Shivering for health: The myths and truths of ice baths explained

In a climate of social media-endorsed wellness rituals, plunging into cold water has promised to aid muscle recovery, enhance mental health and support immune system function. But the evidence of such benefits sits on thin ice, according to researchers.

In recent years, ice baths have been championed as an optimal remedy for physical recovery.

In a climate of social media-endorsed wellness rituals, plunging into cold water has promised to aid muscle recovery, enhance mental health and support immune system function. But the evidence of such benefits sits on thin ice, according to researchers.

The Mayo Clinic, a U.S.-based academic medical centre focused on integrated health care, education and research, says many ice bath claims are not rooted in qualitative science.

In an article published on its website, the clinic said the physiological benefits of cold plunges "do not live up to the hype."

In a 2023 study published in Nature Scientific Reports, for instance, researchers aimed to measure positive changes in blood pressure, heart rate, heart function or mood among participants after 15 days of cold water exposure.

The study found no notable changes among participants.

"In addition, while other scientific evidence seems to point to some benefits of (cold water exposure), much of the research is too weak to support many of the claims with confidence," the Mayo Clinic wrote.