Ice baths, or cold-water immersion (CWI), have become popular for their supposed health benefits — from reducing stress to improving immunity. But new scientific research suggests these claims might be overblown.
A large study published in PLOS ONE looked at 11 separate investigations involving over 3,100 people to understand how cold-water immersion really affects health. The study examined a wide range of effects including sleep, stress, inflammation, immunity, mood, and mental focus.
What the Science Found
Athletes often use ice baths to reduce muscle soreness and inflammation after intense exercise. However, the study showed that immediately after cold-water exposure, inflammation actually spikes. This reaction is the body’s natural stress response and can help athletes recover stronger, but for most people, this sudden increase in inflammation could be risky, especially for those with existing health issues.
In addition, the researchers found little evidence that ice baths boost the immune system or improve mood over the long term. While stress levels dropped for about 12 hours after cold-water immersion, they returned to normal afterward. Improvements in quality of life and sleep were short-lived, lasting less than three months.
Some Positive Signs
One bright spot was that people who took cold showers missed fewer days of work due to illness, suggesting better tolerance to sickness rather than fewer infections. Also, brief daily cold showers appeared to improve sleep quality, but this finding mainly came from studies on men, so it’s unclear if it applies broadly.
What You Should Know
While ice baths might give you a temporary mood boost or help athletes recover, the overall health benefits for everyday people are limited and short-term. People with health conditions should be especially cautious because the inflammation spike caused by cold exposure could cause problems.
Researchers emphasize that more studies are needed — especially those that look at long-term effects, ideal temperatures, and how different groups of people respond to cold-water immersion.
Read more:
- Is “High Protein” Just a Marketing Gimmick? What Science Really Says
- 650-Rep Bodyweight Workout Doubles as a Full-Body Health Booster
- How Many Push-Ups Do You Need to Build Muscle?
