Is an Ice Bath Really Good for Your Health? Latest Research Reveals the "Light" and "Shadow" of Cold Water Immersion

Introduction: The Resurgence of the Cold Water Immersion Trend

In recent years, immersing the body in cold water, known as "ice baths" or "cold plunges," has gained significant attention among athletes and health-conscious individuals. On Instagram and YouTube, images of people diving into winter lakes or meditating in bathtubs filled with ice have become prominent. These are not merely trends but are backed by scientific expectations of being "good for the body and mind."

Cold water immersion has been said to have effects such as muscle recovery, inflammation reduction, and even improvements in mental health. Among athletes, it has become a staple "recovery method" after intense training.

However, recent studies have prompted a reevaluation of the impact of cold water immersion on muscle recovery and performance. Especially for those aiming to increase muscle strength, cold water immersion could potentially be "counterproductive."

The Impact of Cold Water Immersion on Muscle Growth: Latest Research Findings

In 2025, a study presented by Maastricht University in the Netherlands challenged the conventional wisdom of cold water immersion.

Experiment Details

The research team examined the effects of post-exercise cold water immersion on muscles in 12 healthy adult men. After performing leg exercises, the subjects immersed one leg in cold water (approximately 8 degrees Celsius) and the other in warm water (approximately 30 degrees Celsius) for 10 minutes. They then consumed a high-protein nutritional drink, and the uptake of amino acids into the muscles (an indicator of muscle synthesis) was measured.

Results

In the leg immersed in cold water, there was a clear reduction in the uptake of amino acids into the muscles. This means that "muscle recovery and growth are hindered by cold water."

One of the researchers, Milan Betz, stated:

"Cold water immersion restricts blood flow to the muscles, reducing the supply of amino acids and oxygen. While this may suppress inflammation in the short term, it hinders muscle strength enhancement in the long term."

Consistent with Existing Research: Cold Water Immersion is Good for "Recovery" but Counterproductive for "Growth"?

In fact, this is not the first time skeptical research on cold water immersion has been conducted.

In a similar experiment conducted by an Australian research team in 2015, one group performed 12 weeks of strength training followed by cold water immersion, while the other group engaged in static rest at room temperature. The results showed that muscle growth was significantly delayed in the group that underwent cold water immersion.

In other words, if you want to "build" muscle, cold water immersion can become a "poison" depending on the timing.

Promising Effects on Mental Health and Chronic Inflammation

Hearing this, you might feel that it's better not to do cold water immersion, but that's not necessarily the case.

Reduction of Inflammation

There are numerous reports that cold water immersion has anti-inflammatory effects and can alleviate muscle swelling and pain (DOMS) caused by exercise. It is particularly considered useful for "maintaining" performance in endurance sports like marathons and soccer.

Improvement of Mental Health

Furthermore, it is noteworthy that cold water immersion is effective in reducing stress and alleviating anxiety symptoms. Contact with cold water is believed to stimulate the sympathetic nervous system and promote the secretion of neurotransmitters such as adrenaline and dopamine.

For those seeking well-being, a morning cold shower or a short ice bath might act as a "reset button for the brain."

How should cold water immersion be used?Purpose-Specific Guide

If you want to build bigger muscles

• Avoid cold water immersion immediately after strength training

• Wait at least 2-3 hours after exercise

• It's preferable to take a cold bath after a recovery drink or meal

If the goal is fatigue recovery or stress reduction

• Do it briefly (30 seconds to 3 minutes) for morning awakening or mental reset

• Even after exercise, it's effective if muscle hypertrophy is not the goal

• Alternating between cold and warm baths (contrast baths) is also effective

Cautions and Risks

Cold water immersion is not suitable for everyone.

People with high blood pressure or heart disease should be cautious

Sudden vasoconstriction can put a strain on the heart. Consult a doctor before starting cold water immersion.

Risk of discomfort or health issues for those with cold sensitivity or low body temperature

Forcing cold water immersion can be counterproductive, so adjustments based on individual constitution are necessary.

Conclusion: Cold water immersion is not "universal" but it is "effective"

Cold water immersion has clear benefits, especially for inflammation and mental refreshment. However, for those aiming for muscle growth, the timing and frequency of cold water immersion are crucial.

Everything is "dependent on how you use it." Instead of relying on your own methods, it is crucial to explore approaches that suit you based on scientific evidence.

Reference Links

• Are cold plunges good for you? Here’s what the science says. – The Washington Post

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