From athletes to influencers, ice baths have become a wellness ritual. Touted for benefits like reduced inflammation, faster recovery, and mental clarity, cold plunges are now a popular trend in both fitness and lifestyle spaces. But do they actually live up to their reputation, or are we just falling for another feel-good placebo?
What the Research Really Says
Let’s break it down.
We’ve previously mentioned a 2024 meta-analysis by Piñero et al., which found that while post-exercise ice baths might help with soreness, they also blunt muscle growth by lowering muscle protein synthesis and satellite cell activity. For lifters aiming for hypertrophy, that’s a pretty big deal.
Then came a 2025 review by Cain et al., analyzing 11 studies with over 3,000 participants. Key findings included:
- Inflammation spikes immediately after cold exposure.
- Stress levels may go down about 12 hours after a session.
- No meaningful changes were observed in long-term mood, metabolism, or immune function.
So while cold water immersion may feel good for some people, it’s not the magic health boost it’s often made out to be.
The Wim Hof Method: Still Not That Impressive
Another well-known cold exposure practice, the Wim Hof Method, was tested in a 2023 study by Ketelhut et al. Participants followed the method for 15 days—combining cold exposure, breathing techniques, and meditation.
Results? No significant improvements in heart health, mood, stress, or even cold pain tolerance compared to a control group. So if you were expecting a mental and physical transformation in two weeks, don’t hold your breath—pun intended.
So… Should You Still Take Ice Baths?
That depends.
If your goal is to build muscle, regular ice baths right after your workout could do more harm than good. However, if you’re just looking to ease soreness or mentally reset, and you actually enjoy the experience, there’s no harm in taking the plunge—just keep it away from your lifting days.
Also, don’t force yourself into ice water if it’s not your thing. The discomfort isn’t necessarily worth it, especially when the proven pillars of good health—exercise, sleep, and a whole-food diet—already do the job.
The Bottom Line
Ice baths might have a place in your recovery toolkit, especially for reducing soreness or helping you mentally decompress. But they’re not a magic bullet for health, and definitely not essential. Save the suffering for your squat sets.
