Cold water immersion, also known as ice baths or cold-water therapy, is a popular practice among athletes, fitness enthusiasts and wellness seekers. But what are the actual benefits of plunging into freezing water? And are there any risks or drawbacks?
In this blog post, we will explore the latest scientific evidence on cold water immersion and its effects on health and performance.
What is cold water immersion?
Cold water immersion is the practice of submerging part or all of the body in water that is below 15°C (59°F) for a period of time, usually between 5 and 20 minutes. It can be done in natural settings, such as lakes, rivers or oceans, or in artificial containers, such as tubs (ahem, and Iceberg Tub), barrels, or ice buckets.
Cold water immersion is often used as a recovery strategy after exercise, especially after strenuous or eccentric exercise that causes muscle damage and soreness. Some people also use it as a form of stress relief, mental stimulation or for general wellness.
How does cold water immersion affect the body?
Immersion in cold water has a major impact on the body and triggers a shock response such as elevated heart rate1. It also activates the sympathetic nervous system, which is responsible for the fight-or-flight response, and releases hormones such as adrenaline and cortisol.
Some of the physiological effects of cold water immersion include:
- Reduced inflammation: Cold water constricts blood vessels and reduces blood flow to the affected tissues, which may help decrease swelling and inflammation2.
- Reduced pain: Cold water numbs nerve endings and reduces pain perception, which may help alleviate muscle soreness and joint pain2.
- Increased metabolism: Cold water stimulates brown fat, which is a type of fat that burns calories to generate heat. This may help increase energy expenditure and reduce body fat3.
- Improved insulin sensitivity: Repeated cold-water immersions during winter months have been shown to improve the way the body responds to insulin, a hormone that controls blood-sugar levels3. This might help reduce risks for diabetes or keep the disease under better control in people already affected, though more studies would be needed to prove that.
- Improved mood and well-being: Cold water immersion may have positive effects on mental health by releasing endorphins, which are natural painkillers and mood boosters. A 2020 study conducted in Britain found that 61 people who took a 10-week course to learn to swim in cold seawater experienced greater improvements in mood and well-being than 22 of their friends and family members who watched them from shore4. Some people also report feeling more alert, energized and refreshed after a cold-water dip.
What are the risks or drawbacks of cold water immersion?
Cold water immersion is not without risks or drawbacks. Some of the potential negative effects include:
- Increased cardiovascular strain: Cold water immersion increases the workload on the heart by raising blood pressure and heart rate1. This may be dangerous for people with underlying heart conditions or risk factors for cardiovascular disease. Some studies provided evidence that cardiovascular risk factors are actually improved in swimmers who have adapted to the cold1. However, other studies suggest the workload on the heart is still increased1.
- Hypothermia: Cold water immersion can lower body temperature to dangerous levels if done for too long. Hypothermia is a condition where the core body temperature drops below 35°C (95°F) and causes symptoms such as shivering, confusion, drowsiness and loss of consciousness. Severe hypothermia can lead to organ failure and death.
- Skin damage: Cold water immersion can cause skin damage such as frostbite or chilblains if done in extreme temperatures or without adequate protection. Frostbite is a condition where the skin tissue freezes and dies, causing blisters, ulcers and gangrene. Chilblains are small, itchy swellings that occur when blood vessels constrict and then dilate too quickly in response to cold exposure.
How to do cold water immersion safely and effectively?
If you want to try cold water immersion for yourself, here are some tips to do it safely and effectively:
- Consult your doctor before starting cold water immersion, especially if you have any medical conditions or concerns.
- Start gradually and increase the duration and intensity of your sessions over time. For example, you can start with 5 minutes in 15°C (59°F) water and work your way up to 20 minutes in 10°C (50°F) water over several weeks.
- Choose a safe location (such as in an Iceberg Tub) and time for your cold-water dips. Avoid swimming alone, in unfamiliar waters or in bad weather conditions. Check the water temperature and quality before entering.
- Warm up before and after your cold-water sessions. Do some light exercise before immersing yourself in cold water to increase blood flow and prevent muscle cramps. After getting out of the water, dry yourself quickly and put on warm clothes. Drink hot fluids and eat something to restore your body temperature and energy levels.
- Listen to your body and stop if you feel unwell or uncomfortable. Signs of hypothermia include shivering uncontrollably, slurred speech, confusion, drowsiness and loss of coordination. If you experience any of these symptoms, get out of the water immediately and seek medical attention.
Conclusion
Cold water immersion is a practice that has been used for centuries for various health purposes. It may have benefits for reducing inflammation, pain, body fat and improving mood and well-being. However, it also has some risks and drawbacks that need to be considered before trying it out.
If you want to experiment with cold water immersion, make sure you do it safely and effectively by following the tips above. Remember to consult your doctor before starting any new health regimen.
