Why you need an ice bath!

Everywhere we look now it seems as though everyone is now jumping in for the cold plunge and it’s easy to see why. Not too long ago, having an ice bath seemed to be something reserved for elite athlete’s muscle recovery, but there are far more researched backed health benefits to this cold water experience that all of us can enjoy. Before we get into the science, what exactly is a cold plunge? It’s a tub of water that is around 9-15 degrees (sometimes cooler) with people usually submerged to their shoulders for at least a few minutes to start, then gradually increase from there.

My Experience with ice baths:

I had my first ice bath experience four years ago as part of my training regime to swim across the English Channel and I haven’t looked back. The benefits from the cold plunge are addictive!

Below is a list of benefits I found from a regular ice bath:

·       Help muscle recovery after a workout

·       Any feeling of tiredness is gone after an ice bath – I think it’s great if you slept badly the night before. The ice bath will give you a zing of energy to take you through the day.

·       Not as sensitive to cooler temperatures

·       Build mental discipline and alertness

·       Discipline increases every time you reach a new goal time within the ice bath

·       Improved skin and hair

·       Much happier mood

Getting started: 

If jumping into an ice bath doesn’t sound like something you’re into right now, or you don’t have access to a cold plunge, then start with a cold shower. Have your normal temperature while washing your hair and before you get out, turn the shower to as cold as it can go and stand under if for 30 seconds. After a few 30 second cold showers, keep increasing until you’re standing in there for a few minutes. Do this all year around, summer right through to winter. You will feel amazing after!

I read the WIM Hoff Method before I started for some techniques on how to stay for long periods submerged in the icy water.  WIM Hoff has undertaken numerous studies around the benefits of the cold plunge. Most recently, in 2023 a six-week study showed how the cold positively impacts brain markers that have been associated with stress resistance, mood and anxiety. The cold water sparks mood-improving neurotransmitters, which then makes you feel happy.

Science backed results to Ice Baths:

Improve Muscle Recovery:

The obvious benefit to an ice bath is muscle recovery. This method has been used for decades to reduce muscle soreness and inflammation in the muscles and speed up the recovery process. Research shows, the cold temperature causes blood vessels to constrict, which in turn reduces blood flow to the muscles. The results further showed that cold water immersion also reduces heart rate. The recovery process begins once you get out of the cold water as your blood vessels dilate which triggers an increased blood flow to the muscle tissue.

Immunity:

While researching the science behind ice baths, I came across a really interesting study around the impact the cold has on immunity. The study consisted of 3,018 participants between 18 and 65. Each person was required to have a daily cold shower for three months to test the level of sick days and overall quality of life. The study showed that participants who completed 90-days had a 29% reduction in sickness absence compared to the control group, showing a strengthening immune system.

Build Mental Fitness and Resilience:

One aspect I really love about an ice bath is the increase in mental fitness. Exposing your body to extreme temperatures – either hot or cold, makes your body more resilient and mentally disciplined by withstanding the urge to jump out. The initial shock of the temperature exposure allows your body to adapt and become stronger each time you put your body through the stress.

In addition to building mental fitness, the cold water makes you feel happier after you’ve done it. Besides the fact it feels amazing to achieve the time limit you set yourself, a study in 2004 looked at the effects of regular swimming throughout winter on the mood of swimmers. The results showed that after four months of consistent cold water swimming, the participants felt more energetic, active and brisk.

Improved Skin and Hair:

I really saw the improvement to my skin when I was doing cold water training in the ocean. I don’t think my skin has ever looked fresher or clearer. The cold would also reduce puffiness and redness from my skin. I wasn’t just imagining my skin results as Wellness expert Dr. Jacqueline Schaffer, MD, says that cold water tightens and constricts the blood flow which gives your skin a healthier glow!

How does cold water improve the hair? An article published in 2023 says cold water stimulates hair follicles which increases hair thickness and length, plus makes hair appear shinier and healthier. Cold water can also help seal hair cuticles, the protective layers that cover hair shafts. When these cuticles are open, hair becomes more vulnerable to damage like heat styling.

Helps weight loss:

Ice baths can also assist in weight loss by speeding up the metabolism through shivering in the body. Your body will use energy to heat up internally and work more efficiently. A study conducted in 2000 found that cold-water immersion at 14℃ increased metabolism by 350%.

I strongly suggest giving an ice bath a go! Once you get over that first cold shock, you’ll soon see the benefits I’ve listed above. Make sure you stay consistent after your first cold plunge; your body will thank you for it. Enjoy!

Getting in is always the hardest...

References:

·       Geert A Buijze, Inger N Sierevelt, Bas C J M van der Heijden, Marcel G Dijkgraaf, Monique H W Frings-Dresen, 2016, “The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial” https://doaj.org/article/4c0517724c1747f69283a44cc6c53e40

·       Kayla Mccann, 2023, “The Surprising Effect Of Cold Water On Hair Growth Revealed” cited in https://shunhair.com/article/can-cold-water-make-hair-grow

·       Otto Muzik a b, Timothy Mann c, John Kopchick c, Asadur Chowdury c, Mario Yacou c, Jamie Vadgama c, Daniel Bonello c, Vaibhav A. Diwadkar,  2024, “The impact of a focused behavioral intervention on brain cannabinoid signaling and interoceptive function: Implications for mood and anxiety” –cited at: https://www.sciencedirect.com/science/article/pii/S294983412300034X

·       Pirkko Huttunen, Leena Kokko & Virpi Ylijukuri, 2004, “WINTER SWIMMING IMPROVES GENERAL WELL-BEING”,  cited in International Journal of Circumpolar Health

·       P. Šrámek, M. Šimečková, L. Janský, J. Šavlíková & S. Vybíral, 2000, “Human physiological responses to immersion into water of different temperatures” cited at  https://link.springer.com/article/10.1007/s004210050065

·       Sara Lindberg, 2023, “Cold Showers vs. Hot Showers: Which One Is Better?” cited at https://www.healthline.com/health/cold-shower-vs-hot-shower

·       Simon S. Yeung, PhD, Kin Hung Ting, PhD, Maurice Hon, MSc, Natalie Y. Fung, BSc, Manfi M. Choi, BSc, Juno C. Cheng, BSc, and Ella W. Yeung, PhD, 2016, “Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706272/