They’ve made a splash in the wellness industry & here’s why…
If you look forward to a hot shower or a soak in the bath, then the very thought of submerging yourself in an ice bath or standing under a cold shower is enough to make you shiver.
However, many people are in favour of these, whether it’s part of a post-workout ritual or for a refreshing morning dip. In fact, it’s something that online fitness coach, Kieran Nicholls (@kierannicholls_) has been doing for years. But why? Read on to discover what all the fuss is really about.
What are cold showers & ice baths?
Ever stepped in the shower and been caught off guard by a blast of cold water? Well, a cold shower involves lowering the water temperature below 15°C (around the same temperature as cold tap water). This is usually the first step before diving straight into ice baths, as the temperature can be dropped gradually.
Ice baths are a form of cold water immersion that’s similar to a plunge pool. They involve submerging the body (not the head) into cold water that can be anywhere from 10°C to 15°C, for a set period of time. Some people choose to add ice to their baths too, but this all depends on a great deal of experience and understanding. Kieran explains how “nothing can prepare for the shock when your body is completely submerged into cold water. It’s an intense feeling that takes determination and serious discipline to get in, but once you’re in, it’s an unexplainable but sensational feeling.”
Ice baths will take your breath away – literally – so it’s important to understand the technique and practise your breathing. If you’re considering trying cold showers or ice baths, speak to your GP first, especially if you have an existing medical or heart condition.
What are the physical benefits of cold showers & ice baths?
There’s a lot of information out there on the benefits of cold showers and ice baths but most of the research is still unclear. It’s thought that they may improve circulation, support the immune system, reduce muscle pain, stiffness and inflammation, as well as helping to improve general wellbeing, but there isn’t much evidence to support this.
Despite this, many people have their own reasons for having cold showers and ice baths. For Kieran, this started with his love of sport, “Growing up I used to play football, but a serious injury at 27 meant I had to retire from football – this is where I started to take fitness to a whole new level.
“I became obsessed with the idea of finding ways to perform at the highest level, not just with my nutrition and training but recovery too,” says Kieran. “I train a lot and I train hard so it’s bound to take its toll, so I introduced ice baths as part of my recovery routine and haven’t looked back since. It’s been a game-changer.”
What about the mental health benefits?
There is some research that suggests ice baths and cold showers may help improve sleep, boost mood and reduce stress. But again, there’s not a great deal of evidence to support this. We’d recommend doing your own research to see how you could benefit from them yourself.
With that being said, Kieran opens up about how they’ve benefitted him in the wake of his grief journey, “The past few months have been the most challenging of my life. I unfortunately lost my mum on Boxing Day 2023,” says Kieran. “My mum was my biggest fan so I feel some comfort knowing that she’s watching me while I sit in my ice bath. It’s really the only time that I can concentrate on my breathing and control my emotions.”
It's important to remember that everyone is different, so what one person may benefit from may be different for someone else. If you’re struggling with grief or your mental health then it's important to speak to a GP.
Are cold showers & ice baths safe?
It goes without saying that the most notable effect of these is a sudden and intense cold feeling, however like everything, there are always some risks to be aware of.
Cold water puts your body under stress, which can become dangerous as it may trigger:
• Cold water shock – an automatic response where your heart rate and blood pressure increase and you lose control of your breathing. Building up your sessions gradually can help your body adapt to the cold
• Arrhythmias – an abnormal heart rhythm
• Hypothermia – when your body temperature drops dangerously low, this can happen if you stay in the water for too long
The decrease in core temperature and the immersion in ice constricts blood vessels, slowing the flow of blood in the body. This can pose a major risk if you have decreased blood flow or a pre-existing medical or heart condition. If you’re concerned about how cold showers or ice baths may affect you, discuss these with your GP. Remember, just because cold showers and ice baths are popular on social media, this doesn’t mean they’re for everybody.
What’s the recommended length of time to stay in cold water for?
For total beginners, it can be tricky to know where to start. If you’re wanting to add them into your routine, you can ease yourself in with cold showers first to allow your cold tolerance to build up over time. You may want to consider:
• Having a usual warm shower and slowly start to lower the temperature at the end
• Getting it cold enough until you start to feel uncomfortable or as cold as it can go
• Taking it slow, starting with 30 seconds, then a minute and gradually building up until you can stay under the water for two to three minutes
Even as someone who has been doing ice baths for years, Kieran still finds them challenging, “It doesn’t get any easier keeping up with the ice baths,” he says. “I’m currently on a 72 day streak of three-minute ice baths (I’m trying to have an ice bath every day this year) and even I find it a battle getting in every morning.”
How can you incorporate cold showers & ice baths into your routine?
Just like the debate of whether it’s best to shower in the morning or the evening, cold showers and ice baths are no different. And the beauty of them is that you can add them to your routine as you see fit. So if you want to focus on post-workout recovery, try to fit this in around your workout schedule, or if you want to kickstart your day before work, why not take a dip first thing in the morning? It’s very much a case of trial and error to see what your preference is.
Top tips for trying cold showers & ice baths
First and foremost, be sure to speak to your GP prior to trying cold showers and ice baths if you have a pre-existing medical or heart condition.
Kieran advises “Doing it in a safe environment, going at your own pace and not listening to everyone on social media, just do your own research. Focus on your breathing and catching your breath rather than just thinking how cold it is in there, this massively helps with time going quicker.”
We’d also recommend considering:
• Having a friend watch over you to make sure you’re okay
• Wearing a hat if you’re in an ice bath to keep your head warm
• Warm up as soon as you get out – get out of your wet clothes, put warm layers on (starting with your upper body) and have a warm drink, but avoid taking a hot shower as the sudden change in temperature can be dangerous
Ready to take the plunge? Just remember to stay safe, do your research and enjoy it… if you can!
