How Ice Baths Supercharge Your Health - a Review of the Science

Ice baths - or deliberate cold exposure - has become trendy among athletes and people who follow a healthy lifestyle. In this article, we will break down what deliberate cold exposure is and talk about the health benefits backed by science. We also have some valuable tips for those who are just starting.

What is Deliberate Cold Exposure?

Deliberate cold exposure means intentionally subjecting your body to cold temperatures for some time. You can do this by taking a cold shower, an ice bath, or simply spending time in cold environments.¹

While getting cold on purpose may not sound appealing, many people choose to do so because it can benefit their health.¹

The History of Cold Therapy

Using cold for health benefits is not a new concept. Medical records show that cold therapy has been in practice since as early as 3500 BC.²

In ancient Greece, Hippocrates and his students used cold therapy to treat medical conditions and alleviate pain. Similarly, the Roman physician Galen recommended cold water immersion therapy to fight tertian fever, a type of malaria. ²

In the early 20th century, scientists started better understanding how our bodies react to cold. As a result, cold water therapy became a common treatment for various medical conditions. ²

The practice became popular among athletes, especially after they saw how it could help with recovery after exercise. But non-athletes who want to live a healthier life are also giving it a try.²

What happens to your body during an ice bath?

When you plunge into cold water, your body experiences two different responses: the diving response and the cold shock response. The diving response kicks in when you submerge your face and nostrils in wet, cold water while holding your breath. This causes your heart rate to slow down, induces blood vessels to constrict, inhibits the nerves that regulate breathing, and redirects blood flow to vital organs.²

The cold shock response is a series of reflexes triggered by signals from cold thermoreceptors in your skin. This results in an increased heart rate, faster breathing rate, blood vessel constriction, and increased blood pressure.¹

Without the balancing effect of these two responses, the cold shock response itself could cause the individual to drown.¹

What research says about cold exposure?

Supporters of cold plunges state that this practice offers various health benefits, such as boosting the immune system, lifting your mood, improving blood flow, burning extra calories, and relieving stress. ¹

Research indicates that exposure to cold temperatures may reduce inflammation, lower cholesterol, and relieve stress. But, some experts argue that these benefits might be due to other factors such as staying active, managing stress, and eating healthy food. ¹

One potential benefit of cold exposure that has been extensively researched is the ability to alleviate muscle soreness. A recent study published in the Journal of Sports Sciences demonstrated that cold-water immersion can improve muscle soreness and perceived recovery.³

A few studies indicated that cold exposure may help improve mood and well-being, but more evidence is needed to conclude.^4,5

Many cold water swimmers say that exposing themselves to cold water helps boost their immune system, resulting in fewer infections. Some studies have found more T and B lymphocytes in people who take the plunge into cold water. But we still need more research to be sure.⁶

While some evidence indicates that cold exposure may prolong the lifespan of various organisms, many of these studies have been done using animal models such as rats and worms. Although these findings seem promising, we still don’t fully understand how being in the cold affects human longevity.^7,8

Benefits of Ice Baths

Experts suggest that exposing yourself to cold temperatures can bring many health advantages. Among them is Dr. Andrew Huberman, a renowned neuroscientist and professor at Stanford School of Medicine. Dr. Huberman explains that deliberate cold exposure can boost mental well-being, physical health, and overall performance. Let’s look at the benefits of cold exposure in more detail below.⁹

Inflammation

Evidence suggests that taking cold plunges might be a helpful way to reduce inflammation and soothe muscle soreness following exercise.

As an example, a study conducted in 2011 involved 20 soccer players who were split into two groups. One group dipped in cold 10°C water for 10 minutes, and the other soaked in warmer 35°C water for the same duration. After the match, both groups showed higher C-reactive protein levels, a liver-made protein linked to inflammation. Interestingly, the group that dipped in warmer water had a higher jump in C-reactive protein than the cold-water group.¹⁰

More recently, a research review examined how different methods can help alleviate delayed muscle soreness (DOMS), fatigue, and inflammatory markers after exercise. The study found that massage and cold exposure were the most effective techniques in reducing inflammation. Additionally, cold water immersion positively impacted DOMS and fatigue, although massage was superior.¹¹

Glucose metabolism and insulin sensitivity

When someone is exposed to cold, it can increase the size and activity of their brown adipose tissue. This can boost energy expenditure, improve insulin sensitivity, and enhance glucose metabolism without affecting insulin production in the pancreas.¹²

Also, when people shiver due to the cold, their muscles contract to generate heat. This shivering is similar to light exercise, which can improve insulin sensitivity and trigger the release of irisin, which activates BAT and further contributes to the metabolic effects of cold exposure.¹²

Shivering might also stimulate the adipose tissue to produce adiponectin. This protein may help protect against insulin resistance, a condition in which your body doesn’t respond well to insulin.¹/p>

To illustrate this concept, one study tested if a short bout of cold exposure could reverse fasting-induced glucose tolerance and insulin resistance. The researchers conducted the experiments with 12 young, non-obese women. The participants were divided into four different groups: ¹²

Two days of fasting with 10-minute whole-body cold water immersions on separate days.
Two days of fasting without cold water immersions.
Two days of the usual diet with 10-minute whole-body cold water immersions on separate days.
Two days of the usual diet without cold-water immersions.

Ultimately, they found that cold exposure didn’t affect resting energy expenditure (REE) but helped reduce fasting-induced glucose intolerance while maintaining insulin sensitivity.¹²

Studies also show that regular cold-water dips during the winter, whether you’re a beginner or an experienced person, can significantly boost insulin sensitivity and a drop in insulin levels.¹

Blood pressure

Research suggests that repeated exposure to cold water may lead to an increase in blood pressure. But, some argue that this increase could be linked to certain heart conditions, like the thickening of the ventricle walls.¹

For example, in one study, researchers conducted experiments with 28 swimmers. Most were healthy, except for one person with high blood pressure. As the swimmers waited in the cold winter air before exposure to cold water, their blood pressure went up. Once they got into cold water, their blood pressure didn’t rise further, returning to normal levels within four minutes. Importantly, the researchers found no signs of heart or nerve damage.¹

Similar results were seen in another study with healthy people who did a 5-week cold acclimation program. Initially, their blood pressure went up when they went into the cold water, but then it returned to normal, suggesting that blood pressure might be undergoing some kind of adjustment when exposed to cold water.¹

BAT activation

According to Dr. Susanna Søberg, a leading expert in cold and heat therapy, when cold hits our skin, it immediately activates cold receptors that send signals to the hypothalamus, the temperature regulation center in the brain.

The hypothalamus, in turn, sends signals to the body to release hormones such as adrenaline and cortisol. These hormones activate the sympathetic system and active brown fat, generating heat in your body.

Metabolism

When you expose yourself to the cold, your body has to work harder to stay warm, which means it burns more calories.⁹

While the calories burned from cold exposure are not that significant, being in the cold helps turn white fat into brown fat, which revs up your metabolism and allows your body to feel more comfortable in the cold.⁹

Well-being

Evidence suggests that swimming in cold water or taking cold plunges can alter the release of brain chemicals like noradrenaline. Noradrenaline is a neurotransmitter and hormone that plays a role in the body’s fight-or-flight response. It can increase alertness and improve mood. As a result, cold water immersion may positively impact mental health and act as an antidepressant.¹

Some people also report better sleep after cold water exposure, possibly due to the calming effect of the experience and its impact on the body’s stress response.

One study analyzed what happens when highly trained swimmers dip into cold water daily during their typical training week. It turns out that five minutes of cold water immersion improved the subjective sleep quality and overall sense of well-being of the swimmers.¹³

More energy and focus

If you’re always tired and struggle to concentrate on daily tasks, giving cold plunges a try might be the answer. As mentioned earlier, taking a dip in cold water can boost the levels of adrenaline and noradrenaline in your body and brain.¹⁹

These chemicals make you feel alert and agitated in the cold water. But what’s more interesting is that their levels remain elevated after you get out of the water, keeping you sharp and focused all day. ¹⁹

Neurogenesis and neuroprotection

Neurogenesis is the process by which new nerve cells are produced in the brain. Neurogenesis is crucial when an embryo is developing and continues in certain brain regions throughout our lifespan. ¹⁴

Being in the cold triggers the release of RNA Binding Motif Protein 3 (RBM3), a protein found in all human tissues that plays a role in regenerating synapses between neurons. Synapses are the places where neurons connect and communicate with each other.¹⁴

Therefore, cold exposure could help prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s since it promotes neurogenesis. ¹⁴

Structural plasticity is a process by which our brain adapts to environmental changes by constantly rearranging its synapses. When someone has a neurodegenerative disease, the brain loses this ability.¹⁵

Evidence indicates that the RBM3 protein mediates structural plasticity. When scientists increased the levels of RBM3 in the brains of mice by cooling them down, they were able to protect their synapses. It also prevented the loss of neurons and significantly prolonged survival. ¹⁵

On the other hand, reducing the levels of RBM3 in the mice’s brains made their synapses deteriorate, and their disease progressed more quickly. ¹⁵

These results suggest that cold exposure could be a potential way to protect the brain from neurodegenerative diseases. ¹⁵

Tips for beginners

Cold exposure is generally safe and has many proven benefits. If you’re new to it, here are some valuable tips to keep in mind:¹⁶

Avoid taking super deep breaths before or while in the cold water.
Start with warmer temperatures to prevent cold shock. Gradually adjust to colder temperatures until you find the best one for you. According to Dr. Huberman, the water should be cold enough to make you uncomfortable but safe to stay in for a few minutes. This can be around 60°F (15°C ) for some or even 45°F (5°C) for others.
Consider doing deliberate cold exposure for 11 minutes per week. This can involve 2 to 4 sessions of 1-5 minutes each.
Try cold exposure early in the day rather than close to bedtime. This is because, after cold exposure, the body heats up, making you feel more alert.
Keep your hands and feet in the water and move your limbs around. This will intensify the cold sensation without further lowering the water temperature.

The bottom line

If you’re looking for a simple and effective method to enhance your physical and mental health, or if you're seeking a way to speed up your recovery after exercise to improve your performance, cold plunges might be just what you need.

If you want to feel your best and unleash your full potential, take a look at our solutions.

Resources

Int J Circumpolar Health. Health effects of voluntary exposure to cold water – a continuing subject of debate.
Eur J Appl Physiol. Cold for centuries: a brief history of cryotherapies to improve health
injury and post‑exercise recovery.

Journal of Sports Sciences. The effect of cold water immersion on the recovery of physical performance revisited: A systematic review with meta-analysis.
BMJ Mil Health. Impact of cold exposure on life satisfaction and physical composition of soldiers.
Adv Mind Body Med. Breathing Exercises, Cold-Water Immersion, and Meditation: Mind-Body Practices Lead to Reduced Stress and Enhanced Well-Being.
Eur J Appl Physiol Occup Physiol. Immune system of cold-exposed and cold-adapted humans.
J Appl Physiol. Longevity of cold-exposed rats: a reevaluation of the "rate-of-living theory".
Nature Reviews. Cold-induced longevity through proteasome boosting.
Huberman Lab. Using Deliberate Cold Exposure for Health and Performance.
J Sports Sci. Effects of cold water immersion on the recovery of physical performance and muscle damage following a one-off soccer match.
Frontiers in Physiology. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.
Cryobiology. Short-duration cold exposure decreases fasting-induced glucose intolerance but has no effect on resting energy expenditure.
Int J Sports Physiol Perform. Effect of daily cold water immersion on heart rate variability and subjective ratings of well-being in highly trained swimmers.
J Cell Biol. Cold-induced protein RBM3 orchestrates neurogenesis via modulating Yap mRNA stability in cold stress.
Nature. RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration.
Huberman Lab. The Science & Use of Cold Exposure for Health & Performance.