Many high-profile figures, including Joe Rogan and Jennifer Aniston, have been advocating for the advantages of ice baths and cold water plunges for quite some time.

Cold-water immersion has emerged as a prominent trend among celebrities and fitness enthusiasts. Supporters claim that it alleviates stress, minimizes muscle damage associated with intense workouts, and enhances immune system performance.

However, recent studies indicate that the benefits may not be as significant as previously thought.

A recent study published in the PLOS One journal, conducted by the University of South Australia, analyzed data from 11 studies involving 3,177 individuals who underwent cold plunges. Each participant was immersed in water at temperatures of 15 degrees Celsius or lower for a minimum of 30 seconds.

The findings were surprising, particularly regarding ice baths and their effect on inflammation. While cold-water exposure is often associated with reducing inflammation, this new research revealed contrasting results.

The study noted a “significant increase in inflammation immediately and one hour” following the immersion, indicating that the body experiences “an acute inflammatory response,” rather than a decrease.

“At first, this appears contradictory since elite athletes frequently turn to ice baths to alleviate inflammation and soreness post-exercise,” remarked Ben Singh, the study’s co-author, in a press release.

“The immediate rise in inflammation is the body’s natural response to cold as a stressor, aiding adaptation and recovery. It’s akin to how muscles endure damage from exercise before growing stronger, explaining why athletes use this method despite the short-term inflammation spike.”

“Given this, individuals with existing health issues should take additional precautions when engaging in cold-water immersion, as the initial inflammation may pose health risks,” he added.

While the study identified some benefits, such as a “notable reduction in stress 12 hours” post-immersion, no significant stress relief was observed immediately or at one, 24, or 48 hours after.

Additionally, there was a “29 percent drop in sickness absence among those who took cold showers” reported in the analysis.

Nonetheless, researchers emphasized that further investigation is necessary to fully comprehend the effects of cold-water immersion.

“Whether you are a professional athlete or someone seeking general wellness, understanding the effects on your body is crucial,” Cain highlighted. “Currently, high-quality research is lacking to determine who benefits most from cold-water immersion and what the optimal approach is. More extensive studies involving diverse populations are essential to grasp the long-term effects and practical uses of this practice.”