Can ice baths improve your health?
Ask the doctor
Q. I'm mesmerized by people who purposely sit in cold water to ostensibly improve their health. Are there any benefits?
A. It does take a certain bravado to immerse yourself in cold water, doesn't it? But while they feel quite frosty, most ice baths take place in water that's between 50° and 60° F. Many athletes use them as a way to dampen muscle pain and alleviate soreness. Research that teases out the potential benefits of ice baths is scant, however. They're believed to lower stress, reduce fatigue, speed up workout recovery time, and even increase sex drive, but scientific evidence remains inconclusive.
Before plunging in, you should know that ice baths can be risky. Hypothermia can begin to set in within minutes of being immersed in water less than 65°. And sudden submersion in water that's 60° or lower can shock your body, causing rapid breathing, involuntary gasping, and spikes in heart rate and blood pressure. Never take an ice bath without someone nearby, and stay in for a maximum of 15 minutes.
Image: © Ivan Rodriguez Alba/Getty Images
About the Author
Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
