Are ice baths and cold water therapy beneficial?
Taking the plunge as we explore cold-water immersion therapy.
You might have seen it at your local beach, at your gym or even in your neighbour’s backyard: people plunging into vats of ice water. Nope, not on a dare... it’s on purpose, for greater health and recovery. People who regularly practice ice baths and other forms of cold-water immersion (CWI) rave about the benefits for mind and body, including muscle recovery, better mood and more energy. But does the science back up those experiences?
Research for CWI and ice baths benefits is still in its early days, so we consulted habit-change scientist and accredited practising dietitian, Dr Gina Cleo, opens in a new tab, to dive into the information out there.
What is cold water therapy?
The health benefits of jumping into a frozen lake or frigid ocean have been praised for centuries, opens in a new tab, but over recent years the practice has been made popular globally by Dutch motivational speaker and extreme athlete Wim Hof, opens in a new tab. How cold are we talking? It’s generally accepted that 16°C is the maximum water temperature for cold-water immersion, but temperatures can be as low as −2°C!
Types of cold water therapy
Winter swimming: Participants in this cold-weather activity define swimming in ice water as −2 to +2°C; freezing water as 2.1 to 5°C; and cold water as 5.1 to 9°C, opens in a new tab.
Ice baths: In places like Australia where frozen lakes are harder to find, filling a large tub with cold water and ice is a popular approach. Ice-bath purists recommend submerging up to the neck.
Cold shower, opens in a new tab: It may not look as dramatic as sliding into an icy tub but blasting the shower on cold for 10 seconds also counts.
What are the benefits of cold-water therapy?
Wondering why icy water has become so hot? Exposure to cold water challenges the body’s systems, opens in a new tab, triggering a cascade of biological responses to maintain your core body temperature. However, experts caution that everyone responds differently, opens in a new tab – age, sex, body fat and muscle composition, as well as how long you’ve been doing it, are some of the factors that will impact your response to CWI, opens in a new tab. For athletes and others who engage in high-intensity exercise, a session of CWI straight after a workout is great, opens in a new tab for reducing muscle stiffness, fatigue and recovery time.
There may be more general health benefits too. The largest study on the subject, opens in a new tab came from the Netherlands, finding that people who stood under a cold shower for as little as 30 seconds a day were able to cut their sick days by almost one-third.
Some researchers suggest that the shivering brought on by CWI may help boost metabolism, opens in a new tab, but the results are inconclusive.
Does cold water therapy give you more energy?
Better mood, focus, and energy levels are some of the most commonly reported results of CWI. Dr Gina Cleo, opens in a new tab took her first ice bath two years ago and noticed these effects immediately.
“Feeling very energised and more content were the first things I noticed,” Gina says. “I also had greater focus, concentration and mindfulness in the hours after having an ice bath.”
Since then, she’s worked her way up to three or four immersions each week, for up to three minutes at a time. She says the single biggest benefit has been helping to build resilience.
Some suggest these mental benefits might be the result of other factors, opens in a new tab, such as the mindfulness and breathing techniques that are generally practised during immersion; Gina agrees.
“When I'm in an ice bath, I become very good at meditating, because breathwork and getting centred is the only thing I can do. It really stills and quietens my mind.”
Dr Gina reminds us that her experience is very personal, and that everyone will have a different experience.
What are the risks of cold-water therapy?
There are some risks associated with CWI, particularly for people with underlying health conditions. The initial shock of the cold water instantly increases your heart rate, blood pressure and breathing, opens in a new tab, which can place a large amount of stress on the heart. More research is needed on the long-term effects of this.
If you take regular medications, are pregnant, a senior or you have any underlying health conditions, opens in a new tab – including heart conditions, high or low blood pressure, or diabetes – consult your doctor before trying cold water therapy techniques.
What’s the best way to get started with cold water therapy?
Gina recommends starting slowly and listening to your body.
“Start with contrast showers, opens in a new tab – have your normal shower, then turn the water cold for 10 seconds, then go back to warm. You might cycle through several times or build up to longer than 10 seconds,” she suggests.
If you’re keen to try an ice bath, and have the okay from your doctor, find an instructor who can guide you through the process, including mindfulness and breathing techniques. This is an important part of CWI and contributes to many of the health benefits you may feel.
Lastly, remember there’s no one-size-fits-all approach, says Gina. “Just because a protocol is one to five minutes at a time, it might not be right for you. If you’re getting to a stage where you find it hard to control your breathing, for example, or your limbs are sore, just stop. Listen to your limits.”
It might not immediately seem like the most comfortable thing to do (especially if you’re reading this in winter!), but if after speaking to your GP about your specific health and risk factors for CWI, you might find some great benefits to your physical and mental health.
Start by booking a telehealth appointment with your GP, opens in a new tab to discuss CWI. nib members access exclusive pricing through our partnership with hub.health.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
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Dr Gina Cleo
Dr Gina Cleo is one of Australia’s leading wellbeing experts, with a PhD in habit change. She is a dietitian, but Dr Gina’s passion for wellbeing extends beyond just what we eat. She has dedicated her career to helping people understand their habits and how small, consistent steps can impact health and wellbeing. Gina has a secret love-affair with Microsoft Excel and chai lattes.