Ice Barrel is America’s pioneering cold therapy company, crafting insulated barrels, advanced chillers, and essential accessories. Here are all the benefits that cold plunges offer to top performers and everyday wellness enthusiasts alike.
Just the simple act of getting in cold water can have a range of mental and physical health benefits across all ages and lifestyles—but convincing yourself to brave the cold to get those benefits might be tricky.
So, we’ve done the legwork for you. We’ve made a list of all the scientifically proven benefits of the age-old practice of cold water immersion.
What’s more, you can delve deeper into each benefit and the science behind it. This is a living article, and we’ll continue adding more detailed links over time.
And when you’re ready to take the plunge for yourself, get started with the most insulated cold water therapy product on the market.
Cold plunge benefits for different audiences: No matter who you are
Cold ice therapy may seem intimidating at first, but the long- and short-term health benefits you can achieve are well worth the temporary discomfort.
Whether you’re a seasoned athlete or just looking to enhance a regular workout routine, cold water therapy can change the game.
Cold Plunge Benefits for Men
While both sexes benefit from cold plunge therapy, studies have shown men can boost their sperm count and fertility in conjunction with a healthy lifestyle, as well as facilitate weight loss and can relieve stress and anxiety symptoms.
And, if you’re recovering from a workout, ice bath therapy has been proven to reduce muscle soreness and enhance your energy, so you can recover faster with less exhaustion.
Cold Plunge Benefits for Women
Just like with men, there are many ice bath health benefits for women, both in the short-term, and the long-term.
Cold plunge therapy benefits that can improve your day-to-day life:
- Weight loss
- Hair health
- Skin health
- Stress and anxiety relief
- Improved sleep
- Inflammation
But if you’re looking for improved recovery times after a workout, ice bath therapy can help tackle muscle soreness as well, and boost your energy levels to lead to better recovery times between workouts.
Cold Plunge Benefits for Athletes
As an athlete, you’re most likely already keeping up with the demands of an intense training schedule and exercise regimen.
An athlete might expect the following benefits from a polar plunge:
- Quicker recovery times
- Less muscle soreness
- Pain relief
Plus, cold plunge therapy can activate the body’s fight or flight response. Through focus and control, you can master your body’s response triggered by cold plunge therapy, and the grit and resilience you learn from taking the plunge will pave the way for better focus and determination as an athlete.
Get Colder. Feel Better.
Ice Barrel offers a convenient, safe, and enjoyable way to incorporate cold water immersion into your routine. Our barrels are designed with your comfort and safety in mind, supporting a variety of cold water practices.
Effective Upright Design: It’s the key to ensuring a natural, full-body submersion that triggers the body’s fight‐or‐flight response and maximizes the benefits of cold exposure.
Clean and Safe: Made from non-toxic, BPA-free, medical-grade material, it keeps your routine hygienic and low-maintenance—a crucial factor for health-conscious users.
Compact and Portable: Its lightweight, space-efficient design means you can integrate a top-tier ice bath into nearly any environment, making it easy to maintain a regular cold therapy routine.
Cold plunge health benefits
If you are still wondering if cold plunges are actually good for you, read on. Ice Barrel and cold plunge therapy can help you on your path to a healthier life.
Physical Health
While the cold may seem intimidating at first, ice plunge therapy is worth the many victories and cold therapy health benefits an ice bath can bring, including:
Inflammation Reduction
Ice bath therapy keeps inflammation in check. Some inflammation is a necessary function of the body after an injury or workout to heal properly.
However, other instances of inflammation need to be tempered, especially if it is causing you pain or stopping you from continuing your regular workout routine or hindering the activity of your daily life.
One of the many ice bath therapy benefits is that the cold water helps keep inflammation at a reasonable level.
Learn more about ice bath treatment for inflammation.
Immune System Boost
According to the Mayo Clinic, taking a regular cold plunge boosts your immune system by constricting your white blood cells, triggering an immune response.
The body’s natural defenses are stimulated, which leads to an increase in white blood cell production and a more alert immune system response.
Muscle Recovery
Especially for athletes, the muscle recovery benefits of cold plunge therapy are an exciting reason to brave the chilly water for a few minutes. When your body is no longer fighting against its own muscle soreness and recovery, you can get back to your regular training regimen faster.
But even if you aren’t an athlete, the muscle recovery benefits from an ice bath are not to be underestimated. With a regular cold plunge routine, you’ll find less tension and soreness in your muscles even from just day-to-day activity.
Pain Management
Similar to the benefits of muscle recovery, ice bath therapy can have analgesic (pain-relieving) effects, and it is often used as a form of pain management for various conditions.
While you’re in cold water, you’re likely to experience a numbing sensation, reducing the perception of pain. This numbing effect is caused by slower nerve conduction and decreased sensitivity of nerve endings.
Increased Energy
Exposing yourself to cold is a great way to jumpstart your senses and make you feel alert and energized, even if you’re taking the plunge early in the morning or after a hard workout.
In 2023, researchers used functional magnetic resonance imaging (fMRI) to identify the networks in the brain that lead to these positive effects. The study noted that perceived changes after cold water immersion were “feeling more active, alert, attentive, proud, and inspired,” as well as “reductions in distress and nervousness.”
Accelerated Metabolism
Whether you’re actively trying to shed body fat or are just looking forward to this added benefit, cold plunge therapy assists in this process by the activation of something called brown fat.
The function of brown fat is to assist with breaking down glucose and fat molecules to produce heat, thereby raising metabolism. It is the adaptive response of the human body due to exposure to repeated bouts of cold water that will manifest this benefit.
Reduces Core Body Temperature
After a workout, your body temperature will be significantly raised. One of the many cold plunge therapy benefits comes simply by lowering your body temperature after a workout.
The “cool down” period after a workout allows for your body’s heart rate and blood pressure to return to normal levels, which helps facilitate a safer, better recovery.
Mental Health
Cold plunge therapy can offer more than just physical health benefits—here are just a few of the ice bath therapy benefits that help your mental wellness, too:
Improved Resilience & Stress Management
When you do hard things like ice bath therapy, you’re forcing your body into a state of stress and activating the fight-or-flight response (caused by the sympathetic nervous system).
By experiencing small doses of stress, you’re teaching your body to become more resilient over time. Cold plunge therapy also requires mental toughness. This practice can foster a mindset of perseverance and discipline that carries over to other pursuits.
Anxiety Relief
Cold water therapy has been shown to stimulate the Vagus nerve, which is the biggest factor in making you feel a sense of calm and well-being.
By introducing the stressor of icy water, the parasympathetic nervous system is activated which in turn leads to stimulation of the Vagus nerve and the release of feel-good hormones.
Sleep
Getting proper sleep is crucial to your everyday functioning whether recovering from a sport, workout, injury or simply a normal days' activities. There is evidence that cold plunge therapy aids in getting quality sleep.
This has to do with the manipulation of the parasympathetic nervous system to aid in training the body to go into a relaxed state. Plus, the added benefit of pain relief and muscle relaxation helps contribute to a better night’s sleep and comfort.
Learn more about the science behind ice therapy for sleep.
Focus
When repeatedly exposing yourself to ice bath therapy, you stimulate your immune system, as well as activate the body’s natural “fight-or-flight” response, which lends to feelings of increased alertness and focus.
Repeated ice baths, especially at the start of the day, can help improve your focus as you move through the rest of your daily activities.
Improve Mood
A study published in 2020 showed a “statistically significant difference” in depressive symptoms of participants with chronic health conditions who practiced whole-body cryotherapy for 10 sessions.
The researchers also reported significant improvement in quality of life, self-assessed mood, and disease acceptance.
General Wellness
Even if you aren’t actively seeking mental or physical health benefits, cold plunge therapy can still give you great benefits that support your overall wellness:
Skin Benefits
One of the many cold plunge therapy benefits you can expect to see is a reduction in inflammation, particularly of the face and skin.
Ice bath therapy can also contribute to overall skin elasticity, and stimulates collagen production, which is one of the main proteins in the human body.
Facial Benefits
Ice bath therapy can contribute to the skin benefits mentioned above, which will help your overall facial complexion.
However, in addition to the above and specifically for your face, cold water therapy can reduce the size of pores on your skin, leading to a healthier-looking complexion.
Weight Loss
Cold water therapy stimulates metabolism by activating brown fat in your body, which breaks down glucose and fat molecules to produce heat.
When your body is exposed to extreme cold, those fat molecules are used to warm your body back up, which results in improved weight loss results.
FAQs
Is cold plunging safe? Are there any risks to cold plunges?
While our vision at Ice Barrel is for everyone, everywhere to experience the power of cold therapy, we value safety above all else and suggest consulting your physician before you start your practice and as needed.
What should I avoid immediately after a cold plunge?
Avoid sudden temperature changes, like jumping in a hot shower right after taking a dip in an ice bath. And, whether you’re a veteran ice bath taker or a newbie, you should always have a friend nearby as a safety precaution. Check out our full list of dos and don’ts to help you better prepare.
How long should I cold plunge to get the most benefits?
Studies recommend staying fully submerged in the ice bath for 11-15 minutes to provide the best results. You want to maximize your experience, but avoid risking overexposure.
What temperature should my ice bath be?
Your water temperature should ideally be between 52-60 degrees Fahrenheit (11-15 degrees Celsius), but it’s perfectly acceptable—and even recommended—to start at a higher temperature and work your way down. Many Ice Barrel users have shared they use around 40 pounds of ice (two large bags) to cool their ice bath. You might start with less (or no ice at all) and see how you feel.
How often should I do cold plunge therapy?
This varies based on individual tolerance, health, and objectives. Some find daily practices beneficial, while others prefer a few times a week. Start with what feels manageable and adjust based on your body's response.
How long do cold plunge benefits last?
Short-term benefits, like an adrenaline boost and a clear head, can happen instantly and will likely be short-lived. But with continued practice and building a healthy routine with your cold plunge therapy, physical and mental health benefits can be sustained over long periods of time.
What happens after 30 days of ice baths?
After about a month of sustained ice bath therapy, you can expect to feel positive changes in your body like improved recovery time after training, better circulation, less inflammation, and even improved mood and less stress.
How can I maximize my ice bath therapy benefits?
To find and maintain a cold therapy routine that gives you the maximum personal benefit, be in the most natural position for full submersion. When you get in cold water, you’re activating your body’s natural fight or flight response. This makes your chest, shoulders and core muscles tighten.
That is why we built Ice Barrels at 42 inches high and 31 inches wide that allows you to stay in an upright position, instead of reclined, so you can fully experience this natural response. It also allows you to easily submerge as much of your body as you want — whether that’s up to your neck and shoulders or even dunking completely in the cold water. Shop all barrels here.
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