Are ice baths worth the hype? Experts weight in — and offer smart how-to's

Cold plunging has exploded on social media — #coldplunging has racked up more than a billion views on TikTok, while #icebath and #coldtherapy have millions of posts on Instagram. While cold-water therapy has been around for ages, what's driving this trend now is a combination of celebrity endorsements, the promise of quick wellness benefits and a growing public fascination with biohacking.

"The practice has gained massive popularity through social media influencers, athletes and wellness enthusiasts," says Dr. Aaron Feingold, chief of cardiology at Hackensack Meridian JFK University Medical Center in Edison, N.J. "Cold plunging appeals to those seeking stress relief, improved mental resilience and enhanced recovery from exercise — plus there's the growing interest in natural ways to optimize health and performance."

But is there honest-to-goodness science behind this bone-chilling trend? We waded through the research and asked experts to share the benefits (and potential drawbacks) of taking the plunge.

Table of contents

Cold plunge benefits

This wellness practice has gone viral for a reason, with plungers reporting benefits like enhanced post-exercise recovery, decreased inflammation and improved mood. But Feingold says that before you sink into an ice-cold bath expecting immediate rewards, "it's important to note that while these cold plunge benefits show promise, many studies have small sample sizes, short durations or methodological limitations. ... More rigorous clinical trials are needed to establish definitive protocols and confirm long-term benefits." However, if cold plunging feels good to you and you do it safely, there's no reason you can't enjoy it.

Muscle recovery and soreness

Research backs up what many athletes already know: Cold plungers tend to feel better — less sore, more refreshed — right away after their post-exercise soak. The reason: "Cold water immersion can temporarily reduce inflammation and may speed up recovery by constricting blood vessels and decreasing swelling," says Dr. Deepak Talreja, clinical chief of cardiology for Sentara Health, a health care system serving Virginia, North Carolina and Florida.

Adding to the relief: When you exit a cold plunge, the rush of oxygen-rich blood back to your muscles may help support the repair process. That's key for easing the muscle pain and stiffness you might feel up to 48 hours after a tough workout — a phenomenon known as delayed onset muscle soreness. While research on cold plunging’s exact mechanisms shows mixed results, a 2022 review found that cold plungers had significantly lower levels of creatine kinase — a marker of muscle damage and soreness — 24 hours post-exercise.

Metabolism and fat burning

First, a quick fat lesson: You have different types of fat, including white fat (which stores energy) and brown fat (which burns energy to create heat). Brown fat is like your body's internal furnace, so when you plunge into cold water, your body kicks this fat-burning system into high gear.

But cold exposure may also trigger a process called "browning," where some of your white fat transforms into calorie-burning brown fat. While adults only have small amounts of brown fat, this browning process is one way to help support a healthy metabolism over time.

Another potential metabolic benefit: Research shows that regular cold water immersion increases production of adiponectin, a protein that protects against insulin resistance and could help prevent diabetes and other metabolic conditions. Along the same lines, "some studies have also shown improved glucose metabolism in people who regularly expose themselves to cold," says Talreja. “But these are small and short-term. So, while it's promising, it's not a substitute for healthy eating and exercise."

Just remember, these potential benefits build gradually with consistent exposure — they're not immediate post-plunge effects.

Sleep and mood

While results are still emerging on the mental health benefits of cold plunges, there are definitely some promising sign. For example, a 2023 report in the journal Biology found that just one cold-water dip made people feel more alert and inspired — and less nervous and stressed out — within minutes. Brain scans reveal why: Cold water actually changes how different parts of the brain communicate with each other, strengthening connections between areas that handle attention, emotions and self-awareness.

At the same time, whole-body exposure to cold triggers a release of neurotransmitters such as serotonin and dopamine, which play a crucial role in a feelings of well-being. These are likely part of the reason cold-water immersion seems to trigger an immediate mood-lifting benefit.

These effects may also set you up for better sleep. After the initial stress response of cold exposure, your body shifts into recovery mode, which can promote relaxation. While the sleep benefits of ice baths are less studied, people who take the plunge report less fatigue overall and that cold plunging helps them sleep better at night.

Mental and physical resiliency

While most of us associate stress with negative experiences, hormetic stressors — intermittent stressors of moderate intensity — can produce stress resilience, or the ability to quickly recover while possibly improving the rejuvenation of cells and tissues. Plunging into icy water on purpose? That just might be considered a hormetic stressor.

In fact, a small 2024 study found that study participants who underwent 60 minutes of cold exposure each day for a week experienced improvements in how their cells handled and repaired from the stress. While this sounds promising for building resilience, it's important to note that we don't yet know if these cellular changes translate to meaningful health benefits in everyday life. Plus, Feingold warns that the research is still in its infancy and studies are often tiny and limited in terms of the populations considered.

Cold plunge risks: Who should avoid ice baths

Despite the possible benefits, ice baths aren't for everyone. The sudden temperature shock can trigger a dramatic cardiovascular response that can be dangerous for certain populations.

"Cold water immersion causes your heart rate and blood pressure to spike significantly," says Feingold. "This can be dangerous for individuals with underlying heart conditions, including coronary artery disease, arrhythmias or uncontrolled hypertension."

"People with preexisting health conditions such as respiratory or neurological disorders should avoid practicing cold plunging as well," says Matt Cifelli, physical therapist and founder and owner of Attain Physical Therapy.

Conditions that require extra caution or complete avoidance of cold plunges:

• Heart disease, arrhythmias or uncontrolled high blood pressure

• Chronic lung disease or other respiratory disorders

• Neurological conditions

• Diabetes

• Poor circulation or peripheral neuropathy

• Venous stasis (slow blood flow in the veins)

• Open wounds

• Pregnancy

• Advanced age

The bottom line: Always check with your health care provider before taking the plunge, especially if you have any underlying health conditions. When in doubt, sit this trend out.

What you need to know to safely cold plunge

Once you've been cleared by a medical professional to participate in an icy plunge, there are a few safety musts you still need to consider.

Start slow. "Beginning with just 30 seconds in a cold plunge can help boost your energy and mental resilience," says Danny King, director of performance and recovery at Life Time. "You can even start by partially submerging your body, just doing legs or lower body and as you build tolerance, you can focus on getting more of your body submerged." Alternatively, you can simply start by trying a cold rinse in your shower.

The key is gradual exposure and building awareness of your body's limits. "This is key to safely incorporating cold plunging into a wellness or athletic recovery routine," says Cifelli.

Find the right temperature. "The water does not have to be as cold as you think, and colder doesn't necessarily mean better," says King, who notes that most cold plunge studies are done with water temperatures between 45 and 55 degrees Fahrenheit. For beginners, experts recommend setting the water temp somewhere between 50 and 59 degrees. Once you become more experienced, you can dial the temperature down to as low as 39 to 50 degrees if you'd like.

Focus on breathing. "This will help your mind focus and relax, which is especially beneficial when you're just getting started as your body adjusts to the temperature," says King.

Have an exit plan. If you're plunging for the first time, have someone present who can assist in an emergency. And keep dry, warm clothes ready, along with a plan for gradual rewarming. Most importantly, "Exit immediately if you experience chest pain, severe shivering, confusion or difficulty breathing," says Feingold.

Ready to take the plunge? These are a few at-home favorites to get started.

Meet the experts

• Aaron Feingold, MD, chief of cardiology at Hackensack Meridian JFK University Hospital in Edison, N.J.

• Deepak Talreja, MD, clinical chief of cardiology for Sentara Health, a health care system serving Virginia, North Carolina and Florida

• Danny King, a master trainer and director of performance and recovery at Life Time, a chain of 180+ athletic resorts across the U.S. and Canada

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.