Daijiworld Media Network – New Delhi

New Delhi, Jul 20: Once reserved for elite athletes nursing sore muscles after a gruelling match, ice baths—now rebranded as “cold plunges”—have taken over gyms, social media feeds, and even celebrity wellness routines. From Cristiano Ronaldo's recovery rituals to viral TikTok videos of influencers submerged in freezing tubs, the icy trend is hard to ignore. But beneath the cold splash lies a burning question—are ice baths actually good for your health?

Health experts suggest that when done right and by the right individuals, cold immersion therapy can indeed offer some impressive benefits.

Cold water exposure is said to reduce muscle soreness and inflammation, especially after intense workouts. By constricting blood vessels, ice baths limit swelling and tissue breakdown. As the body rewarms, a rush of oxygen-rich blood flows to the muscles, helping in quicker recovery. Studies have even noted a drop in muscle damage markers within 24 hours of cold therapy.

On the metabolic front, the chill may stimulate brown fat—a special kind of fat that burns energy to generate heat. Some research hints that regular cold exposure might help turn white fat into brown fat, leading to a modest boost in calorie burn. While it’s no magic bullet for weight loss, it could support broader metabolic goals when paired with diet and exercise.

Psychologically, ice baths are known to trigger the release of feel-good hormones like dopamine and serotonin, often leaving people more alert, clear-headed, and even euphoric. Regular plungers claim benefits such as deeper sleep, emotional balance, and improved mental resilience.

However, experts caution that ice baths aren’t for everyone. The sudden cold shock can dangerously spike heart rate and blood pressure. Those with heart conditions, chronic respiratory issues, poor circulation, diabetes, or neurological disorders are strongly advised to avoid this practice. Pregnant women, the elderly, and individuals with open wounds or cold-related conditions should also steer clear.

So, are ice baths a miracle or myth? If you’re in good health and ease into it with guidance, the plunge might just be worth the chill. But as with any wellness trend, it’s best to talk to your doctor before making it a regular routine.