Have you tried a cold-water bath? Does it truly benefit your body?

First, a quick clarification of terms:

• Ice bath / Cold-water bath

• Ice swimming

Are Ice Baths Good For You?
They won’t hurt. Actually they might, a bit.
— The Economist, Feb 06, 2025

A “cold shock” doesn’t sound appealing at first. Plunging into icy water makes you gasp for air, your heart rate jumps, blood vessels constrict, stress hormones like cortisol surge, and you begin to shiver.

Yet, the practice of regularly soaking in cold water is booming and has become fashionable.

The Advocate and His Method
The movement’s biggest evangelist is likely Wim Hof, a Dutch athlete and health guru nicknamed “The Iceman.” He has stood in an ice-filled container for nearly two hours and holds a world record for swimming 66 meters under ice.

His popular Wim Hof Method (WHM) combines meditation, breathing exercises, and cold exposure (baths or showers). His website claims WHM can burn fat, reduce inflammation, strengthen the immune system, balance hormones, improve sleep, and lift mood. It is also said to benefit cardiovascular health.

Examining the Science and Claims
Cold does speed up metabolism and can reduce painful inflammation (which is why cold packs are used on injuries). But do cold-water immersions provide broad health benefits?

• Immune Response: A 2014 study of 12 WHM practitioners found they experienced fewer flu-like symptoms after a deliberate bacterial infection compared to a control group. A 2018 study involving Wim Hof himself found cold exposure activated brain areas linked to pain suppression and well-being.

• Work Absence: A large 2015 study with about 3,000 volunteers found that those who ended their showers with a cold blast (30-90 seconds) reported 29% fewer sick days off work a month later compared to those who showered normally. However, this could have been a placebo effect, and there was no difference in the actual number of days people felt ill.

• Cardiovascular & General Health: Researchers from the University of Bern in 2023 studied 22 young men following WHM, measuring blood pressure and pulse wave velocity. Their work “poured cold water” on the claim that WHM produces broad results quickly, concluding that 15 days of therapy “did not exert positive effects” on a range of measured parameters.

• Research Challenges: Overall, research remains limited and often involves small sample sizes. It’s also difficult for scientists to isolate the effects of cold from other factors (e.g., studies on winter swimmers might be measuring the impact of vigorous exercise).

A Clear Benefit: Mood Enhancement
The effects of cold-water immersion on mood appear promising. Studies have shown it can raise levels of dopamine and endorphins, neurotransmitters linked to pleasure. A 2023 study of 33 adults given a five-minute cold bath and a brain scan found they “felt more active, alert, attentive, proud and inspired and less distressed and nervous.”

This finding may explain the practice’s enduring popularity. For those seeking a break from modern comforts, cold water can be ruggedly seductive.

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