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A quick scroll through your social feed may be all the reason you need to try out cold water therapy.1 From cold plunges that promise healthier, more radiant skin to ice baths that will soothe even the sorest of muscles, influencers and celebrities can’t stop talking about the perks of immersing yourself in hyper-chill environments.
But what’s the difference between an ice bath and a cold plunge? And what benefits do they offer?
In this article, we’ll dive into the cold plunge vs ice bath debate so that you can decide where to plunge in.
Defining Cold Plunges
A cold plunge refers to the act of submerging yourself from the neck down in cold water.2 While this could be any body of water, such as a pool, lake, or bathtub, cold plunges are increasingly performed in specially-made tanks that feature chillers to maintain their water temperature.
The practice may seem like all the rage, but cold plunges actually have a long history1:
- Ancient Greeks used cryotherapy to both relax and socialize
- Hippocrates asserted that water therapy could boost strength and energy
- Ancient Romans believed that cold water could temper fevers
Defining Ice Baths
Ice baths are exactly as they sound: They’re baths taken in icy water and ice.3 They function as another version of cold water immersion (CWI), and have also been used for centuries.4 Why?
Because of their potential health benefits—a topic we’ll look at shortly.
Key Differences Between Cold Plunge and Ice Bath
Cold plunges and ice baths may seem similar but there are nuances between the two that can make all the difference in your experience.
Temperature Range
If you’re accustomed to taking warm or even hot showers and baths, the drop in temperature in cold plunges and ice baths can feel like a solid reminder that you’re doing something new and perhaps wonderful for your brain and body.
And yet, we all know there's a major distinction between “cold” and “icy cold.” This is reflected in the typical temps of these hydrotherapy techniques:
- Cold plunges hover around 50 degrees or cooler, while
- Ice baths range between 40 and 60 degrees
Duration of Exposure
Cold plunges may last anywhere between 30 seconds to a few minutes.5
Although an ice bath may be colder, it emphasizes the distinction between “plunge” and “bath”. When it comes to how long you should stay in an ice bath, the answer is typically between 10 and 15 minutes.6
Intensity of Experience
Cold plunges are widely considered the milder of the two forms of cryotherapy, in part because some are taken at slightly higher temps—and because you’re exposed to cooler temps for a briefer period.
Benefits of Cold Exposure
Is there a difference in benefits between a cold plunge vs ice bath?
Not particularly: both offer a range of advantages immediately and in the long run. These may include:
Muscle Recovery
If your muscles are burning after a vigorous workout, cold water immersion might be just the antidote you’ve been searching for.
How does this work?
Cold water, whether it’s “delivered” to your system via a cold plunge or an ice bath, forces your blood vessels to narrow (vasoconstriction) and encourages blood flow to your core in an attempt to stay warm. When you emerge from your CWI of choice, your blood vessels expand in a process technically referred to as vasodilation. This promotes a fresh supply of nutrient and oxygen-dense blood back into your muscles, which can ease muscle soreness.
Inflammation Recovery
Cryotherapy may also dial down inflammation—a natural physical response to:
- Injury
- Infection
- Exercise7
You may be thinking, exercise? Yes: A powerful workout can cause temporary damage to your muscles, provoke inflammatory reactions, and result in delayed-onset muscle soreness (DOMS). Ice baths and cold plunges work to counter this through the vasodilation process just described.
Improved Circulation
Cold water exposure can also promote improved circulation.8 This is accomplished by the pressure water places on your body, which tells your blood vessels to amplify their efforts.
Enhancing your circulation has its own set of benefits, including:
- Decreased heart rate
- Enriched overall cardiovascular health
Stress Relief
Sure, we might associate a warm bath with decompressing after a long day, but a move in the opposite direction may offer a similar experience. In fact, a mounting body of research indicates that cryotherapy can brighten your mood, while a 2022 study determined that a soak in cold water can reduce feelings of anger and tension.9
What’s more, ice baths have been associated with training your vagus nerve, which is key to rebalancing your nervous system (and may help you endure stress more effectively). Besides, the jolt cold water provides is enough to snap your brain out of worry mode and encourage a new level of focus and awareness.
Choosing the Right Cold Therapy for You
All of this said, how can you choose between jumping into a cold plunge on a frequent basis, or weaving ice baths into your daily routine?
Consider your:
- Schedule – Cold plunges may be more appropriate for your schedule if you have only a few minutes to spare. Plus, an ice bath may take longer to prepare unless you invest in a state-of-art portable ice tub.
- Health considerations – Cold water therapies are largely thought of as safe and effective, but be sure to have a chat with your healthcare provider if you have an underlying health condition like Reynaud’s Syndrome or heart and lung issues. If so, neither may be right for you.
Last but not least, remember that the decision mostly comes down to your personal preferences. You might just want a super-quick dip for an uplift in energy… or you may favor a longer soak in an ice bath to relax your muscles and elevate your mood. You can also combine other practices for an even more transformative effect on the body and mind. Check out our blog to find out what works for you by learning the differences between an ice bath vs cold shower, and an ice bath vs sauna.
Maximize Your Recovery with Lifepro Allevachill™Portable Ice Bath
Ultimately, there is no cold plunge vs ice bath debate. Both may offer a host of benefits, just as both may reinforce your dedication to self-care. Their main differences come down to their average temperatures, duration of exposure, and level of intensity.
Should you choose the latter, consider investing in the Allevachill™ Portable Ice Tub. Designed with an all-weather lid, air pump, and carrying bag, it’s ideal for practicing wellness wherever you may find yourself.
Find relief and invigoration in equal measure with Lifepro.
Sources:
- European Journal of Applied Physiology. Cold for centuries: a brief history of cryotherapies to improve health, injury, and post-exercise recovery. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/
- Eating Well. Does taking a cold shower have the same health benefits as a cold plunge? https://www.eatingwell.com/cold-shower-vs-cold-plunge-benefits-8416226
- Zuda Yoga. Cold plunge vs ice bath. https://zudayoga.com/cold-plunge-vs-ice-bath-zuda-yoga
- Health. Benefits and risks of ice baths (cold water therapy). https://www.health.com/ice-baths-8404207
- Healthline. The risks and benefits of cold plunges. https://www.healthline.com/health/are-cold-plunges-good-for-you
- Healthline. Ice bath benefits: what the research says. https://www.healthline.com/health/exercise-fitness/ice-bat
- The Harvard Gazette. Research shows working out gets inflammation-fighting T cells moving. https://news.harvard.edu/gazette/story/2023/11/new-study-explains-how-exercise-reduces-chronic-inflammation/
- UCLA Health. 6 cold shower benefits to consider. https://www.uclahealth.org/news/article/6-cold-shower-benefits-consider
- Lifestyle Medicine. Improved mood following a single immersion in cold water. https://onlinelibrary.wiley.com/doi/10.1002/lim2.53
Author
Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.
They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.
