The Truth About Ice Baths: What Science (and Your Muscles) Want You to Know

Cold water immersion is nothing new. From ancient rituals to elite athlete routines, ice baths have long been part of the recovery conversation. But what does the research actually say? And how can you use them to your advantage without the hype? 

Here's your evidence-based deep dive, with expert tips and recommendations from our range to help you chill smarter.

Cold Water Immersion: The Basics

An ice bath (or cold water immersion) involves submerging the body in water typically between 10–15°C. Most people use them after intense exercise to reduce soreness, support recovery and sharpen performance.

But the cold does more than ease tired muscles. As your body hits the icy water, blood vessels constrict (vasoconstriction), directing blood to your core. Once you rewarm, vessels reopen (vasodilation), flushing fresh, oxygen-rich blood to your muscles – a cycle that may promote faster healing, reduce inflammation and stimulate endorphins1,2.

Are Ice Baths Scientifically Proven?

While studies show mixed results, the evidence for short-term recovery benefits is compelling. A 2017 study comparing cold water immersion to active recovery found no significant performance difference — but it only tracked a small group of young men3. Broader meta-analyses suggest that ice baths can ease DOMS (delayed onset muscle soreness), improve muscle recovery, and enhance readiness for subsequent workouts4.

So, what do researchers agree on? More context-specific studies are needed. Factors like temperature, timing, exposure duration and individual physiology all influence how effective an ice bath will be.

Key Benefits of Ice Baths

1. Relieves Muscle Soreness
   By limiting inflammation and slowing nerve transmission, cold immersion can reduce muscle pain and stiffness after exercise.

2. Enhances Circulation
   The cold-warm blood vessel cycle may help flush out waste products and bring nutrient-rich blood back into tired tissue.

3. Supports CNS Recovery
   Some studies suggest cold therapy calms the central nervous system and lowers perceived fatigue, improving alertness and sleep quality5.

4. Boosts Metabolic Function
   Cold exposure activates brown adipose tissue (BAT), which burns energy to generate heat. This could support metabolic flexibility and fat oxidation6.

5. Trains Your Vagus Nerve
   Cold exposure may stimulate vagal tone, which supports stress resilience, emotional regulation and heart rate variability7.

Thermal Contrast Therapy: Hot Meets Cold

Pairing steam sauna sessions with ice baths, known as thermal contrast therapy, can take your recovery even further. The heat opens pores, increases circulation, and relaxes muscles. The cold constricts, recharges, and reboots the nervous system. Combined, the cycle stimulates lymphatic drainage, boosts immunity, and supports cellular regeneration8.

Pro tip: Take your sauna first, then finish with an ice bath. Don’t towel off afterwards — shivering helps ramp up your metabolism.

Best Practices for Ice Bathing

• Temperature sweet spot: 10–15°C

• Total weekly time: 11 minutes total, split into 2–4 sessions

• Session length: 1–5 minutes depending on tolerance. Prolonged exposure can increase the risk of hypothermia and other cold-related health issues.

• Timing: Within 30 minutes of training (or in the morning to avoid sleep disruption)

• Immersion: Start waist-deep and build to full-body as you adapt. This gradual approach helps acclimate the body to the shock of cold water immersion.

Want to maximise your ice bath routine? Read our Ice Bath Tips & Safety Guide.

Are There Any Risks?

Ice baths are generally safe, but caution is key.

Avoid cold water immersion if you have:

• Heart conditions or high blood pressure

• Diabetes or poor temperature regulation

• Cold hypersensitivity or Raynaud’s disease

Always ease in gradually. If in doubt, speak to your doctor before beginning.

Why the PeakMe Core Ice Bath?

For safe, consistent cold therapy, a purpose-built setup beats the old garden tub. The PeakMe Core Ice Bath offers:

• Durable, insulated design for longer cold retention

• Portable build for indoor or outdoor use

• Compact, easy-to-drain structure

It's everything you need to build a recovery ritual that sticks.

Whether you're lifting heavy, training for endurance, or just need to reset, smart cold exposure can help you perform at your peak. Explore our full range of cold and heat therapy tools.

References: 

1. Costello, J.T., et al. (2015). Effects of cold water immersion on physical performance: a systematic review. International Journal of Sports Physiology and Performance, 10(6), 711-719. https://pubmed.ncbi.nlm.nih.gov/36744038/ 

2. Hohenauer, E., et al. (2015). Cold-water immersion and its effects on recovery of exercise performance: a meta-analysis. Sports Medicine, 45(1), 1-15. https://pubmed.ncbi.nlm.nih.gov/36744038/  

3. Roberts, L.A., et al. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 593(18), 4285-4301. https://doi.org/10.1113/JP270570

4. Machado, A.F., et al. (2016). Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? Journal of Sports Science & Medicine, 15(2), 292. https://pubmed.ncbi.nlm.nih.gov/26581833/ 

5. Halson, S.L. (2014). Sleep, recovery, and performance: the new frontier in high-performance athletics. Neurologic Clinics, 32(3), 563-580. https://pubmed.ncbi.nlm.nih.gov/18295089/ 

6. Huo, C., et al. (2022). Effect of acute cold exposure on energy metabolism and activity of brown adipose tissue in humans: A systematic review and meta-analysis. Frontiers in Physiology, 13, 917084. https://pubmed.ncbi.nlm.nih.gov/35837014/ 

7. Kovacic, K., et al. (2018). Vagus nerve stimulation for functional gastrointestinal disorders: a systematic review. Neurogastroenterology & Motility, 30(5), e13239. https://pubmed.ncbi.nlm.nih.gov/39867596/ 

8. Nieman, D.C. (2011). Exercise, infection, and immunity. International Journal of Sports Medicine, 32(04), 249-254. https://pubmed.ncbi.nlm.nih.gov/7883395/