Ice baths have recently become popular due to social media’s influence on society. Joe Rogan and Andrew Huberman lead the charge popularizing cold water therapy through their popular podcasts. Rogan and Huberman both reside in the top 10 most popular podcasts as of today with no sign of slowing popularity. As a listener of the podcasts, I recently joined the crowd as an ice bather to test the science I have been hearing about.
The Why
When immersing yourself in cold water for a short period of time the effects are much different than if one were to stand out in the cold air. Water transfers heat much faster than air; therefore, when we submerge ourselves into the water, the effect of the cold exposure takes less time to manifest. In around 3-6 minutes, there are physiological benefits to sitting in cold water which are: increased metabolism, reduction of inflammation, and increased adrenaline. Metabolism increases as your body tries to heat itself up in the cold water to survive. This effect can persist for hours after you get out of the bath, potentially resulting in fat loss. Reduced inflammation, while beneficial for athletes and recovery can be beneficial for the average human because of things like improving circulation. Cold temperatures narrow the blood vessels which can reduce pain and swelling in even unnoticed areas in the short-term, but also as the body heats up it can promote better circulation as the body adapts to long-term cold therapy. The heightened adrenaline one gets from an ice bath is related to something called a eustress. This is when we force stress on our bodies to better adapt to our environment. When the body realizes it is safe in the cold and we are optionally choosing to be in the water we become better at managing stress in other situations when adrenaline is high. When we complete a stressful task, we then find relief from a boost of dopamine. Dopamine is a neurotransmitter that influences mood. Many drugs can mimic characteristics of the molecule causing feelings of happiness, such as cocaine. After an ice bath it is common for people to be in a better mood for a longer period of time due to the boost of this molecule.
Personal Experience
Here in upstate NY, it’s not easy to bathe with the outside temperature averaging around freezing until late spring. My ice bath sits on the porch at the will of upstate winters. Some days the air is 50 degrees and others it is below freezing, making getting in a challenge. So far, I have found it to be beneficial for three reasons. One is the mood boost; it feels great to complete a difficult task in 3 minutes. Most things we do as humans take hours, even days for task completion, so getting that boost is like finishing a workout. Second, is sleep quality. I think since I started ice bathing my body has become better at heat regulation. It may be a placebo, but I feel very warm when I hit the pillow at night. And finally, I find benefit in the team aspect of an ice bath. It is great introducing it to others and sharing our experience. Going through self-inflicted stress with others creates a mood boost in itself as we share our competency for the benefits.
Don’t Forget
While I think ice baths are excellent supplements to a personal fitness plan, it is important to remember it does not replace a consistently healthy lifestyle. Many of the new fads on social media gain a lot of traction in short video form. An ice bath and its effects will seem more dramatic with Andrew Huberman speaking over instrumental music with clips of strong Russians in frozen lakes. Bathing in cold water is not going to burn off a McFlurry and a Big Mac. Consistency is key and once you hit 10 days of ice-cold water, you really don’t want to do it anymore. For the effects to last, it’s important to stay dedicated and focused as any other well-being goal.
If you are interested in learning more, all relevant information comes from the Huberman lab podcast (linked below) and the studies that are linked in the description of the video.
Huberman A. (2023). How to Use Cold & Heat Exposure to Improve Your Health [Video]. YouTube. https://www.youtube.com/watch?v=x3MgDtZovks
Dual Waters 