Is Ice Bath Therapy Good For You? Check out how it...

Are you planning to undergo ice water bathing therapy?

60% of deaths in cold water occur within the first minute of immersion. 

But with the right technique and guidance, we can prevent this death rate!

Check out whether ice water bath therapy is a CURE or a KILLER.

While scrolling through various reels and posts, you might have seen videos of people taking an ice water bath. Sitting in a tub full of ice or ice and water. Quite enticing, isn’t it?

But have you ever thought about the adverse effects it possesses? Or do you think this will help you with better results? 

Here’s a full disclosure of the effects ice water has on your health and overall well-being.

Table of Contents:

What is an ice water bath?
Ice Water Bath Therapy: Boon or Bane?

Do’s and Don’ts of an Ice Water Bath.

What is an Ice Water Bath Therapy?

An ice water bath therapy, also known as cold plunging or cold water immersion, is a therapeutic practice where individuals submerge themselves in ice-filled water for a short period of time. 

Mostly used by athletes and fitness enthusiasts for muscle recovery and to reduce inflammation.
Nowadays, it is also being used as a wellness technique. 

Medically, it is termed cryotherapy. “Cryo” is a Greek word meaning icy cold, and cryotherapy means “cold therapy,” which is a practice known to cool down the body temperature, reduce inflammation, boost metabolic rate, reduce muscle soreness, and accelerate muscle recovery.

Some wellness clubs often provide this service to boost physical and mental well-being. They have professionals who help individuals to follow the right rules while taking part in this activity. 

Ice Water Bath Therapy: Boon or Bane?

An ice water bath therapy is said to be beneficial, but it can also harm your body. Let’s get into more details and understand if this therapy is a boon or a bane to your health:

Ice Water Bath Therapy: A Boon

👍 Reduces Muscle soreness and inflammation

The ice water bath technique has been used by athletes for a very long time to reduce muscle soreness and inflammation. It helps in fast recovery. 

With so much physical activity, athletes or fitness enthusiasts often face the challenge of muscle soreness; ice water bath therapy is just the right solution for them. Though the research still varies on the effect of both hot and cold water baths, it is yet to be discovered.   

👍 Reduces stress and enhances mood

Ever taken a cold shower after a long day? Well, this might help. Ice water bath is said to release stress and enhance mood; it also improves sleep, making your mind relaxed and active for the next day. Ice water bath helps in the release of stress hormones and promotes relaxation.

Research indicates that taking an ice water bath helps in relaxation and mood enhancement.

👍 Boost the Immune system

Ice water bath therapy helps boost our immune system. As we dip ourselves in the ice-cold water, there is a stimulation of white blood cells in our body, which helps in defending against any diseases. This helps in the overall wellness of our body too. 

Ice Water Bath Therapy: A Bane

👎 Cardiovascular issues

Though ice water is said to be good for health, it can result in adverse effects on your heart. Ice water baths can lead to an increase in heart rate, blood pressure, and breathing problems.

Due to a sudden change in temperature, your psychological reaction can lead to an increase in heartbeat, increased blood pressure, and hypertension.  

👎Increased risk of hypothermia

Ice water bath can increase the risk of hypothermia, a condition where body temperature starts to decrease. This can lead to shivering, confusion, unconsciousness, and cardiac arrest. 

At its most adverse, it can also lead to frostbite. This can lead to tissue damage, loss of limbs, and numbness.

👎 Nerve sensitivity

More exposure to the ice water baths can lead to nerve sensitivity. Ice water numbs the nerves, and too much exposure can affect the ability to feel and respond to sensations. 

“I found by deeper breathing, going into the cold, thinking about it, dealing with it; getting the conviction that my ability to breathe deeper is making connections with my body.”

  -Wim Hof

Do’s and Don’ts of an Ice Water Bath Therapy

If you are still planning to try the ice water bath, here are some do’s and don’ts you must follow:

Do’s of the Ice Water Bath Therapy

✅ Start slowly to enter the tub. The ideal temperature is said to be 50-60°F. Ice barrels are filled with 20-30 kg of ice (depending on the tub size), but initially, you can start with 10-15 kg of ice and gradually increase the quantity as the body gets comfortable.

✅ Don’t stay for too long in the ice water. 10-15 minutes is enough to take the ice water bath. So, make sure not to exceed this time, as it may lead to adverse effects on your health, and can cause numbness, impair thinking, etc.

✅ Consult your doctor before taking part in any such activity. This will help you understand if your body is ready for this bath or not. People dealing with cardiovascular health are often prevented from taking part in such activities to avoid the adverse conditions. So don’t ignore your medical conditions. Consulting a doctor can help you with that. 

Don’ts of the Ice Water Bath Therapy

❎ Don’t jump into warm water immediately after taking a bath. Your body needs time to relax and retain its normal temperature. So after the bath, stretch out in the sun, use a towel to cover yourself, and relax.

❎ If you are a beginner, don’t overdo it again and again. It’s fine to take 2-3 baths in a week for people whose bodies are familiar now. But for beginners, 1-2 baths are enough in the initial days.

❎ Don’t consume alcohol before taking part in this bath. Alcohol consumption can make it difficult to control body temperature, which can increase the risk of hypothermia and frostbite. 

❎ Don’t ignore the signs of hypothermia when taking the ice water bath therapy. If you feel numbness, confusion, shivering, etc., leave the water immediately. Ignoring these signs can lead to adverse effects on your body. 

❎ Seek medical help immediately if needed. Every person’s body reacts in a different way. If you feel uneasy, don’t ignore the signs, thinking this is normal. Seek medical help immediately and get yourself checked. 

Please Note: It is important to use the proper guidance before trying this therapy. Experts in this field know the complications and cures and will help you to enjoy the therapy without any hazard to your health. 

Conclusion

The ice water bath therapy is beneficial for health and wellness in many ways. It can help make you stress-free, calm your body, give a sense of peace, boost energy and metabolism, relax muscles, reduce inflammation, and improve skin and hair health too. 

So, enjoy the icy cold therapy and feel the mental, physical, and emotional peace.

Book your consultation today with qualified healthcare professionals to make your body ready for this peaceful journey.

Research

• Yankouskaya A, Williamson R, Stacey C, Totman JJ, Massey H. Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology (Basel). 2023 Jan 29;12(2):211. doi: 10.3390/biology12020211. PMID: 36829490; PMCID: PMC9953392.

• Cold Water Therapy and Skin Health: A Refreshing Path to Dermatological Wellness

• Johnson, Norma E., "The Effects of Three Different Ice Bath Immersion Times on Numbness (Sensation of Pressure), Surface Temperature, and Perceived Pain" (2004). Theses and Dissertations. 181.

• Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International Journal of Circumpolar Health, 81(1). https://doi.org/10.1080/22423982.2022.2111789