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For decades, few people knew about the health benefits of ice baths, but thanks to ice baths. cryotherapy and Wim Hof methodcold diving has become much more popular… but does it live up to the hype?
Spoiler alert: Yes!
We turned to a performance coach to learn more about what the benefits are and how to get them. Keith Hodges (CPT), founder Mind in Muscle Coaching in Los Angeles.
theFashionSpot: What is an ice bath?
Keith Hodges: Also known as CWI (cold water immersion), ice baths date back to 3500 BC when they were first used for therapeutic purposes. Throughout history, cold water immersion has been associated with several ancient civilizations. Today, it is well known and used primarily as a healing method by athletes and fitness enthusiasts, as it is thought to help speed up the body’s repair process. After an intense workout or competition, individuals immerse themselves in 50-59 degrees Fahrenheit water to train the vagus nerve, which helps promote relaxation for your better recovery.
Image: David Woolley for Getty
theFashionSpot: What are the benefits?
Keith Hodges: Ice baths have many benefits. It’s a healing method used to aid recovery after workouts or competitions, but it can also help reduce inflammation, increase circulation and energy levels, and boost metabolism. Taking an ice bath at night can cause an increase in melatonin, which can lead to deeper sleep. Ice baths are also used to help combat anxiety and depression. Cold water fires electrical impulses that cause the brain to release dopamine.
theFashionSpot: How often and for how long do you need to do this to see a benefit? The longer the better?
Keith Hodges: Individuals are recommended to immerse themselves in cold water for 5-10 minutes. But this depends on the tolerance of each individual. You cannot reap all the potential benefits from a single dive, and as each individual is different, the time it takes to see maximum benefit may vary from person to person. The key is to be consistent. If you’re a beginner, it’s very important to remember to breathe slowly to keep your heart low when immersed. It’s okay if you stay in the water for a shorter amount of time, up to the recommended 5-10 minutes. Start by trying to stay in the water for 1-2 minutes, then add more time as this becomes routine. Longer is not always better. Staying in the water for too long can increase your chances of hypothermia.
theFashionSpot: Is there a way to prepare to make it less painful?
Keith Hodges: The best way to prepare your body to make cold water immersion less painful is to start at higher temperatures and gradually reduce the temperature as you build up your tolerance.
theFashionSpot: What are some things people can do to achieve similar results if they don’t have access to an ice bath?
Keith Hodges: If you don’t have an ice bath, you can take a cold shower. Cold showers are the closest to an ice bath because your body is exposed to cold water. It is the most cost-effective method of the two, as you have a shower at home.
Image: juanmagarcia for getty
theFashionSpot: Is there a way to prepare to make it less painful?
Keith Hodges: The best way to prepare your body to make cold water immersion less painful is to start at higher temperatures and gradually reduce the temperature as you build up your tolerance.
theFashionSpot: What are some things people can do to achieve similar results if they don’t have access to an ice bath?
Keith Hodges: If you don’t have an ice bath, you can take a cold shower or do cryotherapy. Cold showers are the closest to an ice bath because your body is exposed to cold water. It is the most cost-effective method of the two, as you have a shower at home.
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