Mythbusting The Ice Bath
It’s Time To Set The Record Straight About The Science Of Polar Plunges
Click to listen to the audio version of this article.
The ice bath plunge has surged to new heights, becoming a go-to recovery trend among athletes everywhere, from amateur sports teams to elite mountain athletes. But in the heart of the fitness world, the ice bath debate rages on. Is it just a trend or a tool for genuine recovery? Do ice baths fulfill the chilly promises they make, or do they just leave you shivering and blue for no reason?
On one side, there are those who spin wild tales of instant recovery and superhuman strength. On the flip side, some are armed with scientific facts, challenging the integrity of these myths.
In this article, we’ll cover three of the most widely debated topics surrounding ice baths and help you know once and for all if they’re indeed fact or simply fiction.
Ice Bath Science
Ice baths have scientific backing for reducing muscle soreness post-exercise. They constrict blood vessels, flush waste products, and reduce swelling and tissue breakdown. Subsequent rewarming increases blood flow, aiding recovery. More research on long-term effects and immersion time is needed.
Ice baths have become a popular bio-hack to improve performance and other health markers, but whether they are truly beneficial is a heated discussion coursing through the fitness industry.
Effects On The Body
Ready for a dip? Dipping your body in ice water induces vasoconstriction, reducing blood flow to muscles. This process helps flush out metabolic waste, alleviate inflammation, and decrease muscle soreness. However, prolonged exposure can lead to risks, necessitating limited time and a strict range of temperatures.
Narrowing of blood vessels is a physiological adaptation to extreme cold and has the following effects on the body:
• Stimulates the release of norepinephrine, a hormone that plays a significant role in the body’s “fight-or-flight” response.
• Reduces fatigue and soreness, especially in athletes engaged in high-contact sports.
• Creates a numbing effect that helps minimize edema (swelling) by reducing blood flow to submerged areas of the body.
Once you leave the freezing environment and your body begins to warm up again, blood flow increases dramatically, further assisting with the recovery process.
Why Are Cold Plunges Trending?
The aforementioned effects are the facts. Thanks, however, to TikTok and Instagram, the “facts” have taken on a life of their own—one that’s far removed from the evidence-based research.
The ice bath trend stems from its perceived recovery benefits. Athletes use it to reduce muscle soreness, inflammation, and fatigue. The general public, via social media, has latched on and promoted a long list of benefits such as: Ice baths will help improve your mood, give you more energy, and help you lose weight. However, many of these benefits have no scientific efficacy or consensus.
Debunking Common Ice Bath Myths
If you’ve been caught up in the swirl of hearsay surrounding ice baths, we’re here to add clarity. Let’s separate the wheat from the chaff.
Myth 1: Ice Baths Detoxify The Body
This is a myth. While ice baths are known for their therapeutic benefits, such as reducing delayed-onset muscle soreness (DOMS) and aiding in muscle and tissue repair, there is no scientific evidence to support the claim that they detoxify the body.
Yes, ice baths have their place in the repertoire of traditional treatments from Japan to Sweden, and athletes have adopted this centuries-old practice as part of their post-recovery regimen. But their function isn’t about flushing toxins.
Instead, they should be continued for the known benefits. Muting muscle soreness and aiding muscle repair are more than enough reasons to add ice baths to your recovery. However, they’re not a detox magic bullet.
Myth 2: Longer Submersion Yields More Benefits
This is also a myth. But it’s buried in a few layers of complexity.
This is where the big debate is brewing around the pros and cons of ice baths for workout recovery within the scientific community. That’s because several studies suggest cold immersion may inhibit muscle growth and strength gains in the long run.
Given the conflicting perspectives in the scientific community, it’s evident that more research is required to get a comprehensive understanding of ice baths’ long-term effects and pinpoint the ideal duration for immersion.
But perhaps the greatest risk is not taking the correct precautions with ice baths. Without the right approach, jumping into a bath of ice opens you up to hypothermia, frostbite, and other cold-related injuries.
So, contrary to the old “more is better” adage, in the subzero world, quick and precise wins—at least until more research is conducted to merit more time in the tub.
While we wait for the opposing research communities to declare a victor, there are several guidelines you can follow to help increase the benefits and reduce the risks of cold immersion.
Chief among them is the duration of your soak. Submersion time in ice water should typically range from two to five minutes. This duration helps reduce muscle soreness and inflammation without risking frostbite, muscle loss, and strength gains. Individual differences and medical advice should always be considered for determining the right duration.
Some resources recommend 10 to 15 minutes, but since this is such an individualized variable, two to five minutes is the safest place to start if you’re new to ice baths and cold immersion. And remember, it’s not always about the longest haul but the most effective work. In this case, aim for the sweet spot: a refreshing 50 to 60 degrees F (10 to 15 degrees C). Go colder or freeze in the tub for longer, and you’re not embracing the bite—you’re risking frostbite.
Myth 3: Ice Baths Are Beneficial After Every Workout
This statement is a myth as well. While ice baths can be beneficial for athletes and amateur fitness enthusiasts, there is no scientific evidence to suggest that they are necessary after every workout.
The clearest benefits come in the form of treating injuries and speeding up recovery time. Simply put, not all endurance tests are created equal. Sure, every professional sports team has ice baths in the locker room, but they aren’t there for casual support. Trainers will have athletes jump on the ice if they’re nursing an injury or if they left it all on the field that day.
Final Takeaways
While debunking the myths surrounding ice baths is worth every ounce of effort, it’s equally important to recognize and utilize their proven benefits. They have a clear and specific purpose in muscle recovery. But there is still far more to research on the topic.
Bringing it back to the mountain athlete, if you’re marking miles in the backcountry, ice baths might accelerate your recovery process. But for those of you striving for strength and muscle growth on a typical Tuesday, ice baths might not be the answer.
Get Ice Water On Demand With Ice Barrel
Hardcore ice plungers aren’t making weekly runs to stock up on bagged ice. There are, indeed, other options. Besides making top-of-the-line tubs, the folks at Ice Barrel have a super-cool (meant it!) Ice Barrel Chiller device that’s billed as “the world’s most advanced cold therapy chiller.” The Ice Barrel Chiller makes cooling to 37°F easy. Its SmartSense technology enables precise temperature control, even in ambient temperatures up to 120°F.
Want a high-tech water-chillin’ machine that’s ready when you are? This one’s it! Wi-Fi connectivity and advanced scheduling allow users to control and schedule the Ice Barrel Chiller from anywhere using the Ice Barrel App. The Chiller features a proprietary time-to-temperature engine that adjusts operations based on ambient air temperature and real-time weather data, ensuring your Ice Barrel is ready when you need it and conserving energy when you don’t. For more, check out icebarrel.com.
Editor’s Note: This article was created in collaboration with MTNTOUGH
Get 30% OFF MTNTOUGH+ ANNUAL PLAN!
Hook & Barrel Magazine readers, here’s your chance to gain unlimited access to all MTNTOUGH programs, workouts, and content at a 30% discount. Visit the link below for details!
Code: HB30
Available only at MTNTOUGH.com