Ice baths: are they really a good idea?
Name: Ice baths.
Age: Some debate about this, but an early Egyptian paper …
Papyrus, surely! You're right, of course. The Edwin Smith papyrus, dating from about 3,500BC, mentions cold applications for skin irritations.
Were they ... in denial? [Groans.] Yes, probably, given there was no refrigeration in ancient Egypt. Moving swiftly along, in the early 18th century, a Scottish physician named William Cullen began to use cold-water immersion to treat various ailments.
Icy water is a lot easier to find in Scotland. In the latter part of the 20th century, athletes started to use cold water to speed up recovery and optimise performance. More recently, ice baths have become a wellness trend, popular with influencers and celebrities.
The Dutch dude? 'Iceman' Wim Hof, yes, he's one.
I did his method. For about a week. Me too. I found icy baths harder (OK, unbearable) when the weather got a bit colder. There may be good news, though. A new study …
Proper or Mickey Mouse study? Legit. Researchers from the University of South Australia, analysing data from 11 studies comprising 3,177 participants, published their findings in the peer-reviewed, open‑access journal Plos One.
Love that journal! Give me the headlines. Cold-water immersion is a big waste of time? All pain, no gain? It's not quite that simple, but the benefits are time-dependent.
Just do it in summer? That would be season-dependent. Inflammation actually increases after exposure to cold water, while stress reduction occurs only 12 hours later.
So, 'I'll just quickly de-stress in this frozen lake' is a myth, then. What about sickness prevention? Regular cold showers were shown to lead to 29% fewer sick days from work …
Boo, who wants to go to work anyway? But they don't affect how long illnesses last when you do get sick.
There you go! And the wellbeing stuff? Mood remained unchanged. There were some benefits to sleep quality and overall wellbeing, but most effects faded after 90 days.
I knew it, short-termism! But with immune function, while showing no immediate changes, long-term benefits were observed.
[Hands over ears] La la la, not listening now. And you know what I'm saying? What are you saying?
I'm saying this important scientific study pours cold water on the ice-bath nonsense. Of course you are. As usual, the reality is more nuanced – more research is needed, utilising larger, more diverse sample sizes. Still, any excuse not to have one, I suppose.
Do say: 'Sorry, guys, I'm having a long, hot soak. With bubbles.'
Don't say: 'Who cares about science. Get in, it's character-building!'
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