The Best Way to Use Ice Baths: Customising Cold Exposure for Different Health Goals

Ice baths, or cold water immersion, have gained significant popularity as a recovery tool and wellness practice. But is there a “one size fits all” protocol for using ice baths? The answer is no. The best way to use ice baths can vary depending on your individual goals. In this blog, we’ll explore Dr. Andrew Huberman’s recommended protocol for ice baths and compare it to other methods. We’ll also examine how ice baths can be tailored to specific health goals like muscle recovery, mental clarity, and inflammation reduction, while considering the best time of day to use them for maximum benefit.

Dr. Huberman’s Protocol for Ice Baths

Dr. Andrew Huberman, a neuroscientist at Stanford University and host of the Huberman Lab Podcast, has been a strong advocate for cold water exposure as a part of a healthy routine. He recommends the following guidelines:

• Frequency: 2-4 times per week. Regular, moderate exposure is more effective than occasional extremes, according to Huberman (Huberman, 2021).
• Temperature: Between 10°C to 15°C (50°F to 59°F). Huberman suggests this range provides the best balance between benefits and tolerability for most people (Huberman, 2021).
• Duration: 1-5 minutes per session, depending on individual tolerance. Huberman recommends aiming for discomfort but avoiding overstressing the body (Huberman, 2021).

Huberman highlights the mental benefits of ice baths, particularly their ability to boost norepinephrine, a neurotransmitter that enhances mood and cognitive focus (Tipton et al., 2017). He also emphasises that cold exposure can improve stress resilience, a key benefit for overall mental health (Huberman, 2021).

Comparing Huberman’s Protocol to Other Methods

Other methods of using ice baths differ depending on individual goals. For example:

• Athletic Recovery: Some protocols for athletes suggest using colder temperatures (4°C to 10°C) for shorter durations (3-5 minutes) to maximise inflammation reduction and muscle recovery (Bleakley & Davison, 2010).
• Mental Health and Relaxation: For mental clarity and relaxation, a slightly milder temperature (around 15°C) for a longer duration (5-10 minutes) may be more appropriate. This approach allows for a more calming effect without focusing solely on reducing inflammation (Peake et al., 2017).

Customising Ice Bath Use for Specific Health Goals

Different health goals require different approaches when using ice baths. Whether you’re focused on muscle recovery, mental health, or inflammation reduction, the key lies in adjusting the temperature, duration, and frequency of your ice bath sessions.

Muscle Recovery

For athletes, the primary goal of ice baths is to reduce muscle soreness and inflammation after exercise. Research suggests that ice baths between 10°C and 15°C (50°F to 59°F) can help reduce muscle soreness by constricting blood vessels and reducing metabolic activity (Bleakley & Davison, 2010). Shorter durations of 3-5 minutes at colder temperatures (4°C to 10°C) are typically more effective for minimising delayed onset muscle soreness (DOMS) (Wilcock et al., 2006).

Mental Health and Stress Reduction

Cold water immersion can significantly benefit mental health by providing a reset for the nervous system. Cold exposure has been shown to increase norepinephrine levels, a neurotransmitter that regulates mood and mental clarity (Janssen et al., 2016). For mental health benefits, temperatures around 15°C (59°F) with longer exposure (5-10 minutes) practised 2-3 times a week can promote stress relief without excessive discomfort (Huberman, 2021).

Inflammation Reduction

If your goal is to reduce inflammation, colder temperatures (around 4°C) with a shorter exposure time (3-5 minutes) are more effective. Cold exposure limits blood flow to inflamed tissues, helping the body reduce swelling and repair damage (Peake et al., 2017).

The Best Time of Day to Use an Ice Bath

The time of day you take an ice bath can influence the benefits you experience. Timing can depend on your specific health goals, whether it’s mental clarity, muscle recovery, or relaxation.

Morning Ice Baths for Mental Clarity and Energy

If you’re looking to enhance mental clarity and boost energy, using an ice bath in the morning could be most effective. Cold exposure in the morning triggers the release of norepinephrine and dopamine, neurotransmitters linked to improved alertness and mood (Janssen et al., 2016). Dr. Huberman also suggests that morning cold exposure can provide a lasting boost in mental focus and energy throughout the day (Huberman, 2021).

• Recommendation: Morning ice baths are ideal for those seeking mental clarity, energy, and a focus boost to kickstart the day.

Afternoon Ice Baths for Muscle Recovery

For muscle recovery, ice baths are best used in the afternoon or directly after exercise. Cold water immersion after physical activity helps to reduce muscle soreness and inflammation by restricting blood flow and decreasing metabolic activity (Bleakley & Davison, 2010). Taking an ice bath after exercise, when body temperature naturally peaks, can help optimise recovery.

• Recommendation: Use ice baths in the afternoon or immediately after workouts to maximise muscle recovery and reduce DOMS.

Evening Ice Baths for Relaxation and Sleep

While taking an ice bath in the evening may seem counterintuitive due to the initial shock, it can actually help promote relaxation once your body warms up post-immersion. However, using an ice bath too close to bedtime could interfere with sleep because of the initial alertness triggered by cold exposure (Huberman, 2021). It’s best to allow at least an hour for the body to adjust post-immersion.

• Recommendation: If relaxation is the goal, take an ice bath in the early evening—about 1-2 hours before bed—to help ease into a relaxed state before sleep.

Physical and Mental Health Benefits of Ice Baths

Cold water immersion offers a range of scientifically-proven health benefits, including improvements in both physical recovery and mental clarity.

Reducing Muscle Soreness (DOMS)

Ice baths are commonly used to treat delayed onset muscle soreness (DOMS) following strenuous exercise. Studies show that cold exposure can significantly reduce muscle soreness by constricting blood vessels and reducing inflammation in the muscles (Bleakley & Davison, 2010). Short exposure at colder temperatures after exercise can help prevent muscle damage and speed up recovery.

Improving Mental Clarity and Mood

Cold exposure also boosts norepinephrine production, a neurotransmitter essential for mood regulation and cognitive focus (Tipton et al., 2017). Regular cold water immersion has been shown to reduce symptoms of anxiety and depression while improving mental focus. Cold exposure in the morning can also increase alertness, helping you stay focused and clear-headed throughout the day (Janssen et al., 2016).

Reducing Inflammation

Chronic inflammation is linked to many long-term health issues, including heart disease and diabetes. Cold water therapy has been shown to reduce systemic inflammation by lowering levels of C-reactive protein (CRP), a marker of inflammation (Peake et al., 2017). This makes ice baths particularly beneficial for individuals looking to reduce inflammation and improve overall health.

Interested in reading more about the benefits of cold therapy?
We deep dive into the research, click here to explore how ice baths can complement your wellness journey and enhance your health.

Cold Exposure Methods and Combinations

Cold exposure is often combined with other wellness practices, such as sauna use, to amplify the benefits. Alternating between ice baths and saunas is known as contrast therapy and is believed to further enhance recovery, circulation, and stress relief.

Alternating Ice Baths with Sauna Use (Contrast Therapy)

Contrast therapy, the practice of alternating between heat and cold exposure, can amplify the benefits of both. The rapid transition between the sauna’s heat and the ice bath’s cold causes blood vessels to expand and contract, improving circulation and promoting muscle recovery (Scoon et al., 2007). After a sauna session, 2-5 minutes in an ice bath can boost circulation and remove metabolic waste products faster.

Curious about the best sauna protocols to maximise your health benefits?
Click here where we guide you through expert-recommended approaches for optimal results.

Who Should Avoid Ice Baths?

While ice baths offer numerous health benefits, they are not suitable for everyone. Individuals with certain health conditions should avoid or modify cold water immersion.

• Heart Conditions: Those with cardiovascular issues, such as a history of heart attacks, should consult a healthcare provider before using ice baths, as cold exposure can place additional stress on the cardiovascular system (Tipton et al., 2017).
• Alcohol Consumption: Avoid ice baths within 24 hours of consuming alcohol. Alcohol impairs the body’s ability to regulate temperature, increasing the risk of hypothermia (Bleakley & Davison, 2010).
• Cold Sensitivity: Individuals with conditions such as Raynaud’s disease or cold urticaria should use caution and avoid extremely cold water, limiting exposure to 2-3 minutes at milder temperatures (Janssen et al., 2016).

Conclusion

The best way to use ice baths depends on your health goals, whether it’s boosting mental clarity, recovering muscles, or reducing inflammation. Dr. Huberman’s protocol of 2-4 sessions per week at 10-15°C for 1-5 minutes offers a balanced approach for overall wellness. However, for specific outcomes like muscle recovery or relaxation, you may need to adjust the temperature, duration, and timing of your ice baths.

Medical Disclaimer:

The information provided in this blog is for informational purposes only and should not be construed as medical advice. We are not medical professionals, and the content provided here is based on research and expert insights. Before incorporating ice baths or any form of cold exposure into your routine, we strongly recommend consulting with your doctor or a qualified healthcare professional, especially if you have any pre-existing health conditions, such as cardiovascular issues or cold sensitivity. Cold water therapy may not be suitable for everyone, and individual responses can vary.

Bibliography:

• Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? British Journal of Sports Medicine, 44(3), 179-187.
• Huberman, A. (2021). Cold exposure protocols and their impact on physical adaptation. Huberman Lab Podcast.
• Janssen, L., et al. (2016). Cold exposure and its effects on the mental health of athletes. Journal of Sports Science, 34(2), 234-241.
• Peake, J. M., et al. (2017). The effects of cold water immersion on inflammation and recovery: A systematic review. Journal of Inflammation Research, 10, 71-82.
• Scoon, G. S., et al. (2007). The effects of post-exercise contrast bath therapy on recovery. Journal of Strength and Conditioning Research, 21(3), 683-689.
• Tipton, M. J., et al. (2017). The effects of cold-water immersion on cardiovascular health and norepinephrine production. European Journal of Applied Physiology, 117(4), 567-575.
• Wilcock, I. M., et al. (2006). The effects of water immersion, active recovery, and passive recovery on repeated bouts of explosive exercise. Journal of Sports Sciences, 24(2), 125-132.