Once a practice reserved for elite athletes, ice baths (also known as cold plunges) have now surged into the mainstream, boosted by viral videos, celebrity routines, and claims of transformative wellness benefits. From Cristiano Ronaldo’s post-match recovery to TikTok influencers braving freezing tubs, the buzz around cold therapy is undeniable. Supporters say ice baths can relieve sore muscles, improve metabolism, and even sharpen mental focus. But are these icy dips truly beneficial for your body and brain? According to health experts, they offer real perks if done properly and by the right people.
How ice bath helps your body bounce back
Cold water immersion may reduce inflammation and muscle soreness after intense physical activity. By constricting blood vessels, ice baths slow down swelling and tissue breakdown. When the body warms up afterward, fresh oxygenated blood flows to muscles, helping with repair and recovery. Some studies have shown reduced levels of creatine kinase, a marker for muscle damage, just 24 hours after cold exposure.
Metabolic benefits: Can ice baths help you burn more calories?
Exposure to cold can activate brown fat, a special type of fat that burns energy to generate heat. Some research suggests that repeated cold exposure may also help convert white fat into brown fat, leading to a slight boost in calorie burning and metabolic efficiency over time. While not a miracle for weight loss, it may support overall metabolic health when paired with proper diet and exercise.
Mental clarity and mood: The psychological perks of plunging
Ice baths can give a fast-acting mood lift thanks to a flood of dopamine and serotonin, the brain’s feel-good chemicals. Many people report feeling more awake, clear-headed, and even happier after a cold plunge. Once the initial shock wears off, the body enters a calm recovery mode, which can also support better sleep and emotional balance.
Resilience and stress tolerance: Training your body to stay calm
Cold plunging is often described as “mental exercise.” The brief physical stress of cold exposure challenges the nervous system and helps train the body to handle discomfort. In one small study, people who did daily plunges for a week showed signs that their cells were coping better with stress. Over time, this practice may help improve your ability to recover from both physical and mental challenges.
Risks and red flags: Who should avoid cold plunges?
Despite the growing popularity, ice baths are not safe for everyone. Sudden exposure to cold can sharply increase heart rate and blood pressure, posing serious risks for some individuals. Health experts recommend avoiding cold plunges if you have:
- Heart conditions or arrhythmias
- Uncontrolled high blood pressure
- Chronic lung or respiratory disease
- Diabetes or poor circulation
- Neurological disorders
- Open wounds or cold sensitivity
- Cold agglutinin disease (a rare anemia)
- Are pregnant or elderly
