Cold water immersion (ice baths) have gained popularity among athletes and fitness enthusiasts as a pre-exercise and post exercise recovery strategy. While the scientific evidence supporting some of these benefits is mixed, there are potential advantages to taking ice baths before exercise:
1. Improved Circulation: Cold water immersion can cause blood vessels to constrict, which may lead to increased circulation when you warm up afterward. Improved circulation may help to flush out waste products and supply fresh oxygen and nutrients to the muscles, potentially enhancing performance.
2. Increased Testosterone: Some isolated studies suggest that taking ice baths before exercise can increase production of both luteinizing hormone and testosterone in the body. This was a finding from two male subjects.
3. Heat Tolerance: Particularly in hot environments, ice baths can have an acclimatizing effect on the body, enabling athletes to tolerate hot environmental conditions better. Cooling off the body before exercise in the heat can extend the time it takes for heat related fatigue to set in.
4. Decreased Perceived Effort: Exposure to cold temperatures stimulates the sympathetic nervous system leading to increased alertness and arousal. Some individuals report that ice baths can make them feel more awake and alert, which might translate to improved mental focus and a reduced perception of effort during exercise.
Try this out – do as many push ups as you can in one go now. Next time you do an ice bath and breathwork, when you finish the ice bath do as many push ups as you can. We almost guarantee you’ll do more.
Whilst these benefits are supported by scientific studies and anecdotal evidence, it is important to note that individual responses to ice baths can vary. Athletes and coaches should consider individual preferences when incorporating ice baths into training regimens. Additionally, the optimal timing, duration and temperature of ice baths for specific goals should be determined on an individual basis.
If you're interested in finding out for yourself, our portable ice bath is available here.
