What are the Benefits of Ice Baths? Experts Weigh In

A woman from the neck down in a bathing suit, holding ice in her hands in an ice bath — Stocksy

In This Article

When Should You Take An Ice Bath? Temperature Duration Safety Recovery Benefits Ice Baths Can Help Your Muscles Recover After a Hard Workout They Can Prevent Muscle Soreness

They Can Help Cool Your Body Down They Can Boost Your Mental Health They Can Improve Your Sleep They Can Reduce Risk of Injury They Can Help Prepare Your Body for the Next Workout They Help Can Boost Your Immunity They Can Help Enhance Performance They Can Improve Skin Health

Ice baths, also known as cold water immersion therapy, have been used for decades by professional athletes and fitness enthusiasts to promote recovery, relieve soreness, and enhance performance after intense workouts or games.

This age-old practice involves immersing the body, typically after intense physical activity, in cold water or a mixture of ice and water for a specified duration. According to Dr. Elizabeth Gardner, a sports medicine doctor and Assistant Professor of Orthopaedic Surgery at Yale School of Medicine, "Plunging a single limb—or the whole body—into a tub of cold water for 10-15 minutes is becoming an increasingly popular ritual for athletes as well as hardcore exercisers."

While the idea of submerging in icy water may seem daunting, the benefits of ice baths are well worth the temporary discomfort. Ice baths not only promote recovery and reduce inflammation but can also stimulate the body's natural recovery mechanisms by promoting the release of endorphins. These neurotransmitters can act as natural painkillers, inducing feelings of relaxation and well-being. Beyond this, ice baths offer a myriad of benefits that can positively impact overall health and athletic performance.

To delve deeper into the benefits of ice baths, we consulted with Dr. Gardner along with a personal trainer, who provided insights into the practice and addressed common questions surrounding it.

Meet the Expert

Elizabeth Gardner, MD is a Yale Medicine sports medicine doctor and Assistant Professor of Orthopaedic Surgery at Yale School of Medicine.
Dan Bowen, NPTI, NASM, is a personal trainer and owner of Philadelphia’s Hit Fitness.

When Should You Take An Ice Bath?

“Right after your workout,” personal trainer, Dan Bowen, explains, “This is when your muscles are screaming to get cooled, and the healing can happen. If you wait too long, the process has already started.”

What is The Best Temperature for an Ice Bath?

Typically 50-60 degrees Fahrenheit is just right for an ice bath. Dr. Gardner explains that this is cold enough to impact the body's recovery without freezing.

How Long Should You Stay In?

Dr. Gardner warns not to stay in an ice bath too long, or you should experience the potential downsides. “It is important to not stay in the ice bath for more than 15 minutes due to the risk of hypothermia and frostbite,” she warns, “If you notice that your skin is changing colors, then it is important to get out.”

Are Ice Baths Safe?

Ice baths are typically considered safe when done correctly and under supervision. However, for individuals with certain medical conditions such as heart issues, circulation problems, or cold intolerance, it's best to consult with a healthcare professional before trying an ice bath.

Recovering After an Ice Bath

After an ice bath, it's important to warm up gradually to avoid injuries and help your body recover. Start by taking a warm shower to raise your body temperature and relax your muscles. This, and light stretching or walking will help increase blood flow without overexertion. You'll also want to stay hydrated by drinking water or a warm beverage and have a nutritious snack to refuel your muscles.

Benefits of Ice Baths

While many professional athletes, bodybuilders, and physical fitness aficionados support ice baths as an effective recovery tool, “the hard evidence is mixed,” Dr. Gardner admits. However, she does maintain that there are several potential benefits of ice bath treatment. Read on for the various benefits you may reap from taking an ice bath.

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Ice Baths Can Help Your Muscles Recover After a Hard Workout

Here’s how an ice bath works, according to Dr. Gardner: When you are exposed to cold water, your blood vessels constrict and get smaller. And when you get out of the water, the change in temperature causes them to rapidly re-open, which can help to flush the muscles' metabolic waste products. “This rapid dilation of the blood vessels also delivers much-needed oxygen and nutrients to the muscles, which in theory should help them to recover after a hard workout,” she points out.

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They Can Prevent Muscle Soreness

Dr. Gardner also points to evidence that immersion in an ice bath after intense exercise can reduce the onset of delayed muscle soreness compared to basic rest. “This is thought to occur by decreasing inflammation,” she explains.

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They Can Help Cool Your Body Down

One of the more obvious benefits of an ice bath? It will help your body cool down fast. One study published in the Journal of Athletic Training found that taking a cold shower (very similar to an ice bath) can help relieve exertional hyperthermia. At the same time, full immersion therapy was even more effective in reducing high body temperature.

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They Can Boost Your Mental Health

Ice baths also offer potential mental health benefits. “Most people do not find the ice bath experience to be pleasant at first. In fact, it can be frankly painful,” says Dr. Gardner. “However, this improves with relaxing, focusing on your breathing, and even some distraction. Over time, many people will build up a tolerance for the cold and will come to find it an important part of their recovery process. “This resilience and adaptation have obvious applications elsewhere in exercise, sport, and life,” she points out.

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They Can Improve Your Sleep

Bowen explains that ice baths may help improve your sleep. The cold water can have a positive effect on the central nervous system, “which helps you sleep and feel better after spending ten to fifteen minutes in it,” he says.

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They Can Reduce Risk of Injury

As Dr. Gardner pointed out, ice baths can assist with recovery and decrease soreness, which stimulates recovery. Bowen adds that this will help reduce your risk of injury.

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They Can Help Prepare Your Body for the Next Workout

Additionally, Bowen points out that you are setting it up for future success by allowing your body to recover. “This allows you to be better prepared for the next workout, which can be of higher quality.”

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They Help Can Boost Your Immunity

There is some scientific evidence that ice baths work as an immunity booster. One 2016 study published in the journal PLoS One found that people who take cold showers are almost 30 percent less likely to call in sick for work or school.

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They Can Help Enhance Performance

Ice baths can help athletes attain peak performance levels by facilitating faster recovery and minimizing the negative effects of intense exercise.

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They Can Improve Skin Health

Ice baths can have a positive effect on skin health. The icy temperature can help tighten pores, reduce inflammation, and improve circulation, which supports complexion and overall skin tone.

Article Sources

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Butts CL, McDermott BP, Buening BJ, et al. Physiologic and Perceptual Responses to Cold-Shower Cooling After Exercise-Induced Hyperthermia. J Athl Train. 2016;51(3):252-257. doi:10.4085/1062-6050-51.4.01
Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016;11(9):e0161749. doi:10.1371/journal.pone.0161749