Cold water immersion raises blood pressure and increases stress on the heart. Studies have shown this is safe for healthy people and the effects are only temporary. But it can be dangerous for people with heart trouble, sometimes leading to life-threatening irregular heartbeats, Cronenwett said.
While the concept of a post-workout polar plunge might not be appealing to everyone, an ice bath can be a game-changing post-workout recovery tool that anyone can take advantage of.
Try to stay in the ice bath for as long as you can, but do not exceed 15 minutes. It is recommended to work up to the recommended 15 minutes without pushing your body beyond its limits.
What are the benefits of cold water therapy? Cold water therapy has been reported to benefit the body in many ways, including: reducing muscle pain and stiffness after exercise, by reducing swelling and inflammation. improving risk factors for cardiovascular disease, such as blood pressure and cholesterol levels.
Taking a bath or shower in cold water during the winter may turn more fatal as it may cause brain stroke or heart attack. Immersing in cold water lowers the central body temperature and accelerates total peripheral vascular resistance which consequently increases arterial blood pressure leading to brain attack.
Ice baths may reduce inflammation, boost your mood, or relieve pain after a workout. There's no official recommendation for how to take an ice bath. But people usually spend 5 to 10 minutes in 50 to 59°F water. The cold-water plunges pose a risk to people with certain conditions.
Dizziness: Ice-cold water constricts your blood vessels which can lead to this dizziness.
You can take ice baths daily or multiple times a week. There's no recommended limit. Generally speaking, if your goal is to build the strength or size of your muscles, it's best to take an ice bath 24 to 48 hours after your training session.
If you want to gain the long-term benefits of ice baths, then you shouldn't take a hot shower right after an ice bath, because a lot of the benefits of cold exposure therapy come from your body's reaction to the cold and leaving it to naturally warm up on its own.
There is also the possibility of a shock to the body if you move from cold to hot and vice versa in an instant. You want to get back to your core body temperature through active recovery. You are better off drinking a warm beverage after taking ice baths as opposed to trying to quickly get warm with warm water.
You'll need to wear clothing, like shorts and a T-shirt, during your ice bath to protect your skin. Some people also choose to wear a sweatshirt and booties to keep their torso and toes warm.
Taking a cold shower may be the easiest method for beginners who aren't used to cold water exposure, but you can do ice baths if you have a bathtub or basin. If you prefer, you can perform cold water immersion outdoors if you have access to natural bodies of water. Just check the water temperature before you wade in.
Mental State & Energy
An ice bath conditions the brain and strengthens its ability to cope with life's daily stressors. Cold water immersion also creates balance and increases serotonin levels for an uplifted mental state and energy.
Watch the water temperature
A cold plunge is usually between 55 to 69 degrees Fahrenheit. Anything colder is a health risk. The National Center for Water Safety warns that immersion in water less than 60 degrees Fahrenheit can kill you in less than a minute.
Exposure to extreme heat or freezing cold for prolonged periods may not good for the body. If you take a dip, staying in an ice bath for more than 15 minutes is not recommended. Listen to your body. If you notice you are getting very tired or your skin is changing colors, it's time to get out.
It also found that those who took regular cold showers and ice baths had a significant decrease in cortisol levels (a stress hormone) compared to those who only took hot showers. This decrease in cortisol is why ice baths can improve your mood and alleviate anxiety and depression.
A cold shower to “cool off” might seem a good immediate choice. We feel cooler because of the combination of the cold water and the decreased blood flow to the skin, but in fact our core will get warmer because of reduced heat loss from the body without skin blood flow. Some minutes later, we feel hot again.
Cold showers and exposure to cold temperatures have been shown to increase testosterone levels, which can indirectly impact sperm count. Higher levels of testosterone can stimulate sperm production and increase the motility of sperm, which can improve overall sperm count.
Dr. Hame explains that cold showers are safe and pose no health threat for most healthy people. But consult your primary care physician (PCP) if you have concerns or have been diagnosed with: Cold urticaria (hives), a skin reaction to cold exposure. Heart disease, since a shock of cold may put added stress on the heart.