6 Proven Benefits of Ice Baths or Cold Showers (+ Tips)

A cold drink on a hot day is a great way to cool off. But did you know that cold water can also offer other benefits? For example, by taking a refreshing dip, cold shower, or ice bath?

Cold is the new hot! 

Taking an ice-cold shower or ice bath has become popular again lately. On Instagram, we see world stars like Lady Gaga, Madonna, and Justin Bieber braving the cold. Is it a new challenge or just for fun? Both wrong: they do it for a different reason. Namely, exposing yourself to cold can have health benefits!

The Wim Hof Method

Thanks in part to Wim Hof, better known as The Iceman, cold water has become more popular than ever lately. His unique method is based on three pillars: cold training, breathing, and focus.

The basic idea of his method is very simple: first, set an intention (like with meditation) and then step into a cold bath or under a cold shower. Try to relax and use breathing techniques to endure it.

Proven benefits

There are many claims about the benefits of taking cold showers and ice baths, but what is true and what is nonsense? We will share some scientifically proven benefits of taking a cold shower or ice bath.

1. Increased alertness

A cold shower immediately puts you in a state of alertness! Research shows that a cold shower or ice bath results in increased heart rate, higher blood pressure, and faster breathing (1). These are the ingredients for increased alertness! Here's how it works:

When you take a cold shower, your muscles tense up, causing vasoconstriction. This raises your blood pressure and "hydrostatic pressure," causing your heart to pump faster and more blood to flow toward your muscles.

This process delivers various substances to the right places in the body, such as oxygen, vitamins, minerals, glucose, and fatty acids. At the same time, waste products are removed. Blood circulation is also important for fluid balance, growth, and the immune system. All of this can be activated by taking a cold shower!

2. Stronger immune system

Other research shows that people who take cold showers daily are 29% less likely to get sick (2). Or at least, they reported being less absent from work or school due to illness. The study involved over 3,000 participants. After their warm shower, the participants let ice-cold water run over them for 30 to 90 seconds.

3. Better mood

Feeling grumpy? Take a cold shower! At least, that's what this 2007 study suggests (3). The researchers found that exposure to cold water increases the availability of neurotransmitters such as norepinephrine and endorphins. This would make people less likely to develop depressive symptoms.

4. Cool down faster after exercising

No time to cool down after exercising? Then take a cold shower after your workout! Or even more effective: submerge yourself in a cold bath. Research shows that your body will return to its normal temperature much faster this way. And as a bonus, it can also help reduce inflammation (4).

5. Faster recovery

This one is also for athletes: first submerge in warm water and then in cold water can improve recovery and reduce fatigue. Researchers concluded this based on 23 peer-reviewed articles (5).

6. Pain relief

Putting an ice pack on a painful body part is nothing new. The cold reduces swelling and also slows down the speed at which nerves send pain signals to the brain (6). This can help reduce the feeling of pain. So, a cold shower or cold bath can work in the same way as pain relief.