By Sushant Agarwal
Published on | Jul 10, 2025
From wellness studios to social media influencers, ice baths have gone mainstream. But are they really good for you?
Once exclusive to elite athletes, ice baths are now a booming business and social media craze—touted for recovery, discipline, and mental strength.
Cold plunges go back to Roman bathhouses. Today, they’ve become a global industry worth over $330M—with home tubs and wellness chains.
Influencers say ice baths boost metabolism, testosterone, and mood. But evidence is weak. At best, they offer brief relief from muscle soreness.
Temperatures range from 3°C to 15°C. Most studios let you self-regulate time. But without supervision, danger can creep in—fast.
Cold water below 15°C can trigger shock: rapid breathing, rising blood pressure, and even fainting. Heart attacks or strokes are rare, but real.
Stay too long & your core temperature can drop dangerously. Confusion, numbness, and afterdrop (cooling after exit) make this risky—even for the fit.
Extended exposure may cause nerve and blood vessel damage, especially in fingers and toes. Symptoms like pain and cold sensitivity can last for years.
Check with your doctor before starting. Being fit won’t protect you from cold shock.
Start with short cold showers. Never plunge alone — always have someone nearby, especially if you are new.
Limit your session to 3–5 minutes. Shivering or confusion? Get out immediately.