Table of ContentsView AllTable of ContentsScienceBenefitsDurationDrawing an Ice BathSide EffectsWho It’s Not For
Table of ContentsView All
View All
Table of Contents
Science
Benefits
Duration
Drawing an Ice Bath
Side Effects
Who It’s Not For
As for how long you should stay in an ice bath, most experts recommend no more than 10 to 15 minutes.Staying too long in cold water can actually be harmful, especially if you have a history of heart or circulatory problems.More research is needed to fully understand the safety and benefits of ice baths.
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The Science Behind Ice Baths
Ice baths are thought to affect several body processes. Here’s what they do:
Ice baths are most commonly used for workout recovery and inflammation reduction, but researchers are also exploring their potential benefits for other uses. Ongoing studies continue to investigate the science of ice baths and how they may impact healing.
Are Ice Baths Actually Good for You?
An ice bath reduces core body and tissue temperature. Everyone reacts differently, but there are several ways ice baths may be beneficial. Research suggests they may:
All together, there’s no scientific consensus on the benefits of ice baths. Some researchers believe many studies are biased or not well-designed.Problems with the studies include:
More well-designed studies are needed to confirm whether ice baths are really beneficial.
Do Ice Baths Burn Calories?
How Long It Should Last
There are no official recommendations for how long to take an ice bath. Most experts suggest spending up to 10 to 15 minutes in the cold water.You can do this a few times a week or every day. If you’re doing it for your muscles, try to bathe within an hour of your workout.
According to the American Heart Association, the most dangerous time in an ice bath is the first 10 seconds to a minute. Likewise, the National Center for Cold Water Safety warns that sudden immersion in water under 60 degrees can kill a person in less than a minute.
Gradually adjusting to cold water is as important as timing your ice bath. If you’re new to ice baths, start with cold showers and slowly progress to colder baths for longer durations. Experts also suggest putting cold water on the back of the neck before submerging into the ice bath. This can prime your neurological system for the cold shock to come.
How to Draw an Ice Bath
To draw an ice bath:
If you can submerge yourself up to your neck, a regular bathtub should work, especially if you’re new to ice baths. For those who plan to make it a regular habit, water therapy tubs are available, ranging from portable inflatable models to premium versions that automatically cool and clean the water.
Ice baths have some disadvantages. Potential side effects include:
Who Shouldn’t Use Them
Serious risks may depend on age, health, water temperature, and the length of time you’re in the bath. You may be at risk of complications if you have:
Additionally, ice baths may not be safe for:
If you fall under any of these categories, it’s very important to consult a healthcare provider before starting ice baths to ensure they are safe for you.
Summary
There are several potential benefits to taking an ice bath. It may help relieve achy muscles after a workout or ease inflammation. It might even put you in better spirits. But studies have produced mixed results and there’s a need for more research.
Potential side effects include ice burn and low body temperature. And there may be a risk of complications if you have a health condition such as diabetes or nerve damage. It’s best to check with a healthcare provider to learn if ice baths are safe for you.
18 Sources
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