What’s the Deal With Ice Baths and Cold Showers? Are They Really Worth It?

From pro-athletes to grandmas, nowadays it seems everyone is climbing into ice baths or plunging into freezing lakes in the name of health. But is it a route to tangible physical and mental improvements or just another aesthetic wellness fad on social media? If you’ve been sitting there wondering, ‘Are cold showers worth it??’, wonder no more. Here’s everything you’ve ever wanted to know about ice bath benefits, and exactly how those chilly waters can enhance your well-being.

Ice Baths vs Cold Showers – What’s the Difference?

An ice bath involves submerging yourself in water for anything from two to fifteen minutes. The water can be anything from 2°C-15°C, depending on user preference and experience. When dropping below 6°C, you will feel a gnawing sensation on your skin that can become addictive!

Cold showers can be done far more easily, making them more accessible. Just jump into your shower and turn the dial all the way round to cold. Staying under anything from two minutes upwards should allow you to reap the maximum rewards. If you’re curious, though, why not try a 30-second cold rinse after a warm shower to get an idea of what you’ve been missing?

The temperature of cold tap water dictates how cold your shower can go, it tends to vary from 10°C-20°C throughout the year. As a result, cold shower benefits are considered slightly less profound than those of a more intense ice bath, though definitely still worthwhile.

Want an old-school hack to get your shower water colder? Fill a colander with ice cubes and hang it from the shower head so the water passes over the ice. 

Are Ice Baths Good For You? – The Real Benefits of Cold Water Immersion:

Advocates of cold water therapy, whether ice baths, cold showers, or ice swims, often talk of its effects with a near-religious zeal. Here are some of the most commonly enjoyed, science-backed ice bath and cold shower benefits.

Mental Benefits of Cold Exposure:

• Improved Mood: Many cold water fans credit the cold as therapeutic in improving their mood, reducing their symptoms of depression and anxiety. This is likely due to the flood of dopamine, serotonin, endorphins, and other neurotransmitters that occurs when the body is submerged in chilly waters. 
• Mental Fortitude: Taking that first step into the cold never becomes easy. Even people who’ve been ice swimming for decades have to talk themselves into it. It’s this self-control that creates strong people with strong minds and laser focus- something we could all use more of!
• Reduced Stress: Cortisol is also released upon entry into cold water. This controlled exposure to stress hormones allows the body to train its reaction to stressors better. A more resilient, measured stress response in all avenues of life is the result- another huge bonus in today’s hectic society.
• Improved Sleep: The regulatory effects of cold water on your body’s hormones don’t stop at enhancing mood- it also helps optimize your sleep. By helping balance your sleep-wake cycle, a better night’s rest is assured.
• Sense of Community (if you want it!): Many people who have found their way to the cold have done so due to their own personal healing journeys. That makes them a very warm, welcoming, and understanding bunch. If you ever need a friendly face or ear, you’ll be sure to find it in the cold water community.

Physical Benefits of Ice Baths:

• Improved Muscle Recovery: The anti-inflammatory effects of cold temperatures have long been integral in athletic and injury recovery. Just check out Ironman competitions- at the finish line are numerous ice baths ready for competitors to plunge into!
• Reduced Inflammation, Swelling, and Bloating: That constriction of blood vessels sends fluids surging back into the core, minimising swelling and tackling fluid retention too.
• Circulation Boost: That instant tightening of your veins and flesh sends blood surging to your core, training and strengthening the vascular muscles.
• Weight Loss and Increased Metabolism: Cold exposure not only forces your body to burn more calories to warm itself back up. It also activates brown fat cells, which break down glucose and fat molecules to generate heat.
• Healthier Looking Hair and Firmer Skin: Chilly waters close up pores and smooth hair cuticles, resulting in extra-glossy hair and firmer skin. You can get these haircare benefits without the discomfort of ice baths, too. Simply end with a cold rinse whenever you wash your hair for a naturally high-shine finish.
• Better Cold Tolerance: Regularly training your body in how to respond to the cold helps you acclimatise to chillier temperatures more efficiently. The end result? You feel the cold less.
• Stronger Immune System: It’s not yet conclusive, but several studies have indicated regular cold exposure can fine-tune your immune system. Frequent ice bathers have demonstrated a more efficient and stronger immune response to pathogens.
• Potentially Treating Diabetes: High levels of brown fat activity have even been found to reduce levels of branched chain amino acids (BCAAs) in the bloodstream. High amounts of these compounds are linked to diabetes and obesity, so controlling them through cold exposure offers an exciting avenue for treatment. While research in this field is still in its infancy, it offers exciting hope for the future.
• Chronic Pain and Fibromyalgia Relief: Whether this is due to anti-inflammatory effects, reducing nerve activity, improved circulation, or the release of endorphins is unclear. Nevertheless, many sufferers of difficult-to-treat long-term pain have found enormous relief in cold water.

What Are the Risks of Cold Water Immersion?

Alongside the many ice bath benefits are some serious potential risks that should always be considered before you take the plunge. People with cardiovascular, circulatory, and respiratory issues should be especially cautious of consequences like:

• Cold Water Shock: Sudden exposure to icy water can dramatically increase your heart rate and cause gasping and hyperventilation. In extreme cases, this can cause fainting and cardiac arrest. Always enter cold water slowly, and never alone.
• Hypothermia: Cooling your body too much for too long a period can cause your core temperature to drop, causing hypothermia. Symptoms can range from dizziness and confusion to exhaustion and skin turning pale or blue, and hypothermia is potentially fatal. 

Always be on the side of caution regarding time in cold water, and if you experience any loss of sensation or it stops feeling cold, it’s a sure sign to get out. Certain medications can also affect the body’s ability to regulate its temperature, so make sure to consult a health professional if this might be the case. 

• Numbness or Stiffness: While temporary, cold water can cause prolonged numbness, tingling, and stiffening of joints. There is an increased risk of this if you have an underlying condition like Raynaud’s or Rheumatoid Arthritis. Using neoprene gloves and socks to protect extremities can help guard against these effects while still allowing you to reap the benefits of cold exposure.

So, Are Cold Showers and Ice Baths Worth It?

Provided you haven’t any underlying health conditions that might put you at risk, We certainly say the answer is a resounding yes! Whether your priorities are athletic recovery, mental wellness, or fine-tuning your physical health, the benefits of cold water are worth exploring. Start slowly, build up intensity gradually, and remember: consistency is key.

And once you’ve fully optimised your well-being, why not give your appearance the same treatment? Book in with Chaps & Co for a beard trim, a fresh haircut, or the full Chaps Grooming Package, and walk out looking as revitalised as cold showers leave you feeling.