Ice baths involve quick dips in cold water filled with ice cubes for therapeutic purposes. They’re often used to aid recovery and reduce inflammation. The water temperature is typically around 53°F (11.6°C), but beginners may start at around 68°F (20°C).
What is an ice bath?
Ice bath is what you call a cold therapy or cold water immersion. It’s the practice of taking an ice bath after any physical activity. Unlike the relaxing baths you take for hygienic purposes, ice baths are very cold, and quick dips in ice cubes have therapeutic benefits. The temperature should not exceed 53°F (11.6°C).
Ice bath benefits
Ice baths bring relief to aching muscles as long as you don’t have any underlying conditions. A study in 2021 showed that ice baths promote post-sport recovery. Below is the elaborate list of cold water immersion benefits:
- Reduces swelling
Cold water can help decrease inflammation by constricting blood vessels and reducing swelling. But it’s also important to take note that some individuals might find heat more effective for reducing inflammation.
Finding what works best for your body is key. If you have any concerns or specific medical conditions, consulting a healthcare professional is recommended.
- Reduces muscle ache
Ice baths can offer relief to sore muscles and provide various physical, mental, and functional benefits through cold therapy.
- Lowers your core body temperature
Taking a dip in cold water after a workout can rapidly reduce your core body temperature, providing quick relief. It’s also important to exercise with caution since staying in an ice bath for too long can lead to excessive lowering of your core body temperature.
Who shouldn’t take ice baths?
Ice baths may not be suitable for individuals with certain medical conditions such as:
- Cardiovascular issues
- Raynaud’s disease
- Cold allergies
- Compromised immune system
It’s always best to consult your doctor before attempting an ice bath, especially if you have any health concerns.
Hi! My name is Kimmy B, I am the co-host of the We’reHard podcast. I have a passion for fitness, nutrition and a healthy lifestyle. I’ve always loved working out and staying active but recently found my groove in the fitness industry.