Do ice baths have any health benefits?
'Ice baths' are often introduced on social media as a healthy bathing habit. They are generally advertised as having the effect of reducing muscle pain and promoting recovery after exercise, but Hunter Bennett, a lecturer in exercise science at the University of South Australia, explains the truth of the matter.
Ice baths are popular for exercise recovery and general wellness. But what does the science say?
What Bennett was referring to this time was 'ice baths,' which literally mean putting ice in a bathtub. In Japan, 'cold water baths' and 'cold baths' are widely known, and soaking in cold water is a common practice, but putting ice in water to cool it down is not something you often see.
Ice baths have been popular mainly among professional athletes, but in recent years they have begun to be adopted by fitness enthusiasts around the world. The temperature of an ice bath is usually 10 to 15 degrees, but many people choose ice-cold water, literally with ice. In Japan, there are reports of Miyagino stable in Toyota City, Aichi Prefecture adopting ice baths.
Bennett says research has shown that taking an ice bath immediately after intense exercise can reduce muscle soreness for hours and even days afterward, and that ice baths can also help restore strength, power, and flexibility, as well as reduce post-exercise inflammation, muscle swelling, and muscle damage, and improve the excretion of metabolic products such as lactic acid.
For this reason, Bennett said, 'ice baths may be a good option for people who engage in strenuous exercise every day.'
However, even athletes should not use ice baths all the time.
One of the benefits of ice baths is that they reduce inflammation in muscle tissue that occurs after exercise, but inflammation is also a way for the body to tell itself to get stronger, so suppressing inflammation too much could slow down muscle growth.
Bennett's review of several studies suggests that regular cold water immersion may slightly reduce stress, slightly improve sleep quality and quality of life, and reduce the frequency of illnesses such as colds and the flu. However, because most of these findings come from single studies, Bennett cautions that they should be interpreted with caution until more research is done.
While ice baths have several benefits, they also have the disadvantage of causing 'cold water shock' due to the sudden change in temperature, which can lead to hyperventilation, elevated blood pressure, and irregular heartbeats, and can be life-threatening if not treated immediately.
In Japan, the practice of going back and forth between the sauna and the cold bath to refresh the mind is popular , but it has been pointed out that the sudden change in temperature can cause blood pressure fluctuations and lead to ' heat shock .'
Additionally, being submerged in cold water for too long can increase your risk of hypothermia.
For anyone thinking about trying an ice bath, Bennett advises, 'Several studies have shown that the optimal temperature is 10 to 15 degrees. Don't make it too cold or in for too long, and soak slowly. 10 to 20 minutes is the most common length, but if you're just starting out, start with 3 to 5 minutes. Your body's reaction peaks in the first 30 seconds of immersion in cold water and then subsides. To minimize the chance of severe cold water shock, it's important to wait for this reaction to subside, and then immerse your upper chest and face in the water, or keep your face out of the water all the time. Check your physical condition before getting in, and if you're using it to improve your muscle strength, use it sparingly rather than as a daily routine.'
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