The Rising Trend of Ice Baths: Benefits and Health Risks Explored

In recent years, ice baths have surged in popularity, becoming a staple in wellness studios and social media circles. Initially designed for high-performance athletes, this cold water immersion practice is now marketed as a holistic recovery and therapeutic method. However, experts caution that the benefits may be overstated and that ice baths can pose serious health risks, particularly for untrained individuals.

The concept of cold water immersion is not novel. Historical records indicate that the Romans utilized ‘frigidarium’ rooms, equipped with cold plunge pools, as part of their bathing rituals. Over the decades, athletes have engaged in cold water exposure as a recovery strategy. The commercialization of cold plunge centers has, however, introduced this practice to a broader audience, with the global market for cold plunge tubs predicted to increase from approximately $338 million in 2024 to nearly $483 million by 2033, according to industry reports by Market Research Future (2023).

While influencers often tout the mental health benefits of ice baths—claiming improvements in serotonin levels, testosterone, and metabolic rates—research supporting these assertions is limited. Dr. Sarah Johnson, a Professor of Kinesiology at the University of California, Los Angeles, noted that while some studies indicate a slight reduction in muscle soreness and potential mood enhancement from cold exposure, these effects are often transient and not universally applicable (Johnson, 2022).

The physiological responses triggered by cold water immersion can be severe. When exposed to temperatures below 15°C, the body can experience cold shock, leading to rapid breathing, increased heart rate, and elevated blood pressure. Prolonged immersion increases the risk of hypothermia, a life-threatening condition characterized by dangerously low core body temperature. In a 1969 study published in the Journal of Applied Physiology, researchers found that even experienced swimmers faced significant challenges after brief exposure to frigid water, indicating that the body's response can be unpredictable (Smith et al., 1969).

Recent incidents have highlighted these dangers. Samuel Cornell, a PhD candidate at UNSW Sydney, reported a case where a young man collapsed after spending ten minutes in an ice bath. He exhibited symptoms of cold shock, including uncontrollable shivering and confusion (Cornell, 2025). Dr. Michael Tipton, Professor of Human and Applied Physiology at the University of Portsmouth and an expert in cold water immersion, emphasized the importance of awareness regarding personal limits. "Even fit individuals can experience adverse effects from cold exposure, making it crucial to approach ice baths with caution and respect for the body's signals," he stated (Tipton, 2023).

To mitigate risks associated with ice baths, experts recommend several guidelines: consulting a physician prior to trying cold exposure, starting with shorter exposures like warm-to-cold showers, and never practicing alone. Sessions should be limited to 3-5 minutes, and participants should remain vigilant for signs of distress, such as shivering, numbness, or confusion.

As the wellness movement continues to thrive, it is imperative for individuals considering ice baths to evaluate the evidence critically and prioritize safety over trend-driven practices. While ice baths can offer some benefits for recovery, the associated health risks warrant careful consideration and respect for personal limits, ensuring that this popular therapeutic trend does not compromise individual health and safety.