Sydney, July 10 (The Conversation) - Stroll through a fashionable neighborhood these days, and you'll likely spot a new "wellness" hub offering ice baths or "contrast therapy," which combines a sauna and an ice bath.
On social media, influencers enthusiastically promote the cold plunge trend, akin to a passionate following. Ice baths are now mainstream, evolving from a practice primarily enjoyed by elite athletes to a thriving business. They are marketed as a blend of recovery, discipline, and therapy.
However, the touted benefits are debatable, and it's crucial to understand that ice baths pose health risks, especially for those with limited experience.
A Historical Practice
Cold water immersion isn't a novel idea. The ancient Romans incorporated the "frigidarium," a room with a cold plunge pool, in their bathhouses. For decades, athletes swam in cold water for recovery purposes. Recently, with the surge of commercial cold plunge venues, there has been an increased recreational use of ice baths. Many individuals are even installing them at home. The global market for cold plunge tubs, valued at nearly USD 338 million in 2024, is projected to rise to nearly USD 483 million by 2033. Social media reveals serene influencers claiming mental health, serotonin, testosterone, and metabolism benefits. But is this supported by evidence? Ice baths can alleviate muscle soreness post-training, albeit modestly and briefly. Certain studies suggest mood improvements after a single exposure to cold water in young, healthy individuals, but others find no such effects. Claims about mental health, testosterone, and weight loss lack solid evidence, relying more on anecdotal narratives spread by influencers.
Understanding the Ice Bath Experience
In commercial settings, users typically engage with the ice baths within scheduled sessions. Temperatures can range from 3°C to 15°C; some people even include ice blocks in their home setups. Businesses offering ice baths often do not monitor patrons, leaving them to self-regulate, assuming they know their limits.
Recognizing the Dangers
Cold water immersion sets off a potent physiological response. Water below 15°C triggers cold shock: rapid, uncontrolled breathing, racing heart rate, and soaring blood pressure. Prolonged immersion can result in hypothermia, where core body temperature drops critically low. Shivering might begin moments in, progressing to confusion or fainting, indicative of developing hypothermia. Occasionally, this cold shock can lead to heart attacks or strokes, especially in individuals with undiagnosed heart, vascular, or brain conditions. Back in 1969, researchers observed that even seasoned swimmers struggled in cold waters, with participants immersed at 4.7°C often only managing 90 seconds before experiencing significant respiratory distress. Even after exiting the ice bath, core temperatures can continue to drop, causing afterdrop. This can present issues such as collapse, even after leaving the setup. Young and healthy individuals can find themselves unprepared for the cold's severity. Recently, one of us (Sam Cornell) witnessed an incident requiring first aid at a Sydney venue where a young man, after ten minutes in the bath, suffered from uncontrollable shivering and cold shock. Extended exposure risks long-term damage to nerves and blood vessels in extremities, known as non-freezing cold injuries. Symptoms like numbness and pain can persist for years.
6 Tips for Safer Ice Bath Practices
The ice bath craze is an element of the larger wellness movement, often targeted at young men, where enduring discomfort is equated with discipline. Push through. Master your body. The worse you feel, the more right you're supposedly doing it. Yet beneath the allure lies a sobering reality: ice baths can be hazardous.
It's advised to proceed cautiously, following these tips if one chooses to partake in an ice bath session:
1. Consult a Doctor: If you or your family have heart, stroke, or respiratory risks, it’s best to avoid this practice.
2. Understand Personal Limits: Fitness doesn’t provide immunity to cold shock.
3. Ease Into It: Begin with short intervals progressing from warm to cold showers before full immersion.
4. Avoid Solo Sessions: Always have company, especially if you're new to ice baths.
5. Monitor Duration and Temperature: Limit to 3-5-minute sessions, and remember risks can manifest after exiting the bath.
6. Acknowledge Warning Signs: Symptoms like shivering, numbness, and confusion aren't necessarily badges of bravery—they could be danger signs. Take them seriously.
- (The Conversation) GRS GRS
(Only the headline of this report may have been reworked by Editorji; the rest of the content is auto-generated from a syndicated feed.)
