Cold water therapy uses cold water for therapeutic purposes. Though it may seem counterintuitive, exposure to cold water has been used for centuries to provide both physical and mental benefits. In recent years, interest in cold water therapy has increased as both recreational and professional athletes use it as a recovery tool. It’s almost a rite of passage to post social media photos from an ice bath.
Historical Use of Cold Water
The use of cold water for healing purposes dates back to ancient Greece, Egypt and Rome. Hippocrates, known as the Father of Medicine, recommended bathing in cold water for its wide-ranging health benefits. In ancient Rome, cold baths were common with bathhouses having separate pools for hot and cold water. Religious ceremonies and traditions involving ritual cleansing or purification rites using cold water have also been practiced for thousands of years by many cultures around the world.
Benefits of Cold Exposure
Modern research has begun to shed light on why our ancestors believed so strongly in the restorative powers of cold water. The benefits of cold water therapy include:
- Boosted immunity — Cold water exposure activates the sympathetic nervous system and causes the release of norepinephrine. This results in increased white blood cell and antibody production.
- Reduced inflammation — The cold narrows blood vessels causing less blood flow to tissues and decreased inflammation. It can provide relief for chronic inflammatory conditions.
- Improved circulation — The initial shock of cold followed by the warming reaction improves vasodilation and blood flow.
- Enhanced energy — The cycle of constriction and dilation during cold exposure activates the release of norepinephrine giving an energy boost.
Cold Water Therapy Today
Today, cold water therapies come in many forms including ice baths, cold showers and swimming in cold waters. It is increasingly used by athletes for reducing muscle soreness, speeding recovery and improving endurance. The growing popularity of events like Tough Mudder races and polar bear plunges shows more people are willingly subjecting themselves to the cold for health and enjoyment.
An ice bath is a simple and effective way to gain the benefits of cold water therapy in your own home. The basic equipment needed is a tub large enough to immerse your body, and lots of ice.
A galvanised tub or large bucket works best to hold the ice water mixture. Avoid using porcelain tubs, if possible, as the extreme temperature changes can cause cracks over time. Inflatable tubs designed for ice baths are also available.
You’ll need 20-30 pounds of ice to create your chilled soak. Crushed ice is preferred as it will cool the water faster than ice cubes. It’s best to start with water cold from the tap, then add ice until the temperature is around 50-60 degrees Fahrenheit. A water thermometer helps monitor the ideal temperature range.
Once filled, immerse your body up to the neck, staying for 10-15 minutes. Having a towel and warm clothes nearby makes the post-bath warmup more comfortable. Limit first ice baths to three times per week, gradually increasing duration and frequency.
Considerations and Precautions
While generally safe, cold water therapy may pose risks for some individuals. Caution should be taken by those with heart conditions, high blood pressure or respiratory disorders. Starting gradually and not overdoing exposure is advisable, especially for new practitioners. Proper equipment for maintaining core temperature in extremely cold conditions needs to be used. Though uncomfortable at first, most can learn to better tolerate cold water’s effects.
Cold water therapy stands the test of time as an effective therapeutic tool with humble beginnings and an enduring legacy. Today it is applied in new fitness and competitive realms, but the basic concept remains the same — harnessing the power of cold for healing. With proper precautions, increasing cold tolerance through exposure can be beneficial for improved health and increased vitality.
Spot an error in this article? A typo maybe? Or an incorrect source? Let us know!