Cooling the Craze: Are Ice Baths Worth It?

Chilling your body has become a hot trend

Here's what to know before you take the plunge:

What exactly is an ice bath?

An ice bath, or cold-water immersion, is a form of cryotherapy. That's a fancy word that means cooling your body with freezing or near-freezing temperatures.

Typically, you take a 5- to 15-minute dip in water that's 59 degrees Fahrenheit or colder. Proponents claim it can ease sore muscles, boost mental clarity, help with sleep issues, and more.

Research is limited

MeetGlimpse.com, a consumer behavior website, reports that interest in ice baths and cold plunges grew by more than 200% in 2023. While many people swear by them, their appeal has accelerated faster than studies on this topic, making facts hard to come by.

You have options

Type “cold plunge/ice bath near me” into a search engine, and you'll get a long list of places where you can try one (along with equipment you can buy). But here's the thing: You don't need to head to a spa or buy pricey gear. You can try an ice bath in your tub at home.

And if dunking yourself doesn't sound inviting, you could get potential (and proven) benefits by using an ice pack to ease an injury or relieve sore muscles.

There are risks

While ice baths may have therapeutic benefits, they also can raise your heart rate, elevate your blood pressure, and more.

Bottom line: Check with your doctor before you dive in, especially if you have a health condition.