There are many ice bath benefits that have been discovered through anecdotal and scientific evidence. Ice baths can help improve circulation, reduce inflammation, and speed up the recovery process after a strenuous workout. Many professional athletes have been using ice baths for years to help them recover from their grueling training schedules.
If you’re looking to improve your athletic performance or want to use ice bathing as a workout recovery, or to improve your overall health and wellbeing, then taking an ice bath may be a good option for you. Here are a few tips to get the most out of your experience:
Ice baths may be beneficial to your central nervous system. Cold water immersion may help calm your central nervous system by strengthening your vagus nerve – a major nerve associated with the parasympathetic nervous system. An enhanced vagus nerve function benefits digestion, cognition, mood, and anxiety reduction.
When you first jump into the ice bath, your entire body will go into shock. Your blood vessels constrict, and your heart rate will rise. This is all part of the body’s natural fight-or-flight response. However, once your body starts to acclimate to the cold, however, you will start to feel your muscles relax.
Here are the other ice bath benefits:
Cold water immersion can help reduce inflammation and swelling, which can speed up the healing process.
Many professional athletes have been taking cold showers or ice baths after an intense workout. The cool temperature of the water helps to reduce inflammation and helps in muscle recovery. Ice baths may also help in delayed muscle soreness after an intense exercise. It can boost your immune system by increasing circulation and white blood cell count.
One of the most common ice bath benefits is that it can have a positive impact on your immune system. Taking a cold water immersion may lead to a significant increase in the number of white blood cells (the cells responsible for fighting infection) immediately after exposure to the cold water.
A study has also shown that taking a cold shower may help reduce the risk of developing an upper respiratory tract infection.
One of the most common ice bath benefits is helping to increase your metabolism. When you expose your body to ice cold water, it causes your body to work harder to maintain its internal temperature. This increased metabolic activity can help you burn more calories and lose weight over time.
Physical Ice Bath Benefits: Reduces Pain
Cold therapy has been shown to help relieve pain associated with exercise-induced muscle damage. Hence, taking ice baths can be effective in reducing both acute and chronic inflammation. Cold exposure is thought to work by constricting blood vessels and decreasing metabolism, which reduces the amount of inflammation-causing substances in the body.
According to one research study, athletes who immerse themselves in cold water for ten minutes after evening exercise report a reduction in core body temperature, fewer overnight arousals, and a higher percentage of deep sleep during the first three hours of sleep.
One of the most surprising ice bath benefits is that it can actually help you burn fat. When your body temperature drops, your body has to work harder to warm itself back up. This process requires energy, which means that your body will start to burn stored fat for fuel.
Ice bath benefits include improving mental health by reducing anxiety and depression. Cold water can also help improve your focus and increase your pain tolerance.
If you’re looking for a way to improve your mental health, an ice bath may be a good option for you. Just make sure you talk to your doctor before you try it.
Studies have shown that taking a cold water immersion can help as a short-term treatment for anxiety disorders. A daily dose of two to three minutes of cold water exposure may alter the way the body reacts to anxiety triggers.
The symptoms of depression, such as headaches, may be alleviated with the use of cold therapy treatment. Cold treatment has been used to cure migraines as far back as 150 years ago. A research reveals that cold water treatment is effective in lowering incapacitating headaches.
Cold water immersion may help decrease stress and its effects because cold temperatures influence the body by reducing cortisol levels. The fight-or-flight reaction relies heavily on this hormone, but you don’t want it present while you’re relaxing. When cortisol is low, it allows the body to focus on rebuilding and repair. Hence, helping you to relax and relieve stress.
As anxiety is reduced, thoughts become more controlled, allowing for better attention and focus, which in turn improves cognitive and productivity.
A 2016 research study found that participants who took cold showers for a period of three months reported greater levels of energy than participants in the control group.
A rush of blood to the brain occurs when you are exposed to cold water, causing your noradrenaline levels to soar. As a result, you’ll feel more alert and focused, giving the feeling of increased energy levels.
There is a lot of research to support the claim that ice baths can be beneficial for athletes. Other studies have shown that ice baths may be a useful recovery technique, but not more so than more active recovery choices like mild jogging or the use of tools like compression boots.
There are also mixed results about the effectiveness of ice baths in the healing of muscles. Muscle soreness and inflammatory indicators have dropped significantly in some trials, but not in others. Some studies have found gains in performance, while others haven’t proven any.
Many athletes use ice baths as a way to recover from strenuous workouts. However, people with these conditions should seek medical advice before taking ice baths:
- Uncontrolled high blood pressure
- History of frostbite
- Pregnant women
- Recent surgery or open wounds
- Heart conditions and circulatory issues
- Raynaud’s disease
It is recommended to speak to a doctor for tailored advice to make sure that ice baths will be safe for you, depending on your individual circumstances.
If taking an ice bath becomes painful, get out immediately. Otherwise, you can spend about 3-15 minutes in the tub, depending on the temperature of the water and your body’s previous level of acclimation, before getting out and warming up slowly.
You may feel dizzy or lightheaded when you first get out of the tub, so be careful. Drink plenty of fluids and eat a healthy meal to help your body recover.
Ice baths should last between 3 and 15 minutes at the most. This increases the cryotherapy effects of cold water immersion without causing undue stress or placing tissues at danger of frostbite or the body at risk of hypothermia.
The duration of your ice bath depends on how cold the water is. Generally, you want the water to be between 50 and 60 degrees Fahrenheit. You should also add enough ice so that the water level is above your waist. You should start with a shorter duration (three to five minutes) and work your way up to longer durations (ten to fifteen minutes) over time. Any longer than that and you risk causing tissue damage.
Make sure to warm up properly afterward. A hot shower or a warm cup of tea can help your body adjust back to its normal temperature.
Whether you’re an athlete looking to improve your recovery time or someone who just wants to find a new way to improve your general health and wellbeing, giving ice baths a shot may be worth your while. Just remember to start slowly and increase the duration of your baths over time. And, as always, consult with your doctor before trying anything new.