What Are The Real Benefits Of An Ice Bath? | Experts Analysis

5 MIN READ

With our knowledge of hydrotherapy and hot tubs we wanted to learn more about cold water therapy and its benefits. The rise of ice baths and their popularity becoming more prominent, it made us quite curious. Famous people from all walks of life seem to be taking the plunge into this trend. But are they just following a trend or are there really some benefits from taking the plunge? This article will tell you if ice baths truly are beneficial, lets break it down.

Let's start at the very beginning...

What is an Ice Bath?

To put it simply, an ice bath is a container or tub filled with cold water, where ice is often added to reduce the temperature of the water to as low as 3 C. A person would slowly immerse their body into the cold water, but some people choose to only immerse specific body parts for targeted recovery. The length of time spent in an ice bath will vary person to person, but the recommended duration is usually around 10 to 15 minutes.

It's important to note, if the user feels any discomfort or excessive shivering it is likely a sign to get out of the water. When entering, it is essential for the user of the ice bath to focus on their breathing and mindset to avoid any discomfort.

Who should be using ice baths?

Ice baths are most often used by people who are active or participate in sports. It’s not uncommon to see athletes, fitness enthusiasts, and weekend warriors jumping into an ice bath after excessive physical activity. However, due to the rise in interest in cold water therapy, the benefits of ice baths have become attractive to non-athletes too.

Who shouldn’t use ice baths?

Research suggests that people with high blood pressure, cardiovascular disease, or diabetes should talk to their doctor before using an ice bath or any form of cold-water therapy. So, if you’re unsure whether you should be using an ice bath you should have the conversation with a healthcare professional, to be on the safe side. Some research also suggests that if you’re dealing with a fracture, tendon or ligament tear, you should avoid using an ice bath.

How often should you use an ice bath?

There is no recommended amount or limit to how often you should take ice baths. Some choose to use them daily and others weekly, it is more about how much time you have, how often you train (if you’re an athlete) or if you really enjoy using them.

How to keep ice baths water clean:

Most brands with no filtration system would recommend changing your water every four weeks. This can be extended using water treatments such as sanitisers, or UV purifier. To ensure that your ice bath water stays as clean as possible, it is recommended that you cover your tub or container to stop any debris from getting into it when you're not using it. If your water is starting to look murky or unhygienic, you should change it sooner than the four weeks.

The process of keeping your ice bath water clean will differ depending on the brand decide on, so it is important to do plenty of research before making a purchase.

For higher end brands like ‘Chill Tubs’, maintaining your water is much easier as these high quality ice baths come with ozone sanitation and a built-in filtration system as standard. This helps to keep your water cleaner for longer!

In our opinion and with our knowledge and research, these are the top five benefits as to why you might want to start using ice baths. In no particular order...

The top 5 benefits of using ice baths:

1. Reducing muscle soreness

The cold water from the ice bath constricts your blood vessels and this helps to slow your blood flow which can relieve any soreness you might be feeling in your muscles after any exercise. It also helps to relax your muscles and improve muscle stresses. The endorphins released are natural painkillers, which again helps with relaxation.

2. Improving recovery time

Ice baths help to drain the lactic acid out of your muscles after exercising. This will warm your muscles back up aiding a quicker recovery time.

3. Improving circulation

Using cold water therapy helps to trigger vasoconstriction which helps with blood flow. With an increased blood flow, it helps your body to flush out any toxins which in turn promotes your overall health and wellbeing.

4. Boosting your immune system

Clinical study's have looked at the effects of cold-water immersion over the course of 6 weeks. The overall conclusion of the study showed that the immune system become more active over the course the period. It appears that regular use can also increase the production of white blood cells which in turn helps fight off infections.

5. Metal health benefits

An ice bath helps to condition the bran and strengthens its ability to manage day-to-day stresses. It helps to balance and increase a person's serotonin levels which helps with energy and your mental wellbeing. With balancing of hormones and chemicals it, in turn, helps to deal with anxiety and depression.

After extensive research it is very clear that ice baths have both mental and physical benefits for most people, however you should ensure that they aren’t using cold water therapy when you are physically injured or suffer from any cardiovascular illness, unless recommended by a medical professional.

If you are interested in purchasing a high quality ‘Chill Tub’ then check out our website. If you have any questions, then give us a call – 07809345704!