Lately, ice water immersion has become a popular trend on platforms like TikTok and Instagram. Celebrities and fitness trainers are diving into tubs filled with ice-cold water, claiming it offers numerous health benefits, including increased longevity. A recent review published in Harefuah, the journal of the Israel Medical Association, examines this trend. Prof. Yuval Halpern, a physiology expert, and Dr. Eilat Shahar, an internal medicine specialist, conducted the review to shed light on these claims.
Historical Background
Cold water immersion has a long history. Hippocrates, as early as the 5th century BCE, noted the health benefits of water immersion at different temperatures. In Eastern European traditions, ice baths were integrated into religious rituals believed to have therapeutic effects. Today, the practice has evolved, often combined with meditation, breathing exercises, and swimming. Despite its popularity, there is no official framework for standards, training, or risk management for ice bath immersion.
Historical Benefits and Modern Claims
Prof. Halpern and Dr. Shahar highlight that the belief in cold exposure’s benefits has been around for centuries. Research on cold-water swimmers suggests various health improvements, such as better cold tolerance, mental resilience, stress resistance, and enhanced cardiovascular health. However, it is unclear whether these benefits are due to the cold water itself or the overall healthy lifestyle of the swimmers.
Potential Health Benefits
Ice bath immersion typically involves sitting in a tub filled with cold water and ice cubes, with temperatures ranging from 0 to 15 degrees Celsius. The bath usually lasts several minutes. While some studies indicate benefits like reduced inflammation, improved circulation, enhanced immune function, and faster recovery post-exercise, the evidence remains inconclusive. Benefits may also include reduced stress and anxiety, improved mood, and greater mental resilience.
Risks of Ice Bath Immersion
Despite the potential benefits, ice bath immersion carries risks. It can cause cold-induced allergic reactions such as rashes, itching, and swelling. More severe risks include frostbite and neurological issues. The cold can also increase heart rate and blood pressure, potentially leading to dangerous arrhythmias like atrial fibrillation or ventricular tachycardia, even in individuals without heart disease.
Expert Opinions
The experts conclude that while ice bath immersion may induce a stress response that could offer benefits, it also presents significant risks. They stress that our understanding of the physiological and medical effects of ice baths is still limited, and existing research is not comprehensive enough to draw definitive conclusions. Anyone considering ice bath immersion should be fully aware of these risks.
