Benefits of taking an ice bath

Soaking in ice water for 5-10 minutes can reduce inflammation and increase blood flow to injured tissues, aiding recovery after exercise.

Soaking in a cold bath after a strenuous workout is a form of therapy. It helps boost the body's resistance, benefiting both mental and physical health.

Reduce inflammation

Cold showers provide a soothing sensation by reducing blood flow to the muscles, thereby lessening inflammation and swelling. Many studies show that cold therapy can effectively reduce inflammation after exercise.

Prevent muscle pain

People who take ice-cold showers experience less muscle pain because nerve signal transmission is slower. The heat from the water also contributes to a reduced perception of pain. This explains why many people believe that the habit of taking cold showers reduces delayed muscle soreness after exercise.

According to scientists , taking cold showers can also help reduce pain from chronic conditions such as rheumatoid arthritis, gout, and fibromyalgia.

Soaking in ice water for 5-10 minutes can reduce inflammation. Photo: Freepik

Lower body temperature

Immersing yourself in ice water is a quick way to cool down after a strenuous workout. A 2015 study by the University of Connecticut and the University of Alabama (USA) showed that soaking in cold water for less than 10 minutes reduces body temperature after exercise, preventing heatstroke and heat exhaustion.

In sports medicine, this method is used for marathon runners or people with heat injuries to lower their body temperature.

Increase focus

Occasionally, a person might enjoy the sensation of coolness, especially when they feel their brain is more focused. Some people consider this a beneficial method for mental well-being.

Sleep better

According to research from the University of Luxembourg, cold showers stimulate the vagus nerve in the neck, thereby reducing heart rate and stress levels. Research from Svyasa University (India) also concluded that exposure to cold temperatures, such as cold compresses or ice baths (hydrotherapy), can enhance central nervous system function and improve sleep quality.

The recommended soaking time in water at a temperature of 10-15 degrees Celsius is 5-10 minutes. Those looking to increase muscle strength or size can take an ice bath 24-48 hours after a workout to reduce inflammation, improve blood circulation, and relax muscles.

People with a history of high blood pressure, open wounds, or heart disease and circulatory problems such as peripheral artery disease should avoid ice-cold baths as they can easily lead to complications, hypothermia, and increased wound pain.

Huyen My (According to Cleveland Clinic, USA Today )

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