Experts have different opinions about the benefits and risks of ice baths or cold-water immersion.
While some studies suggest that it may help with reducing inflammation, muscle recovery, and improving mental clarity, there are also risks associated with it, such as the potential for dangerous shock responses that can cause cardiac arrhythmias.
Cardiac arrhythmia is an abnormal heart rhythm that can range from harmless to life-threatening. It occurs when the electrical signals that regulate the heartbeat become disrupted, leading to an irregular heartbeat. This can cause the heart to beat too fast, too slow, or irregularly. The symptoms of cardiac arrhythmia can include dizziness, shortness of breath, chest pain, and palpitations. Some people may not experience any symptoms. Treatment for cardiac arrhythmia depends on the severity and underlying cause and can include lifestyle changes, medication, and medical procedures.{alertInfo}
To minimize risk, you should:
- Participants should be in good health.
- Limit immersion to under 10 minutes.
- Avoid prolonged breath-holding.
Despite the risks, some people are attracted to cold water immersion for psychological benefits, such as increased resilience and stress relief.
The potential effects of ice water baths are the following:
- Aid muscle recovery
- Improve cellular energy
- Reduce stress
- Increase resilience
- Improve sleep
- Support mood
- Support alertness
But it must be done safely, in a controlled environment, for a set amount of time.