How many times a week should you ice bath?
Introducing Frequency & Benefits of Ice Baths
Have you considered dipping yourself into a cold plunge after an intense workout, or simply as part of your wellness routine? If the thought sends shivers down your spine, you’re certainly not alone. Ice baths are becoming a common practice (and how I started my day today!) for health and wellness enthusiasts because of their healing powers and revitalizing benefits.
This invigorating world of ice baths is becoming more than just a trend. This practice has stood the test of time and actually dates back centuries. From ancient civilizations to modern athletes and health nuts, the draw of these icy immersions has captivated many in search of a natural elixir for the body and mind.
Many of us ask ourselves, “What’s so compelling about ice baths and cold plunges?” How frequently should we take an ice bath?” “What are the advantages with these chilly dips?” We’ll answer these questions and more.
In this article, we’ll discuss the science and history behind ice baths, and showcase their potential to rejuvenate and invigorate not only our body and mind, but spirit as well.
Understanding Ice Baths
Definition
Let’s start off with the basics. What are ice baths, you may ask? As the name implies, ice baths or cold water immersion involves submerging your body in a tub filled with ice or cold water. However, it’s not as simple as throwing some ice cubes into your usual warm bath. The water in an ice bath is typically between 10 to 15 degrees Celsius (which is between 50 and 59 degrees Fahrenheit), so there is some temperature maintenance involved for safety and effectiveness. It shouldn’t be too cold to cause health issues, and too warm to be ineffective.
The role that ice baths have in the world of health and fitness has grown tremendously recently, especially helping those looking for assistance in post-workout recovery. Ice baths allow athletes and wellness enthusiasts to get back to their normal routines after intense workouts faster. From muscle recovery to even improving sleep patterns there are many ice bath advantages to take advantage of.
History
While it may seem like another modern fitness trend, ice baths can be traced back several generations to ancient cultures. From the chilly ritual baths of Ancient Greeks to the Japanese “Misogi” rituals, the use of cold water for therapeutic benefits has a rich history.
In modern wellness culture, many famous athletes have been known to share the benefits they have receive from ice baths, such as LeBron James (uses them for years to recover), Tom Brady (uses them to recover and reduce muscle soreness), and Michael Phelps (uses them for their anti-inflammatory properties. Many wellness influencers have been known to flaunt their use of and benefits received by ice baths, such as Tony Robbins (uses them to reduce stress and boost overall wellbeing) and Tim Ferriss (uses them to improve his focus and clarity). Even celebrities take the plunge to gather benefits, such as Harry Styles (uses them as part of his self-care routine), Lady Gaga (uses them pre- and post-shows to help with recovery, and Kendall Jenner (uses them to “tap into her highest self.”) For those mentioned and many more, ice baths have become part of their daily and weekly routines, a true testament to the results found in ice bath therapy.
Despite the positive results and testimonials, many continue to be skeptical, which is totally fine! A health level of skepticism is beneficial. Many are apprehensive about the impending discomfort and potential health risks related to cold exposure. As with any wellness practice, it’s crucial to understand how your body will respond, what works best for you, and proceed with caution.
Response
At this point, you may be intrigued to wonder, “Why would anyone willingly take an ice bath?” The answer lies in our body’s automatic physiological response to cold environments and processes that promote healing.
When you expose your body to the cold, one of the first things that happens (other than your brain telling you to, “Get out! It’s cold!”) is that your blood vessels constrict. This process is known as vasoconstriction, and it reduces the blood flow to your extremities, reroutes the flow to your core, and curbs inflammation, which helps to reduce any muscle inflammation that you may have.
When you exit the cold (water, in this case) your body warms up. As you warm up, your blood vessels dilate, which is a process called vasodilation. This process starts a rush of nutrient-rich blood to your muscles and extremities from your core. As a result, your body speeds up its healing process, making this process of vasodilation and vasoconstriction an effective method for sports recovery.
This blood vessel constriction and dilation driven by an ice bath can be thought of as an active, healing shock to your body, or a nice “reset” button that can help reduce muscle swelling and inflammation caused by intense physical activities or strenuous workouts.
In addition to physical healing, an ice bath provides mental health benefits as well. The practice demands a sense of mindfulness, and requires you to focus on your breath and mental tenacity during an immersion, similar to what is required of meditation. As a result, many people following an ice bath feel more rejuvenated, alert, and mentally clear. I certainly do!
Benefits of Ice Baths
Physical Recovery
Cold water therapy, particularly with ice baths, has been praised by many as an effective and natural remedy to help with post-workout recovery. And this isn’t just locker room banter! There’s a great deal of scientific research to back up these claims.
A study published in Sports Medicine found that cold water immersion “can be slightly better than passive recovery in the management of muscle soreness.”
A study published in the National Library of Medicine also found that ice baths can help with delayed onset muscle soreness (DOMS), a common side effect of intense exercise.
As we mentioned above, many elite athletes have been known to indulge in ice bath recovery, leveraging their benefits to enhance their athletic performance. Runners, cyclists, football stars, and more all enjoy the power behind a chilly soak.
Mental Health
Ice baths offer more to you than simply assist with physical recovery. They deliver great mental health benefits as well. The intense and focus required of you while immersing yourself in cold water hones your mental mental resilience and grit, helping you more effectively manage the stressful situations and challenges you face throughout life.
A study published in the National Library of Medicine found that cold water therapy (in this case, cold showers) was a potential treatment for depression and participants reported feeling relief from depressive symptoms. This is because the cold exposure releases endorphins, which are our body’s “feel good” hormones that can boost your mood.
Mental tenacity isn’t just about being able to deal with life’s pressures. It’s also your ability to rebound from stressful scenarios. Many wellness enthusiasts have found that one of the benefits of ice baths is that it builds mental toughness, which naturally spreads to other aspects of your life, offering you a better handle on stress and anxiety.
Enhanced Metabolism
Outside of the physical recovery and mental health benefits, ice baths can also enhance your metabolism, which involves activating your body’s healthy brown fat. Unlike white fat, which stores calories, your brown fat burns energy, which promotes calorie burning. This can potentially aid in weight loss and weight loss management.
What’s more exciting, is that scientific research has been able to back up these claims. A report published in Medical News Today found that cold environments activate brown fat, which can protect us from obesity and diabetes.
The activation of brown fat combined with increased metabolism fueled by your body warming itself up after an ice bath turns your body into a potential fat-burning machine. While an ice bath alone is not a cure-all to an unhealthy lifestyle, it can be a great tool to pair with other healthy habits to help you manage and maintain a healthy weight.
Frequency of Ice Baths
Considering Individual Goals
Like most health and wellness strategies, the frequency you decide is largely contingent on individual goals, and the factors that determine how regularly you practice ice bath therapy may differ from someone with different goals in mind. For example, someone looking to enhance their athletic performance might have a different ice bath schedule than someone more focused on lifting their mood or boosting their immune system.
An athlete might consider an ice bath after their vigorous workouts to speed up their muscle healing process, reduce their inflammation, and ease their muscle soreness. Others may find that ice baths are beneficial occasionally, on an as needed basis, or only after vigorous workouts.
Medical and fitness experts can have differing opinions on how often you should take an ice bath, but they all agree on the importance of listening to your body, starting slowly, and gradually increasing your frequency keeping your comfort level and response that your body has to the cold in mind.
Understanding Body Responses
It’s crucial to understand and gauge your body’s response to cold water therapy. Look out for physical signs that signal positive responses, which include a reduction in muscle soreness and pain, improved sleep quality, and an overall better mood and outlook throughout the day.
Conversely, pay close attention to warning signs that signal adverse reactions, such as persistent discomfort, an increased heart rate, or panic. It’s important to keep in mind that while ice baths can provide dramatic benefits, they can also bring physiological stress, especially when done improperly or too frequently.
We can’t stress enough the importance of consulting with your healthcare provider prior to beginning ice baths, so they can provide their professional opinion about this therapeutic practice while keeping in mind your individual health condition and goals.
As a quick note here, it’s best to avoid ice baths altogether if you are pregnant, have cardiovascular issues, or suffer from conditions such as Raynaud’s disease. When in doubt, ask your healthcare provider!
Suggested Frequencies
If you are a beginner, start simply, with one ice bath per week. Many find that this provides a great step into the practice and its benefits, while allowing your body to get a sense of the thermal stress. After a few weeks of positive results with minimal discomfort, increase to a few more times per week, aiming toward two or three times.
Are you experienced? You might consider a frequency of 3 to 5 sessions per week.
As with any therapeutic practice, it’s critically important not to overdo it. Excessive ice bathing can cause more harm than good and put your body in unnecessary stress.
Remember that ice baths are a wellness tool, and should not be a measurement of toughness. Your goal should be to leverage it to become a healthier and happier version of yourself, so find your rhythm, be consistent, and embrace the cold.
Summary of Frequency & Benefits of Ice Baths
Thanks for reading this far! In this article, we learned about the history of ice baths, the underlying process, and the benefits this practice can offer. From helping with physical recovery, enhancing athletic performance, boosting your mental health, and even kickstarting your metabolism, ice baths have certainly earned a slot in the wellness toolbox of athletes and wellness enthusiasts alike.
Throughout this journey, be sure to tune in to your body’s response to the practice, and adjust your routine from there. Remember to be mindful of your individual goals up front, which will help you adjust your routine accordingly too. Only you can determine your ideal frequency that benefits your state of health without causing an abundance of unnecessary stress. Be patient, and progress slowly.
Now that you are armed with the knowledge of this article, are you ready to dip your toe (or whole body!) into an ice bath? Whether you’re looking to take a cold dip to help with post-workout recovery, invigorate your mind, or add to your existing wellness routine, remember to start slow, listen to your body, and be consistent.
Thanks again for reading! Cheers to your health, happiness, and success!
