Do Ice Baths Actually Work? The Cold, Hard Truth.
- Dr. Nicole Ballantyne
- Jun 18
- 2 min read
You’ve seen them all over social media—athletes, influencers, and maybe even your neighbour braving icy waters in the name of recovery. But when it comes to cold plunges, is the science as strong as the hype?
Let’s break down the current research and see whether they’re right for you.
🧊 What Are Ice Baths Supposed to Do?
Cold plunges—or ice baths—involve immersing your body in cold water (typically 10–15°C or colder) for a short period, often 3 to 10 minutes.
They’re often promoted for:
Reducing muscle soreness
Improving recovery
Boosting mood and mental resilience
Reducing inflammation
Promoting longevity
But does the evidence actually support these claims?
Ice Baths for Recovery
There’s good support for the idea that cold exposure can temporarily reduce soreness after intense training. This is especially true for endurance athletes or after high-volume workouts.
However, there’s a caveat.
Cold exposure immediately after strength training may blunt the natural inflammation and repair process your body uses to build muscle. If your goal is long-term strength and hypertrophy, regular post-workout ice baths might actually work against you.
Use with care. Great for soreness, but not ideal after every lift.
Mental Resilience & Mood Boost
One of the more interesting findings around cold plunges is their effect on the nervous system. Exposure to cold stimulates the release of dopamine—a feel-good neurotransmitter—and helps train the body to tolerate stress.
Cold plunges can act like a mental reset button, providing:
Enhanced alertness
Improved mood
Better stress tolerance
For many, the psychological benefits alone make the cold worthwhile.
What About Inflammation & Longevity?
Some studies show cold exposure can reduce systemic inflammation markers in the body—an appealing idea for anyone looking to improve long-term health.
But again, it’s not a cure-all.
Cold plunges aren’t a substitute for sleep, nutrition, movement, or managing chronic stress. They may complement a healthy routine—but shouldn’t become the routine.
So... Should You Do It?
Here’s my takeaways:
Cold plunges can be a powerful tool—but use them with intention. Not everybody needs an ice bath.
Think of them as part of a toolkit—not a daily requirement. Consider your goals:
☑ Recovery
☑ Mood/mental focus
☑ Nervous system training
☑ Performance recovery (not growth)
☑ Occasional inflammation support
And don’t forget the last checkbox:
☑ Caution—always ease into cold exposure and consult a professional if you have underlying health conditions.
What’s Your Experience?
Have you tried ice baths? Do you love them—or hate them?
Let me know in the comments or send me a message. And if you're looking for recovery strategies tailored to your body and goals, I'm here to help.
Stay moving. Stay well.
Dr. Nicole Ballantyne
📅 Book your appointment today!
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