesis. While further research is warranted, one of the secondary outcomes of this process could potentially be improved metabolism, as the body works extra to regulate its temperature.

2- Muscle Pain Relief

Cold exposure constricts blood vessels and reduces blood flow, which helps reduce inflammation in the body. Several studies have shown that ice baths can in some cases prevent injuries and aid athletes in recovery when performed shortly after strenuous exercise.

3- Skin Soothing

Cold water constricts the small arteries and veins within the skin, which may help soothe inflamed skin and itching, similar to methods used to soothe swelling or even reduce eye puffiness.

4- Improving Sleep

Over the years, experiments have shown that cold therapy (cryotherapy) has a positive impact on sleep. Ice baths fall under the category of cold therapy and thus could have a positive effect on sleep.

5- Stress Reduction

In a study published in 2023, participants in ice baths reported increased alertness, attention, and less sadness and irritability after immersing themselves in cold water at 20 degrees Celsius for five minutes. It was also found that cold stimulation activates the vagus nerve, which helps regulate the nervous system during times of stress. Therefore, specialists suggest that consistent ice baths can improve your response to stress over time.

Finally, What Are The side effects of Ice Baths?

Like everything else, ice baths have their pros and cons, and here are some of the main drawbacks or side effects:

1- Respiratory and Heart System Failure

If ice baths are done without awareness or attention to detail, or if performed by someone inexperienced, the body temperature can drop below normal levels, leading to signs of confusion, alertness problems, and more severe stages like respiratory and heart system failure.

2- Impact on Muscle Growth

In a study published in 2015, researchers confirmed that individuals who used ice baths for recovery showed a significantly negative impact on muscle growth compared to those who recovered over a longer period without ice baths.

3- Increased Risk of Heart Attacks and Strokes

Sometimes, exposure of the body to extreme cold can lead to what's known as cold shock, resulting in increased blood pressure, heart rate, and breathing rate, potentially putting stress on the heart—especially if you already have a risk of cardiovascular diseases.

Now that you know everything about ice baths, are you ready to give them a try?