What Happens When you Take an ice Bath for 8 Minutes Every day
Athletes and fitness enthusiasts often turn to ice baths as a post-exercise recovery strategy, aiming to minimize the muscle damage and inflammation induced by intense physical activity, said fitness expert Garima Goyal.
Celebrities have recently been embracing the ice bath trend that requires them to dip themselves in ice-cold water which is said to have numerous benefits for the body. Taking the trend one step ahead is actor Vidya Malavade who was seen taking an ice bath for a record time of eight minutes.
“I got over my fear. For a Mumbai girl who showers with hot water in peak summers and feels crazy cold to even enter a pool in the summers — I stayed in this ice bath for over 8 minutes…and it’s probably the most overwhelming thing I have done in the longest time!” shared Malavade.
Talking about the challenge, she shared that it was all about the breath — “deep inhales through the nose and long exhales through the mouth”. She also listed some of the ice bath benefits.
“Improved immunity .. cardiovascular health and muscle recovery, reduces inflammation. It allows your blood to rush towards the organs rejuvenating every cell, nerve, organ even blood making it super invigorating…and once you settle in the cold… it can be absolutely meditative and exhilarating together,” said Malavade.
Taking a cue, we decided to ask our in-house expert how the practice, often utilised in the realm of sports and fitness, has gained popularity, and what it means to ace it for eight odd minutes.
Notably, participants typically immerse themselves up to the neck or shoulders and remain in the cold water for a specified duration. It’s crucial to monitor the time spent in the ice bath, as prolonged exposure may lead to adverse effects such as frostbite or increased cardiovascular stress, experts urge.
While the specific effects can vary among individuals, several mechanisms may explain the perceived benefits of an 8-minute ice bath.
One primary rationale behind cold exposure is its impact on inflammation and muscle soreness. When the body is exposed to cold temperatures, blood vessels constrict, reducing blood flow to the affected areas.
“This constriction can help alleviate inflammation by limiting the influx of immune cells and reducing the production of inflammatory substances. Athletes and fitness enthusiasts often turn to ice baths as a post-exercise recovery strategy, aiming to minimize the muscle damage and inflammation induced by intense physical activity,” said fitness expert Garima Goyal.
According to Goyal, it is said to improve nerve functioning. “Exposure to cold triggers the body’s stress response, prompting the release of stress hormones like adrenaline. This physiological reaction may help improve circulation, increase alertness, and stimulate the production of endorphins — neurotransmitters associated with pain relief and feelings of well-being, said Goyal. “Consequently, individuals who incorporate ice baths into their routine might experience a mood lift and heightened sense of recovery,” said Goyal.
Is it for all?
While these proposed benefits are promising, it’s essential to consider individual variations in response to cold exposure. Factors such as age, fitness level, and overall health can influence how someone’s body reacts to an 8-minute ice bath. Additionally, caution is warranted for individuals with certain medical conditions, such as cardiovascular issues or Raynaud’s disease, as the extreme cold could exacerbate their conditions, said Goyal.
Alternatives such as contrast baths, which involve alternating between cold and warm water, are also explored by some individuals seeking recovery benefits without the intensity of a full ice bath.
How much is too much?
The duration of an ice bath is a critical factor in balancing potential benefits with associated risks. Goyal said an optimal duration of around 10 to 15 minutes is said to be optimum as exceeding this timeframe may lead to several concerns like increased cardiovascular risk, frostbite, adverse effects on recovery, etc.
To ensure a safe and effective ice bath experience
Follow guidelines — Adhere to recommended guidelines, which typically suggest 10 to 15 minutes for an ice bath.
Monitor physical responses — Pay attention to how your body responds during the ice bath. If you experience severe discomfort, numbness, or unusual sensations, it’s crucial to exit the cold water immediately, said Goyal.
Gradual acclimatization — If you are new to ice baths, start with shorter durations and gradually increase as your body becomes accustomed to the cold exposure, Goyal urged.
Individualized approach — Recognise that there is no one-size-fits-all approach, and individual tolerance levels should be taken into account.
While ice baths can offer benefits when done in moderation, exceeding recommended durations may pose risks to cardiovascular health and increase the likelihood of adverse effects. “Striking a balance and being mindful of individual factors is key to optimizing the efficacy and safety of ice bath practices,” said Goyal.
