4 Benefits Of Ice Baths That Might Surprise You
Taking an ice bath is definitely painful bliss. That’s what it feels like to plunge yourself inside a bath full of ice with temperatures sitting anywhere between 1-15 degrees Celsius.
Some might think you’re crazy, but there are many benefits to taking an ice bath. Cold exposure for short periods of time can be good for your health in many different ways. Some people take cold showers, some people take ice baths or use cryotherapy. But right now, we’re here to explore some of the benefits of ice baths that you might not have heard about.
Disclaimer: Many experts suggest that taking ice baths should be taken with caution as it can lead to hypothermia, which can turn fatal very quickly.
#1 Fat burning
Did you know there two different types of fat? There is white fat, found around your abs, waist and thighs. And then there is brown fat, what we deem a ‘good’ fat, found around the back of our neck and collar bones which is metabolically active allowing you to burn more white fat. When the body is immersed into ultra cold environments such as an ice bath, it can activate the brown fat and muscles which creates the production of two hormones, FGF21 and irisin which help burn white fat tissue, essentially helping you lose weight. When the body is in this state with increased brown fat through cold exposure, it needs to generate more heat to protect the body, which in turn, uses more calories.
A study was undertaken by endocrinologist Dr Paul Lee of Garvan Institute of Medical Research Sydney, by looking at the brown fat tissue during cold exposure and exercise, the levels of irisin (produced by shivering muscle) and FGF21 (produced by brown fat) rose. Specifically, 10-15 minutes of shivering increased irisin to such a level that it has the same effect as an hour of moderate exercise. What is also extremely interesting is that Dr Lee found that 50 grams of white fat stores more than 300 calories of energy, and the same amount of brown fat could burn up to 300 calories a day.
#2 Increased sperm count
To the men out there, this ones for you. Whilst there is conflicting evidence on this one, there is a very interesting study that relates to how this might be plausible. A study published by the Brazilion Society of Urology showed that infertile men who had an increased exposure to high water temperatures (such as hot tubs, jacuzzis or hot baths) which in this case was known as “wet heat” was likely having an impact on both the production and motility of sperm. Turek says:
“We now have actual evidence to show patients that these recreational activities are a real risk factor for male infertility.”
When the participants were asked to reduce exposure to such “wet heat” for 3+ months had a mean increase of 491% after 3-6 months. Whilst an overall healthy diet, lifestyle and sleep routine will be the most effective in maintaining a healthy sperm count, so will reducing “wet heat” and exposing the body to cooler temperatures as it is said this will increase the sperm motility.
#3 Faster recovery
One of the main reasons ice bathing was adopted by so many athletes was due to it’s ability to allow them to work out intensely on a back to back basis, as cold water immersion may reduce DOMS (delayed onset muscle soreness). A systematic review found that both massage and cold exposure were of the most effective techniques in reducing inflammation and providing recovery after physical exercise.
It has been said that cold water helps to decrease core and skin temperature, which will increase the body’s heat-storage capacity, causing peripheral vasoconstriction and increase central blood volume. This process may aid in mitigating the inflammatory response in the tissue affected during the training bout (Ace Sponsored Research).
Whilst the research is not widely understood just yet on cold water therapy, there is compelling arguments that both cold water immersion and contrast water therapy can be beneficial for recovery of perceptions of fatigue.
#4 Improved Immune Function
Aside from a healthy diet, regular exercise and a solid sleep routine, ice baths can be a beneficial in aiding immune function. It’s likely you’ve heard of the super human Wim Hof whose three pillars of health rest on breathing techniques, meditation and… you guessed it - cold water immersion. This, coupled with alternative breathing techniques offer a the ability to trigger an adaptation response to the immune system. It’s what is called ‘controlled hypoxia’—which works by activating the stress hormone adrenaline. When the body is exposed to such physiological stressors such as ice bath therapy, it challenges the body to function beyond its comfort zone, hence its direct effect on immune function.
PRO TIP When we here the word ‘stressors’ we often attribute it with negative connotations. However in this instance, ‘stressors’ can also be seen as type of positive stimulation. which is what Micheal Easter alludes to in his riveting book The Comfort Crisis:
In many ways, we're more comfortable than ever before. But could our sheltered, temperature-controlled, overfed, underchallenged lives actually be the leading cause of many our most urgent physical and mental health issues?
The Bottom Line
Whilst there is conflicting evidence regarding ice baths and their effect on recovery specifically, it can be said that over the last few years emerging studies have increased. This is good news for a century-old technique as it shows the popularity of cold water immersion being used in physical recovery settings such as those who are professional athletes, to those who simply wish to improve their overall recovery and fitness routine.
What is undeniable is the the thermogenic and metabolic effects ice baths have on the body. In the right context with people you trust, ice baths can be a positive addition to a recovery routine with good foundations - why not take the plunge.
Here, at Recovery Guru, we see the most beneficial aspect of ice baths as giving one the ability to find peace in discomfort, and who doesn’t need more of that?
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