Fitness: Should we throw cold water at the idea that ice baths are a cure-all?

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Part of the problem with establishing a definitive position on the value of ice baths is that everyone’s response to the cold is different.

Wim Hof ​​is a Dutch extreme athlete who extols the virtues of enjoying the cold. Photo: postmedia files

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Sitting in a tub filled with ice water has long been used to aid recovery after a hard workout, often during a stretch of back-to-back games or competitions. It’s the promise of reduced muscle soreness that motivates most elite athletes to submerge their bodies in a bath cold enough to take their breath away.

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But recently, claims that a cold water plunge is a cure for whatever ails you have made ice baths popular among the less athletic. Improved fat loss, immunity, sleep and mood are associated with immersion in environments we would otherwise avoid at all costs. Celebrities like Harry Styles and Lizo have benefited from the therapeutic properties of ice baths. So is social media. But regularly immersing Joe and Jill in tubs of ice water has revived a trend that has ebbed and flowed since the time of the ancient Greeks. Cold plunge tubs can be found on Amazon starting at around $100, and many freezers have been retrofitted to allow couples to dive together.

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Morgan Woodfine, of the Montreal suburb of Carignan, began her descent about six months ago. She took her first dip in a bathhouse in Toronto that combines sauna, ice baths and breathing to create “a new form of wellness fun.” The experience included 20 minutes in the sauna, a quick rinse and three minutes in an ice bath with a teacher leading the small group in breathing and meditation.

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“It was a whole vibe,” said Woodfine, who claims he left her in a “happy place.”

When she got home, she repurposed a cattle tub as a diving tub and began her own regimen of ice immersions, roughly following a protocol outlined by Wim Hof, a Dutch extreme athlete who extolled the benefits of enjoying the cold. But three minutes in the tub a few times a week didn’t feel right, so Woodfine changed her routine, limiting her immersion experience to a few times a week.

“I use it as an exciting way to wake up,” said Woodfine, who enjoys what she describes as an instant boost to her physical and emotional well-being.

There’s no denying that an ice bath is invigorating. The acute stress of cold water triggers the release of mood-enhancing endorphins. But is the long list of therapeutic benefits currently associated with cold exposure exaggerated?

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Nicholas Tiller thinks so. A senior researcher at Harbor-UCLA’s Institute of Respiratory Medicine and Exercise Physiology, he says there is little evidence to support claims that ice baths have healing properties.

Even the science behind the recovery benefits of ice baths is ambiguous, with some studies suggesting that cold water immersion hinders strength gains, while others report improved muscle strength recovery (such as sprinting or jumping) 24 hours after high-intensity exercise. To further complicate matters, a 2022 study published in Sports Medicine advises that slightly warmer water and less time spent in the tub may actually be more beneficial for recovery, especially after exercise. endurance.

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Part of the problem with establishing a definitive position on the value of ice baths is that everyone’s response to the cold is different, with age, gender, body composition, fitness and health all likely factors that play a role in how well the cold is tolerated. . Then there are various protocols, including how long and what part of the body is exposed to cold, and of course the temperature of the water.

For some, cold water immersion is done under controlled circumstances, with water temperature, depth and length of soak strictly regulated. Others jump into a lake, ocean or stream with the intention of staying as long as possible before hypothermia sets in.

Within the athletic environment, the most popular post-workout protocol calls for a 10/10 approach: 10 minutes in 10 C water. Any longer than that, and instead of reducing blood flow (and inflammation), the opposite happens. Blood flow actually increases, meaning any potential for improved recovery is likely reduced. Tiller also notes that ice baths have not been shown to be more effective than less extreme forms of post-workout recovery, raising the question of why athletes would choose such a harsh form of therapy.

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It is also important to note that exposure to extreme cold is not without risk. Diving in cold water can make you suffocate and make breathing uncomfortable. It can also cause a sudden spike in blood pressure that puts strain on the heart and increases the risk of fainting, so you may want to think twice if you have pre-existing heart disease.

Tiller admits there’s a lot we still don’t know about cold water immersion, but what we do know is that ice baths aren’t a panacea for everything that ails you. Nor are they a shortcut to better mental health. That said, there’s no denying the invigorating appeal of a short stint in cold water—and the discipline it takes to endure the discomfort, which may be a big part of its appeal.

“In a big world of chaos, I find peace there,” Woodfine said.

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