Are Ice Baths Good for Swimmers? The Chilling Truth | OpenWaterHQ (2023)

FAQs

Do ice baths help with swimming? ›

Thus, it is still unclear whether ice baths even help with muscle recovery. However, other studies have concluded otherwise, so in the case of pain relief and recovery, the truth is still inconclusive. Because of this, swimmers need to decide what their goal is when it comes to taking an ice bath.

Ice baths- Ice baths are used after a long period of exercise and have great benefits to the body. They help speed up recovery, alleviate muscle pain, stiffness, and soreness, and even repairs muscles. If you can, put a bucket of ice in your bathtub, run a cold bath, and lay in there for five to ten minutes.

The Science of Ice Baths: Physical Benefits

So, according to science, what are the concrete benefits of ice baths? Cold-water therapy, and its close cousin cold-water swimming, have demonstrated encouraging results in various studies as ways to improve wellbeing, both physical and mental.

The general consensus from the literature is that the ideal length of an ice bath is 11-15 minutes. This maximizes the cryotherapy benefits of cold water immersion without inducing excessive stress or putting tissues at risk of frostbite or the body at risk of hypothermia.

Check with your doctor beforehand, as ice baths can have negative and potentially dangerous effects on people who have certain medical conditions: Heart disease. High blood pressure. Diabetes.

Submerging your whole body as you get into the ice bath will help you get the most out of your experience. The total-body dip exposes the whole body, thyroid and back of the neck to the cold, which elicits a more dramatic maximal hormonal response.

Avoid taking a shower right after an ice bath. It is better to let the body warm up on its own instead of shocking it with hot water. If after several minutes you cannot seem to get warm on your own, take a warm shower to raise your internal body temperature.

You don't need commercial recovery drinks Page 2 Opt for a milk drink: Milk, flavoured milk and milk shakes are near-perfect recovery drinks. Research shows that all types of milk after training speed up fuel recovery, encourage muscle gain and even reduce muscle soreness after training.

Ice baths may reduce inflammation, boost your mood, or relieve pain after a workout. There's no official recommendation for how to take an ice bath. But people usually spend 5 to 10 minutes in 50 to 59°F water. The cold-water plunges pose a risk to people with certain conditions.

Does bacteria grow in ice baths? ›

Instead, a food ice bath is a great and effective way to cool food quickly and evenly while preventing bacteria from growing and multiplying.

Czech researchers found that cold water plunging can increase blood concentrations of dopamine — another so-called happy hormone made in the brain — by 250%.

Don't take a warm bath or shower soon after your cold session. Contrast therapy has its benefits, but it's better to allow your body to raise its temperature naturally and gradually. Some great ways to warm up after an ice bath are: Stretch out in the sun.

Don't: Take a warm bath or shower as soon as possible after your cold session, and don't rely solely on ice baths for recuperation. Contrast therapy has its advantages, but it is preferable to let your body increase its temperature gradually and naturally rather than using contrast therapy.

“It is important to not stay in the ice bath for more than 15 minutes due to the risk of hypothermia and frostbite,” she warns, “If you notice that your skin is changing colors, then it is important to get out.”

Summary. The three dangers associated with ice baths and cold plunging are: drowning, hypothermia, & heart attack. To minimize these risks follow these safety protocols: 1) plunge sober & supervise children, 2) go feet first, 3) breathe, and 4) allow time to rewarm.

Cold shock response is a series of neurogenic cardio-respiratory responses caused by sudden immersion in cold water. In cold water immersions, such as by falling through thin ice, cold shock response is perhaps the most common cause of death.

Can You Cold Plunge Daily? Yes, you can plunge daily, but D'Agostino suggests creating a routine beginning with three days per week for the first few weeks so you can take note of how your body feels as you introduce a new stimulus. “The latest research shows that 11 minutes a week of being fully submerged is ideal.

Ice Baths Are Better than Cold Showers for Workout Recovery

Delayed onset muscle soreness (DOMS) is significantly improved after a workout when cold water immersion is used post-workout. A recent meta-analysis found that the most effective protocol is 11-15 degrees C (50-60 degrees F) for 11-15 minutes.

“Simply breathe in through your nose and out through your mouth,” he says. “Try not to have a pause on the inhale or exhale.” He advises 30 repetitions of this, and then relaxing and breathing normally, to prepare your body and mind for the cold water.

What temperature should your body be in an ice bath? ›

Also called cold water immersion (CWI) or cryotherapy, the practice of taking a 10 to 15 minute dip in very cold water (50-59°F) after an intense exercise session or competition is believed to help reduce muscle pain and soreness.

This releases the cold peripheral blood back to your heart too quickly, mixing with warm blood and creating a sudden drop in core body temperature. This usually leads to a severe shivering response that typically lasts around 10-15 minutes after cold exposure but can be as long as an hour or more.

New research says if you want to recover faster, hop out of the ice bath and onto the massage table.

You should at least wear shorts and a t-shirt but some people choose to also wear a sweatshirt, booties, and gloves. It's up to you. Plan to get out of the ice bath slowly and some light movement to warm up.

When you sit in an ice bath — or when you rub a cup of ice on the muscles you just trained — the cold causes your blood vessels to tighten. This helps flush the lactic acid and other toxins out of your tired muscles.

Fill a tub halfway with cold water and ice. One to three bags of ice should be enough to achieve the optimal water temperature—between fifty and fifty-nine degrees Fahrenheit—depending on your cold tolerance level.

In general, two or three ice baths that last 10 to 15 minutes is a good weekly number to aim for. Keep in mind that you'll have to build up to 10 to 15 minutes over time.

Remember to also stay hydrated by drinking plenty of water before and after your swim, and to avoid heavy, greasy, or spicy meals that could cause digestive issues while swimming.

Do not lie in the sun to dry yourself. Lying on a chair by the poolside or beachside with a drink in hand may look glamorous, but is not advisable after a swim.

For extended (longer than one hour) or strenuous workouts, you should seriously consider consuming a sports drink, including premade ones such as Gatorade or ones you can easily mix such as INFINIT Nutrition's U.S. Masters Swimming blends designed specifically for swimmers.

How often is an ice bath beneficial? ›

Ice baths can be used as needed after intense workouts or once or twice a week if you are training regularly, King noted. One thing to keep in mind is that for athletes who do this more frequently, this is part of their job, King said, and they have a whole team helping them.

Cold Water Calms the Vagus Nerve

When you're stressed, the vagus nerve signals your body to release stress hormones. When you take an ice bath, the cold water has a calming effect that activates the vagus nerve to decrease stress levels and to help reduce tension and anxiety.

SOLOMON says: The maximum time for an ice bath is 20 minutes. More than that might cause frostbite. After 20 minutes, the blood vessels constrict and the body experiences decreased circulation.

If you're someone who gets really chilled, consider sipping on a cup of tea while in the ice bath to warm you up a little. After your ice bath, bring your body temperature back down slowly. It is tempting to rush to take a hot shower (I've certainly been guilty of doing that many times).

Improves Brain Function and Mood

Exposure to cold activates the sympathetic nervous system and increases endorphins (feel-good neurotransmitters). It also increases the release of noradrenaline in the brain, which prepares the body for action and sharpens focus. Cold therapy can also improve mood for similar reasons.

NASA studies found that repeated dips in chilled water over a 12-week period resulted in a series of changes known as 'cold adaptation. ' This brought down blood pressure and cholesterol as well as toning muscle.

Cold water preserves natural oils and keeps your hair manageable, gives it a healthy shine and loads it up with extra moisture giving it a smoother and shinier look. Cold water helps close the cuticles. Closed cuticles are smoother cuticles which can give your hair some much needed shine.

Take a five-minute ice bath to release melatonin

Melatonin is a naturally-occurring hormone that prompts your body to feel tired and sleepy, making the onset of sleep faster and the depth or sleep greater. While warm bathing might cause a slight melatonin spike, ice bathing causes an even greater one.

Risks associated with cold exposure include frostbite, hypothermia, heart arrhythmias and even heart attacks. "It's not a completely benign activity," Dr. Zaslow says. "Talk to your doctor to make sure that no harm comes from a fun activity that is intended to help your health."

It is advisable to stretch a bit after an intense workout session, but you might sometimes forget and hop right into the cold bath. So, should you stretch after this cold water immersion therapy? Yes, it would be best if you stretched but only once your body temperature has reached normal heat levels.

What is the most time in an ice bath? ›

Dutch adventurer Wim Hof is a human icicle — a man with incredible tolerance for cold. He holds the Guinness World Record for sitting in an ice bath for one hour, 52 minutes and 42 seconds — something most people can only tolerate for a few seconds.

After Workouts in the Heat

Recovering after strenuous workouts is one of the best times to take a cold plunge. This especially holds true for workouts in the heat. When your body temperature stays too high for too long, you risk heat stroke, which is highly dangerous.

Some studies suggest 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) to be an optimal temperature range for cold plunges focused on reducing muscle soreness, notes Dr. Van Dien.

It has been used for a while by sportspeople as a way to reduce muscle soreness and speed up recovery time – with people typically spending about ten minutes after exercise in cold water that's about 10-15°C. Cold water has also been used to help treat symptoms of depression, pain and migraine.

An ice bath can soothe muscles, reduce inflammation, improve breathing, and give your mood a major boost. It's no surprise that boxers and top athletes choose ice baths as an important part of their recovery and conditioning.

One of the little-known problems associated with cold water immersion is what's known as non-freezing cold injury. When we are exposed to the cold, it's normal for the hands and feet to feel very cold or numb and they may tingle or be painful on rewarming.

The heart. Cold water immersion raises blood pressure and increases stress on the heart. Studies have shown this is safe for healthy people and the effects are only temporary. But it can be dangerous for people with heart trouble, sometimes leading to life-threatening irregular heartbeats, Cronenwett said.

One 2021 review study, for example, found cold treatments helped patients suffering from mental-health problems, especially depression. Other research has suggested a plunge or swim in icy water can help reduce inflammation, improve the immune system and even help protect the brain from degenerative disease.

How many bags of ice do I need for an ice bath? ›

Fill your tub up halfway with cold water. Then, add three 5 lb (2.3 kg) bags of ice to chill the water to around 55 to 68 °F (13 to 20 °C). Slowly submerge your body into the ice bath and take deep breaths to calm down and help lower your heart rate. Don't stay in an ice bath for longer than 5-10 minutes.

How many times a week should you take an ice bath? The ideal number of weekly ice baths varies depending on your health goals. In general, two or three ice baths that last 10 to 15 minutes is a good weekly number to aim for. Keep in mind that you'll have to build up to 10 to 15 minutes over time.

Ice Baths Are Better than Cold Showers for Workout Recovery

A recent meta-analysis found that the most effective protocol is 11-15 degrees C (50-60 degrees F) for 11-15 minutes. Ice Baths will be more effective than a cold shower in this sense, partly due to your own confidence and conviction.

You want to get back to your core body temperature through active recovery. You are better off drinking a warm beverage after taking ice baths as opposed to trying to quickly get warm with warm water.

The cons of cold showers:

It could actually make you even colder and increase the amount of time it will take for your body to warm back up. They may not be a good idea if you're sick, either. Initially, the cold temperature might be too hard on your immune system, so it's best to ease into the cooler temperatures.