Are ice baths worth the plunge?
From celebrities to influencers, everyone has plunged into the deep end of ice baths, but is truly what the social media portrays it to be, or is there more to it?
Courtesy: Sarah Sobier
Ice baths have come a long way – from medical torture to the new “it” thing that every celebrity and influencer is caught doing on Instagram. In the 19th century, plunging into cold water used to be held in Ireland’s Limerick asylum, outlawed after a patient – Danford died there in 1873 because of cold water submersion. However, the solemn origins of cold baths are lost in the stream of TikTok’s #coldplunge challenge.
In recent years, the resurgence of ice baths came through with sports medicine. Athletes would be advised to take a cold plunge for muscle recovery and to prevent further injury. Developed by the Dutch extreme athlete Win Hof, dubbed – “The Iceman”, the combination of breathing techniques and cold exposure was what made it a global phenomenon.
Many celebrities, including Tom Cruise, Kim Kardashian, Mark Wahlberg, Harry Styles, and Madona, along with fitness influencers, have been seen online plunging into cold baths, and at times citing the benefits of it as well. The fans of these ice baths have recorded improvements in their immune system, anxiety, depression, pain relief, and inflammation post-injury. Kieren Sheridan, a UAE-based physiotherapist explained the benefits of cold-water immersion therapy, as reported by The Ethicalist. “Ice baths also help flush out waste products like lactic acid, which can accumulate and build up in muscles. After exiting the bath, the effects continue when the body experiences what we call the ‘Hunting Reaction’. Blood vessels dilate and blood flow increases to the extremities, and this can ultimately lead to improved heart health,” he says.
However, in the cyclical bandwagon of Instagram influencers, reports that don’t match the popular anthem of “I love cold plunging” seem to fly out of the window. In 2022, Kellie Poole, a 39-year-old United States resident suddenly passed away from cardiac arrhythmia after entering 10.7 degrees Celcius water. As reported by The Guardian, Poole’s mother and her colleague were leading the session and are now campaigning for regulating immersion therapy to ensure safety.
Post-COVID, there has been an increase of health and wellness centers offering ice immersion in the UAE; and it sells itself in the landscape of the scorching sun. Despite session prices ranging from AED 125 to AED 580, the scientific evidence for the benefits of ice baths remains unclear. Kate Rew, the author of The Outdoor Swimmer’s Handbook, was reported saying, “There’s little scientific evidence to support the wellbeing benefits of cold water. There’s a dominant narrative that it’s very good for you to the extent that everyone should adopt it. But it’s not scientifically based. There isn’t much research except a lot of anecdotal evidence. So people should be liberated to follow their own inclinations.”
Your body temperature can begin to drop after a few minutes submerged in water with temperatures less than 70 degrees Fahrenheit, increasing the risks of hypothermia. Although rare, it is possible for someone attempting a cold plunge, to go into a cold shock causing hyperventilation, and spikes in blood pressure; and at times can even impact one’s cognitive abilities. That’s why, ice water immersion is not prescribed for heart and blood pressure patients. It is advised to never take an ice bath alone, especially for your first time; and to not stay in too long, as most benefits are accrued within the first couple of minutes.
So, is the ice bath a magic cure for health and wellness? The answer, like the perfect plunge duration, is likely a chilly “it depends.” For those curious, consulting a doctor and starting slow is the smartest first step. Ultimately, it is your question to ask yourself – “To plunge or not to plunge”.
