The Benefits Of Ice Baths: How To Safely Take An Ice Bath At Home

Ice baths are the wellness trend that just won't quit. Unlike many health hacks that take off on social media, the freezing plunge has stuck around. Celebrities love them. Influencers love filming them — and everyone is probably wondering if all the shivering and pain is actually worth it.

Ice baths are not new, but they have become increasingly popular lately. Today, cold plunges are a staple at many spas and there are even portable ice bath tubs you can buy and set up in your home.

On TikTok, you'll find countless videos of influencers taking ice baths, which look both relaxing and extremely unpleasant.

Proponents of the toe-numbing practice claim that ice baths have physical and mental benefits. These include fighting inflammation, boosting focus, and improving sleep. They're a favorite post-workout ritual among elite athletes to enhance recovery.

Many high-profile celebrities have touted their love of ice baths on social media, from Jennifer Aniston to Lady Gaga, and Harry Styles.

Actor Mark Wahlberg told TODAY he starts every morning with a freezing soak, even when he is staying at a hotel and has to fill up the bathtub using the ice machine. R&B singer Usher is such a fan he kept an ice tub backstage at his Las Vegas residency.

All social media buzz and celebrity endorsements aside, do ice baths have health benefits? If you’ve never taken an ice bath before, you probably want to know if they’re actually helping before subjecting yourself to all the shivering and discomfort.

We spoke to Dr. Dominic King, a sports medicine physician in the department of orthopedic surgery at the Cleveland Clinic, to find out what ice baths actually do to the body, whether there are health benefits or risks, and how to take an ice bath safely.

What is an ice bath?

Ice baths, also known as “cold water immersion,” involve submerging the body or part of the body into a bath of ice-cold water for a brief period of time, usually three to five minutes.

Ice baths are not new, but they have come in and out of popularity in recent years, King tells TODAY.com. What we know today as the modern ice bath has evolved over thousands of years from people jumping into freezing natural bodies of water.

Humans have been exposing themselves to extremely cold temperatures for therapeutic purposes, also called "cryotherapy," dating back to 3500 B.C., according to an article published in the Journal of Applied Physiology.

What do ice baths do to the body?

When you take an ice bath, several things will happen in the body, said King. First, the sensation of the cold causes an immediate circulatory response, which involves blood flow.

The blood vessels in the parts of the body that are submerged will constrict, King said. When blood vessels constrict, blood doesn’t flow as quickly to those areas, which lowers the temperature of the tissues. This typically occurs in the extremities first, King noted — this is because blood moves to the core of the body, where heat is held, to keep our vital organs warm.

“If your entire body is (submerged in icy water), you’re going to get constriction of those blood vessels throughout your body," King said. Generally speaking, less blood flow also means less swelling and reduced inflammation — at least temporarily, King adds.

Ice baths may also cause a sudden increase in heart rate, blood pressure, and breathing known as a “cold shock response,” TODAY.com previously reported. This response may also include muscle spasms, shivering and gasping as the body adjusts.

The sensation of plunging into the freezing water can also trigger the release of stress hormones, such as cortisol, and endorphins.

After the initial cold shock wears off, you may start to calm down as the body acclimates to the cold — distraction methods and breathing exercises can help this process.

When you get out of an ice bath, the blood vessels will dilate or widen and blood flow will return to the tissues exposed to the cold water, King notes, causing your internal temperature to rise again. As blood flows back to the cold tissues, your skin may feel hot or tingly.

The benefits of ice baths

There are many claims about the health benefits of ice baths. What does the science say?

Historically, the research on the effectiveness of ice baths has been “pretty mixed,” said King. Some studies even suggest that there is a placebo effect at play.

Overall, there is a lack of robust scientific evidence to support many claims about ice baths, and more research is needed. However, there are some studies which suggest that ice baths may have some potential benefits for certain people.

Exercise recovery

One of the most popular uses of ice baths is to cool down after exercise. Many athletes will plunge into icy water after training to ease sore muscles, relieve swelling and improve recovery, said King.

The evidence to support these claims has been debated, but a systematic review published in the journal of Sports Medicine in January 2022 suggests ice baths may be beneficial, especially for people who do high-intensity exercise, King noted.

“It showed that cold water immersion was an effective recovery tool after high intensity exercise, specifically HIIT exercises,” said King. In the study, people who used ice baths right after high-intensity exercise reported feeling better, increased muscular power and improved soreness, he added.

Researchers also observed positive outcomes for creatine kinase, an enzyme that is released into the bloodstream when muscle cells are damaged after strenuous exercise.

However, a 2024 study suggests that athletes may perform better if they soak in a hot tub after workouts instead of an ice bath. Researchers found that hot water may increase blood flow to muscles, which helps repair fibers damaged from vigorous exercise, NBC News previously reported — but more research is needed to compare hot soaks and ice baths.

One thing to keep in mind is that for elite athletes who do this frequently, this is part of their job, King said, and they usually have a team helping them.

Prevent overheating

Ice baths are also used in sports medicine to cool the body down very quickly and prevent the body overheating to dangerously high temperatures. In some cases, ice baths may be lifesaving.

“Historically, we’ve used (ice baths) in medicine to treat things like heat stroke,” said King. It's common to see tubs with ice at the finish line at marathons. “We’ll get a lot of runners … and their core body temperature is 105, 106, 107 … and you need to bring down their core temperature very quickly,” King said. 

A 2015 study which analyzed 18 years of medical tent patient records from an annual race in Massachusetts showed that cold water immersion resulted in a 100% survival rate for people with exertional heat stroke and should be the gold standard of care.

While ice baths can treat heat stroke, they should be done under medical supervision. King warns against using ice baths at home to reduce a fever, for example. “When you have a fever, the most important thing to do is to figure out where the fever is coming from. It could be an infection or another life-threatening condition,” said King, adding that you should see a health care provider.

Reduce pain and inflammation

Although jumping in an ice bath looks painful, some swear by them for pain relief. “Ice baths can numb pain receptors and bring down inflammation, so you can almost think of it as like a drug-free anesthetic,” King said.

Patients who have inflammatory conditions, such as rheumatoid arthritis, may find that cold water immersion helps reduce swelling or discomfort from flare-ups, Kind added.

Others may find that the shock of the icy water and the sensation of relief when getting out helps distract from pain, or just feels good in general.

Improve mood and focus

The mental health effects of ice baths are less studied, but there are plenty of anecdotal reports about the benefits for the mind. These include improving mental clarity, boosting focus, and reducing anxiety and depression.

King said he often hears from patients that ice baths help with mindfulness. “People sometimes do this as almost a post-workout meditation, so it helps them kind of focus on recovery,” King said. Some may find that freezing plunge is a temporary distraction from negative thoughts.

In the short-term, cold plunges may increase levels of dopamine and endorphins, which can contribute to a feeling of euphoria, but this is likely short-lasting, TODAY.com previously reported.

Relaxation and sleep

Many swear by ice baths for relaxation and better sleep.

Cold water immersion may help you feel more relaxed, especially after a workout, King said. “Some people note that it helps them actually sleep better, so after getting really hot, really sweaty, and doing (an ice bath) they just feel rested,” he added. 

More well-designed studies, such as randomized controlled trials, are needed to understand the effects of ice baths.

How to take an ice bath at home

In order to take an ice bath at home, you will need a bathtub or an immersion tub, water, ice and a thermometer. “Before you start, make sure whatever (tub) you’re using, you can safely get in and out of it,” said King.

First, fill the tub with cold water (about 60 degrees Fahrenheit). If it's your first time, Kind recommends starting out with water that is 68 degrees Fahrenheit.

Next, get in the tub and then slowly add ice, making sure you can tolerate the cold, said King. Most people soak for about two to five minutes. According to King, ice baths should last no longer than 10 minutes and the water should stay above 53 degrees Fahrenheit.

If the water is too cold or you soak too long, this increases the risk of damage to the skin or tissues, King noted.

Another option for beginners is to try a cold shower first. “If your body doesn’t like that, cold water immersion and ice baths might not be for you,” King said.

Ice baths can be used as needed after workouts or once or twice a week if you are training regularly, King noted.

Are there risks to taking ice baths?

While brief ice baths can be safe for most healthy adults, they are not recommended for everyone. “There’s medical conditions where you should check with your doctor beforehand because ice baths can have negative and potentially dangerous effects,” said King.

The way cold water causes the blood vessels to constrict could be harmful for people with certain underlying problems. These include high blood pressure, heart disease, diabetes, peripheral neuropathy, poor circulation, venous stasis and cold agglutinin disease, King said. He also cautioned against children using ice baths, especially young children.

In any case, check with your doctor about ice baths beforehand if you have health concerns.

Finally, avoid using ice baths to ease pain from an untreated injury, King said. “If you actually had a fracture, or an injured ligament or tendon ... and you’re using this to push through the pain, that’s a big no-no," said King, adding that you'd need to see a sports medicine physician to diagnose and properly treat the problem.