Will an Ice Bath Help Your Hangover?

Hangovers are a body’s multifaceted response to excessive alcohol consumption. Key factors contributing to hangover symptoms include dehydration, inflammation, toxic byproducts like acetaldehyde, and disrupted blood circulation. Common symptoms range from headaches, nausea, and fatigue to mood disturbances and poor sleep quality.

There is some research that shows cold water immersion does provide certain benefits, but should you really use an ice bath to help cure a hangover?

An ice bath can alleviate some hangover symptoms by reducing inflammation, helping sleep regulation, easing aches, and providing a distracting effect to reduce nausea. However, there are some risks to consider while hungover or still intoxicated.

In this article, we will look at some of the proven and possible benefits of an ice bath that can help ease or cure symptoms of a hangover. Then we will discuss the risks of cold exposure while hungover as well as cover some possible cold water alternatives to full cold water immersion while hungover.

Benefits of an Ice Bath for a Hangover

1. Reduces Inflammation

Alcohol consumption, especially in excess, can lead to increased inflammation in the body. An ice bath may help in this regard, as cold is widely known for its anti-inflammatory effects.

Cold therapy has been studied for its impact on reducing inflammation in various studies. One specific study [1] showed cold therapy significantly reduced the concentration of some inflammatory markers that either promote inflammation or indicate signs of it

While more research is needed, as inflammation is a primary cause, lowering it while hungover can provide relief from a variety of symptoms.

2. Reduced Headache Pain

Headaches are the most common signs of hangovers and are usually a result of dehydration and vasodilation. The cooling effect of an ice bath can constrict blood vessels, at least temporarily relieving headache pain.

One study on cooling the neck for migraine relief [2] showed that the general principle of cold application for pain relief significantly reduced migraine pain in tested patients.

While there aren’t specific studies on ice baths for hangover-induced headaches, cold is known to cause vasoconstriction before redilation [3]. This narrowing of blood vessels could be what helps at least temporarily relieve headache pain.

For more detailed information on how cold therapy can help, see our full guide on how an ice bath can help with a migraine or headache.

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3. Mood Regulation

Cold water therapy is known to trigger the release of dopamine and endorphins via activation of the parasympathetic nervous system. Because of this, adapted cold water therapy has been suggested as a potential treatment for depression [4].

Cold exposure has also been shown to increase the level of the catecholamines norepinephrine and epinephrine[5]. Catecholamines have been connected to mood regulation, and more specifically for those with sleep deprivation [6]. This may be useful after a night of drinking because alcohol can disrupt many cycles of your sleep [7], producing lower-quality sleep.

4. Eases Nausea

When you drink too much alcohol, it can really irritate your stomach and guts. Basically, it ramps up stomach acid and slows down how fast your stomach empties. This can lead to inflammation in your stomach and guts, which, along with getting dehydrated, sends signals to your brain that make you feel nauseous – and that awful feeling can stick around for a while.

One study [5] points out that cold temps might kick the vagus nerve into action. This nerve plays a big part in how your body functions, like digestion. Activating it could help settle your stomach. Plus, the cool sensation of the water can take your mind off feeling sick.

Since cold water can dial down inflammation, it might help with nausea that comes from things that inflame your body. Taking ice dip might also help ease that anxious feeling [8] [9]of getting nauseous and provide distraction, helping you relax a bit after.

5. Helps With Sleep

When you’re hungover, your sleep might be all over the place. One study on cold immersion before bed [10] found that whole-body cold water immersion can reduce arousal and limb movements while enhancing slow-wave sleep during the early part of the night.

Evidence supports this is accomplished by cooling down your body’s core temperature. This is handy because a cooler body is usually more ready to fall asleep.

While the evidence isn’t solid, a cool soak might also boost your melatonin [11], the hormone that helps you get into sleep mode and keep a regular sleep pattern. So, next time you’re feeling rough after a night out, a cold bath might be the trick to counteract a damaged sleep cycle.

6. Activates Immune System

Drinking alcohol, even in small amounts, can weaken the immune system [12]. It interferes with the body’s ability to fight off infections, leading to a higher risk of getting sick. This is important to keep in mind for those who drink alcohol regularly or in social settings.

While alcohol can negatively affect the immune system, cold water activities like ice baths and cold swimming may have the opposite effect, potentially enhancing the body’s ability to fight off illnesses. A study on regular winter swimmers in Germany [13] demonstrated they seemed to have stronger immunity. They reported having 40 percent fewer upper respiratory infections annually than the control group.

More research supports this with evidence that cold exposure may increase the number of white blood cells, or leukocytes [14][15], that are critical for fighting disease. This means the combined benefits of a cold dip may be the thing to help your immune system recover a bit when hungover.

7. Boosts Metabolism

Drinking alcohol can make your metabolism slow [16] because your body works on getting rid of the alcohol first rather than burning fat or sugar. This can cause weight gain because your body isn’t burning calories like it should.

On the flip side, ice baths can help speed up your metabolism. When you’re in cold water, your body has to work harder to stay warm, which means it burns more calories. This also helps your body handle blood sugar better and can prevent diabetes.

Research supports this idea [17], examining that being cold, like in an ice bath, can increase how much energy your body uses, make it better at controlling blood sugar, and improve how it handles insulin, even in people who are already healthy. This suggests that while alcohol can slow down your metabolism, cold treatments like ice baths could help you combat that.

To learn more about how cold water therapy can help see our full benefits of ice baths article.

Risks Of Taking an Ice Bath For Hangover Relief

You should never engage in cold water swimming while still intoxicated, and special care should be taken for cold water therapies like immersion or a cold shower while hungover.

While considering an ice bath to alleviate symptoms of a hangover, be mindful of your body’s vulnerability due to alcohol’s effects:

• Hypothermia Risk: Alcohol consumption can lower your core body temperature, which heightens the risk of hypothermia during cold water immersion. It’s generally advisable to avoid ice baths when under the influence of alcohol.
• Balance Issues: Hangovers often result in dizziness or impaired coordination, increasing the danger of falling or slipping.
• Dehydration: The vasoconstriction caused by cold exposure can put additional stress on your cardiovascular system and might lead to sweating and worsening dehydration. Make sure you are well-hydrated before attempting this.
• Worsened Headache: There’s a possibility that a cold shower could intensify headaches, a symptom often associated with hangovers, though the exact reasons for this are not fully understood.

Be really careful with full ice baths when you’re hungover, as they can cool you down too fast. If you start feeling really bad, like getting a severe headache, seeing weird, feeling chest pain, having trouble breathing, or getting muscle cramps, you should immediately get out of the cold.

For more on the risks of cold water hydrotherapy and who should avoid it, check out the dangers of ice baths.

How Long to Ice Bath For a Hangover

When taking an ice bath or getting into the cold plunge for hangover relief, keep it short, like 2-3 minutes, to stay safe. It also helps to have someone around to aid you, especially since you may be less steady.

For more info on times for certain benefits, see our in-depth guide for how long you should stay in a cold plunge.

Alternatives to Full Cold Water Immersion While Hungover

When you are feeling the not-so-fun after-effects of alcohol, getting into an ice bath or cold plunge may not be right for everyone, especially if you are new to cold therapy. There are a few more ways you can possibly reap some of the benefits of cold water when hungover.

Dip Your Face

Another approach for beginners is the face ice bath, a less intense method that still offers a taste of cold immersion therapy. Fill a large bowl with cold water and add a handful of ice cubes. Lean over the bowl and gently lower your face into the water.

If you’re new to this, start with brief immersions of about 15 seconds, gradually increasing the duration as you get more comfortable. This method is invigorating and can be a great way to wake up your senses in the morning.

It’s a small step that can prepare you for more extensive forms of cold water immersion in the future.

Hit The Showers

For those curious about cold water immersion but hesitant to dive into the deep end, starting with a cold shower for a hangover may be a gentler introduction.

Begin with your regular warm shower, allowing yourself to acclimate. Towards the end of your shower, gradually decrease the water temperature to a cooler setting.

Aim for a slightly chilly temperature at first; as you become more comfortable, you can venture into colder waters over time. Even a brief exposure of one to two minutes can be beneficial.

To get some more ideas of more ways to reap the benefits, here 10 alternatives to ice baths.

References

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2. Aubdool, A., Graepel, R., Kodji, X. et al. TRPA1 is essential for the vascular response to environmental cold exposure. Nat Commun 5, 5732 (2014). https://doi.org/10.1038/ncomms6732
3. Sprouse-Blum, Adam S et al. “Randomized controlled trial: targeted neck cooling in the treatment of the migraine patient.” Hawai’i journal of medicine & public health : a journal of Asia Pacific Medicine & Public Health vol. 72,7 (2013): 237-41.
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10. Chauvineau, Maxime et al. “Effect of the Depth of Cold Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners.” Frontiers in sports and active living vol. 3 659990. 31 Mar. 2021, doi:10.3389/fspor.2021.659990
11. Cagnacci, A et al. “Homeostatic versus circadian effects of melatonin on core body temperature in humans.” Journal of biological rhythms vol. 12,6 (1997): 509-17. doi:10.1177/074873049701200604
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