Fitness
Ice bathing: healthy and regenerative?
When and how you should plunge into the cold
Ice bathing – not just for the pros
Numerous scientific studies report on the health benefits of ice bathing. For example, recurring cold water therapy leads to a significant improvement in cardiovascular health. This kind of therapy also has a positive influence on metabolic processes. There are two types of fatty tissue in the human body: “brown” and “white” fat. Ice bathing activates the “good” brown fatty tissue, which stimulates the metabolism. This activation improves blood sugar control and reduces inflammation. Furthermore, scientific studies demonstrate a reinforcement of the immune system caused by the release of neurotransmitters like noradrenaline and β-endorphins. Regular ice bathing can also strengthen the mind. A study from 2019 showed that repeated exposure to cold improves the stress management and resilience of participants.
When it comes to regeneration, the scientific position is also clear. Alongside targeted compression using products such as compression socks and compression sleeves, ice bathing also provides reliable assistance for muscle recovery. A study published in the Journal of Sports Medicine in 2018 showed that ice bathing can reduce the muscle inflammation caused by intense exercise, thereby promoting recovery. These effects can be attributed to the vasoconstrictive properties of cold water, which reduce inflammatory responses in the body. Another study carried out on rugby players determined that ice bathing helps to recover muscle performance more quickly after intense exercise sessions.
What does professional runner and coach Anna Hahner have to say about ice bathing in this interview?
It’s not just scientists: many pro athletes like Cristiano Ronaldo, LeBron James or Allyson Felix tout the benefits of ice bathing. Whether for regeneration or for mental training, elite athletes regularly submerge themselves in ice-cold water. We interviewed Anna Hahner, one of the world’s top female runners, on this topic.
When and why did you start ice bathing?
I got started in 2019. When I moved to the Lake Chiemsee area, I didn’t want the swimming season to end – so I just never stopped going to the lake or the river. I first perceived the positive health effects of ice bathing gradually, and started to get more heavily involved with the topic. In this context, I also came across Wim Hof and his famous “Wim Hof Method”, where he combines ice bathing with special breathing techniques.
How did your first attempts go?
At first, my breathing was much too hectic. But I realized pretty quickly that the most important thing is controlling your breath. Another beginner’s mistake is to use shoes with laces. Your fingers get much too cold to be able to tie them. Now I have slip-on shoes, a bathrobe and mittens so I can warm my fingers up.
How did you integrate ice bathing into your everyday routine?
It is a fixed part of my morning routine, and I can’t imagine doing without it now. From a scientific perspective, it’s enough to go ice bathing once per week, since the positive effects last so long. But I’m drawn to cold water more frequently. The most important thing is to make a resolution the night before that you’re going to jump into cold water the next morning. It’s a lot harder if you reconsider while in your warm bed. I have the advantage that there’s a river right in front of my house, so I barely need to plan in any extra time in the morning. If you don’t have this luxury, you can also start each day with a cold shower.
Is it still a challenge for you, or have you gotten used to it?
It’s just as cold as it was in the beginning, but the difference is that I’m not bothered by it anymore. I’ve stopped viewing the cold as something negative.
How long do you stay in the cold water?
After two minutes, you’ve already gotten all the positive physical effects. Beyond that, it’s purely mental training. That’s why I stay in the water for at least two to three minutes. In summer, I sometimes remain in the cold water for longer simply because it’s a welcome way to cool off.
What do you see as the most important benefits?
Mentally, it’s like an extremely short meditation. What I would otherwise achieve in 30 minutes of meditation, I can obtain after two minutes here. Physically, it reinforces my immune system and activates the brown fatty tissue, which is very positive. It can also accelerate regeneration, since the cold inhibits minor inflammations in the body.
Do you practice ice bathing after workouts for regeneration, or is that not part of your training routine?
Sometimes I use it after workouts to reduce inflammation. But sometimes you want to intentionally cause this inflammation through exercise. I mainly do it in the morning right after waking up. But we also practiced it right after workouts at the training camp in New Zealand. Directly after training, we jumped into a cold river next to the training track. Starting from a temperature of 17 degrees Celsius, you can benefit from the positive effects of ice bathing.
We also have a separate article on the topic of “Regeneration for marathon running” that offers more specific tips related to this topic.
Do you use any aids like neoprene shoes or a cap?
If the temperature is in double digits below zero, I wear neoprene shoes. Otherwise, my feet would get cold on the way to the water and I wouldn’t be able to put on shoes afterwards because my fingers would be too cold. Because the hands, feet and head cool off faster than other parts of the body, it’s absolutely reasonable to wear neoprene shoes, a cap and even gloves.
Do you have any tips for beginners?
Don’t test to see if the water is cold – it’s definitely cold! Make up your mind and just get right in! Don’t work against your body: work with it and try to keep your breathing calm. It’s also important to be accompanied by someone else and only to do it if you’re in perfect health. Ice bathing workshops and training sessions are also available, that can be a good introduction because you learn breathing techniques and it’s always easier in a group.
Do you recommend ice bathing to the athletes you coach?
Yes, but I do let them start with a cold shower. That’s a good way to get started.
Conclusion: Ice bathing – healthy and good for regeneration
Ice bathing is far more than just the latest trend: for many people, it’s a secret weapon for health and faster regeneration. Scientific studies demonstrate numerous benefits, such as improved cardiovascular health, increased fat burning and reinforcement of the immune system. Mental resistance also benefits from regular ice bathing. Pro athletes like Anna Hahner use cold therapy for regeneration as well as for mental training. Her tip for beginners: don’t hesitate, breathe calmly and just dive right in.
List of sources
1 Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – A continuing subject of debate. International Journal of Circumpolar Health, 81(1), 2111789.
2 Sugimoto, S., et al. (2022). Brown adipose tissue-derived MaR2 contributes to cold-induced resolution of inflammation. Nature Metabolism, 4(6), 775-790.
3 Jagim, A. PhD. (2024). Cold-water immersion after exercise: How it impacts muscle recovery. Mayo Clinic Health System. Verfügbar unter: https://www.mayoclinichealthsystem.org/speaking-of-health/can-taking-a-cold-plunge-after-your-workout-be-beneficial
4 Leighton, D. (2018). The effects of cold-water immersion on muscle recovery in rugby players. Journal of Sports Medicine.
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