The popularity of ice baths has soared, transitioning from a niche practice among elite athletes to a mainstream wellness trend. Today, a variety of studios are offering ice baths or “contrast therapy,” which combines ice baths with sauna sessions. Social media influencers enthusiastically promote these cold plunges, claiming benefits for mental health, recovery, and overall well-being. However, the health risks associated with ice baths are significant and warrant careful consideration.
Cold water immersion has a long history, dating back to Roman times when the “frigidarium” featured cold plunge pools. While athletes have for years utilized cold water for recovery purposes, the recent rise in commercial cold plunge centres has made ice baths accessible to a broader audience. The global market for cold plunge tubs was valued at approximately $338 million in 2024, with projections indicating it could reach nearly $483 million by 2033.
Despite the buzz, the scientific evidence supporting the numerous claims surrounding ice baths remains limited. Some studies suggest that cold water immersion can reduce muscle soreness after intense training, albeit modestly and for a short duration. Additionally, there is some evidence that cold exposure might improve mood among young, healthy individuals. However, many claims regarding benefits such as enhanced mental health, increased testosterone levels, and weight loss lack robust scientific support, often relying on anecdotal evidence amplified by influencers.
Understanding Ice Baths: Risks and Recommendations
When patrons visit commercial establishments for ice baths, they typically have the freedom to use the facilities without constant supervision. Ice bath temperatures generally range from 3°C to 15°C, and while some facilities do not include actual ice, individuals often add ice cubes for a more intense experience.
The physiological response to cold water immersion is immediate and can be dangerous. Entering water below 15°C triggers a “cold shock” response, characterized by rapid breathing, increased heart rate, and elevated blood pressure. Prolonged exposure can lead to hypothermia, which occurs when the body’s core temperature drops to dangerously low levels. Symptoms of hypothermia may include intense shivering, confusion, and in severe cases, fainting.
Research dating back to 1969 indicates that even experienced swimmers can struggle in cold water. Participants immersed in water at 4.7°C found themselves facing significant respiratory distress within moments. Notably, even after exiting the water, individuals may continue to experience a drop in core temperature, known as “afterdrop,” which can lead to collapse.
In a recent incident at an ice bath venue in Sydney, first aid was required when a young man collapsed after remaining in an ice bath for ten minutes. He exhibited signs of cold shock, including uncontrollable shivering. Furthermore, prolonged cold exposure can result in long-term damage to nerves and blood vessels, known as non-freezing cold injury, which may cause persistent symptoms such as numbness and sensitivity to cold.
Guidelines for Safe Ice Bath Practices
As the ice bath trend continues to grow, especially among young men seeking to embrace discomfort as a form of discipline, it is crucial to approach this practice with caution. For those considering ice baths, following safety recommendations can help mitigate risks:
1. **Consult a healthcare professional**: Before starting, individuals should discuss their health history with a doctor, particularly if there are any heart, stroke, or respiratory risks.
2. **Know your limits**: Physical fitness does not exempt individuals from the dangers of cold shock.
3. **Start gradually**: Begin with short, warm-to-cold showers before attempting full immersion.
4. **Never go alone**: Always have a companion, particularly if it is your first experience with ice baths.
5. **Limit duration and monitor temperature**: Keep sessions between 3-5 minutes and be mindful that complications can arise even after leaving the water.
6. **Recognize warning signs**: Symptoms such as shivering, numbness, and confusion should not be ignored, as they may indicate the onset of hypothermia.
The enthusiasm surrounding ice baths underscores a broader wellness movement, yet individuals must remain aware of the potential dangers that accompany this trend. As more people seek the purported benefits of cold exposure, it is essential to prioritize safety and informed practice.
