Ice Baths vs. Cold Showers: Which is Better?

Both ice baths and cold showers have people chilling out in the name of wellness. But what’s better for your health – fully submerging your body in the freezing waters of an ice bath or standing beneath the chilling stream of a cold shower?

An ice bath surrounds the entire body with cold water, while a cold shower cannot. More consistent coverage allows an ice bath to provide more of a thorough shock, vasoconstriction, and chemical release as a result. However, cold showers are cheap, convenient, and more accessible for most people.

It is important to realize that not everyone tolerates the cold the same and that beginners should start at higher temperatures and lower them over time as their body adapts. While stress and shock can spark positive changes in the body, extreme cold can be dangerous.

Let’s first compare the difference in potential benefits of ice baths vs. cold showers and then analyze the other factors at play, like temperature, costs, and convenience to truly see if upgrading to a cold plunge lives up to the hype.

Benefits of Ice Baths and Cold Showers

The practice of cold water therapy is gaining popularity, with enthusiasts citing numerous health benefits. This therapy can be employed using different approaches, such as ice baths or cold showers, which both subject the body to lower temperatures, presenting a challenge that many believe to be beneficial for both the mind and body.

If you’re weighing the potential health benefits of cold plunges against the discomfort these methods entail, consider examining the data on the effectiveness of ice baths.

Physical Health Benefits

Cold water exposure can result in at least a temporary boost in circulation. It first causes the blood vessels in the skin to constrict ( or narrow) (1), which helps blood flow redirect deeper inside the body to protect the vital organs from getting too cold. After cold exposure, the blood vessels dilate (get wider), allowing increased blood flow to return to the skin and extremities.

Cold water immersion has been shown to activate the lymphatic system and increase lymph flow (2). Lymph fluid helps carry trapped toxins away from tissues and organs and return excess fluid and proteins back into the bloodstream. One study even showed that participants who took regular cold showers had an increase in white blood cell count, according to the Thrombosis Research Institute in England.

Increased circulation, white blood cells, and adrenaline, alongside the reduction of tissue temperature, can help in the fight against inflammation (3). In relation to inflammation, one study also suggested that an ice bath may help reduce oxidative stress by increasing the body’s antioxidant capacity (4). Oxidative stress is complicated but can occur when there is an excessive amount of toxins that the body needs to get rid of.

One primary reason the use of getting into cold water in the morning has been adopted is to increase alertness and cognitive function. This comes from a combination of hormones released in the fight-or-flight response to the shock of the cold. Some of these hormones include adrenaline, noradrenaline, dopamine, and endorphins.

Both a cold shower or ice bath can also be a complimentary addition to other healthy activities for those looking to lose weight. Cold water exposure can activate and increase brown fat (5) which can boost metabolism and improve insulin sensitivity. Brown fat is beneficial as it acts as a natural defense against the buildup of excess fat.

Another potential benefit to consider is the impact of cold therapy on muscle recovery. A 2016 study (6) on cold immersion after intense training had enough evidence to suggest that it may reduce muscle damage markers, preserve muscle power, and decrease perceived soreness. However, it is important to note that another study (7) suggested that excessive use of cold water exposure may interrupt the basic inflammatory processes vital to muscle growth.

There was an interesting study (8) that directly compared the benefits of full cold water immersion to partial immersion on the quality of sleep. It showed full immersion was more effective than partial immersion at enhancing slow-wave sleep early in the night and reducing arousal/limb movements. While partial immersion helped with early slow-wave sleep, researchers concluded it was not as effective at reducing the core body temperature.

Mental Health Benefits

Though caution and care should be applied and more research is needed to solidify the claims, people do use cold exposure to get their heads straight and feel better mentally.

A recent study (9) supports the theory that adding cold exposure to a regular training regimen can improve mental health. Over an 8-week period, male and female participants reported that cold exposure significantly lowered anxiety levels and increased self-perceived health satisfaction. The overall results show that regular exercise with cold exposure positively impacts mental well-being and may contribute to higher psychological resilience.

Another study (10) showed that noradrenaline and dopamine concentrations increased substantially after cold water immersion. Noradrenaline, or norepinephrine, is known for mobilizing the body, helping with alertness, cognition, and combating fatigue. The boost in dopamine can help brighten your mood, amplify enjoyment, and drive motivation.

Risks of Cold Water Exposure

While there is much excitement around the health benefits of cold water therapy, it does carry some risks that are important to consider. A main risk is the cold water shock, which causes drastic changes in breathing, heart rate, and blood pressure that can be dangerous. This risk may be greater in an ice bath since the body is fully submerged in extremely cold water, versus a cold shower that only hits certain body parts. Those with heart conditions or high blood pressure need to be especially cautious with both ice baths and cold showers.

Anyone wanting to try cold water therapy should consult their doctor first, especially those with pre-existing health conditions that could be impacted. Moderation and safety precautions are very necessary. Overall, it is fair to say that ice baths likely carry a slightly higher risk profile compared to cold showers due to the body’s more drastic reaction to full-body submersion in frigid water.

Those new may benefit from trying cold showers first at temperatures just low enough to be uncomfortable. After seeing how your body reacts and how you feel, you may be able to move on to lower and lower temperatures.

For those interested in a more detailed exploration of the potential hazards, our dedicated article on “ice bath risks” delves into the critical safety considerations and precautions that should be taken when engaging in this intense form of cold exposure therapy.

Is an Ice Bath Really Better Than a Cold Shower?

Now that you know that both means of cold water therapy can be an effective addition to your healthcare routine, let’s look at how they compare when you consider physical features, cost, and safety.

Water Temperature

The temperature difference is where you start to see why some people prefer to spend the money to plunge over using a shower for their cold water therapy. In most places, cold plunges and ice baths have the ability to get the water much colder than your shower can offer.

The lowest temperature your shower can provide relies on your groundwater or source temperature, which varies across the US from an estimated 34 to 77°F (1.1 to 35°C). This means that even though temperatures can be adjusted in both the shower and the plunge, the latter makes generally lower temperatures available with potential precision.

The reason why this matters, in the long run, is that your body can acclimatize or simply get more comfortable in the cold. There are studies supporting this that suggest repeated cold exposure results in the effect of the body’s initial physiological (11) and cardiorespiratory (12) responses to cold water lessening over time.

Be sure to check out our more in-depth article, Cold Plunge Temperatures.

Space

Most people already have access to a shower, while cold plunges or an ice bath require additional space. The barrel design will usually take up a bit less room, somewhere around 31″L x 31″W x 42″H, while a tub design will take up even more, getting up to 7 ft. long.

Even though outdoors is the preferred location for most to take a plunge, space can be limited outside too, and this is an important consideration. Cold water therapy can also be fun with a partner, and some plunge tubs can more effectively accommodate those who want to do it at the same time.

Cost

It doesn’t take a super deep dive into the analytics to realize cold plunging will cost significantly more than taking a cold shower. The initial investment to purchase one ranges from hundreds to over ten thousand depending on your preferences and needs. There are also additional costs for plunging with chiller filter replacements, sanitization of the tubs, as well the cost of ice for an actual ice bath or cold plunge tub.

The cost of cold showers is very low and in fact, if taking regular cold ones results in a reduction of hot water used in your household, you will be saving some money. This means even switching to contrast showers, using hot and cold during your shower, can help both you and your wallet.

Convenience

When it comes to fitting a cold therapy session into your routine, cold showers have a distinct convenience advantage over ice baths. The main reason is accessibility – cold showers simply require a working shower with the ability to run cold water. No special equipment is needed, except maybe a thermometer.

On the other hand, preparing an ice bath takes more intentional effort. You need a dedicated tub, bags of ice, time to fill the bath, and wait for the water temperature to drop. A cold plunge with a chiller can be temperature-ready but also requires additional installation and water maintenance time.

Conclusion

In summary, while their cold showers can surely provide many of the same effects as an ice bath, or cold plunge, there is more research supporting the benefits from cold water immersion. Once you understand how the benefits are unlocked, immersion simply accesses more of the body for the whole duration of the cold water session. Therefore, immersion is better than taking a cold shower at the same temperature and for the same duration.

For accessibility, cost-effectiveness, and prep time, cold showers simply offer more convenience compared to ice baths for the average person looking to add cold therapy to their self-care regimen. However, diehard proponents of ice baths are willing to put in the work for what they consider to be superior benefits. It comes down to personal preferences and lifestyle factors when choosing the best cold water therapy for you.

Beyond cold showers or ice baths, there are some other cold therapy alternatives, like cryotherapy chambers or packing snow around the body that can simulate extreme cold exposure. However, analysis of these other options is outside the scope of this particular comparison between showers and baths.

It comes down to personal preferences, costs, and lifestyle factors when choosing the best method of cold water therapy for your needs. Both ice baths and cold showers have evidence to support their use, with full immersion baths considered more intense and potentially more effective.

References

1. Cheung S. S. (2015). Responses of the hands and feet to cold exposure. Temperature (Austin, Tex.), 2(1), 105–120. https://doi.org/10.1080/23328940.2015.1008890
2. Meeusen, R., van der Veen, P., Joos, E., Roeykens, J., Bossuyt, A., & De Meirleir, K. (1998). The influence of cold and compression on lymph flow at the ankle. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 8(4), 266–271. https://doi.org/10.1097/00042752-199810000-00003
3. Spiljar, M., Steinbach, K., Rigo, D., Suárez-Zamorano, N., Wagner, I., Hadadi, N., Vincenti, I., Page, N., Klimek, B., Rochat, M., Kreutzfeldt, M., Chevalier, C., Stojanović, O., Mack, M., Cansever, D., Greter, M., Merkler, D., & Trajkovski, M. (2020). Cold exposure protects from neuroinflammation through immunologic reprogramming. Cell Metabolism, 33, 2231 – 2246.e8. https://doi.org/10.1101/2020.08.28.269563.
4. Sutkowy, P., Woźniak, A., Boraczyński, T., Mila-Kierzenkowska, C., & Boraczyński, M. (2015). Postexercise impact of ice-cold water bath on the oxidant-antioxidant balance in healthy men. BioMed research international, 2015, 706141. https://doi.org/10.1155/2015/706141
5. Huo, C., Song, Z., Yin, J., Zhu, Y., Miao, X., Qian, H., Wang, J., Ye, L., & Zhou, L. (2022). Effect of Acute Cold Exposure on Energy Metabolism and Activity of Brown Adipose Tissue in Humans: A Systematic Review and Meta-Analysis. Frontiers in physiology, 13, 917084. https://doi.org/10.3389/fphys.2022.917084
6. Fonseca, Líllian Beatriz et al. “Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes.” Journal of athletic training vol. 51,7 (2016): 540-9. doi:10.4085/1062-6050-51.9.01
7. Vieira, A et al. “The Effect of Water Temperature during Cold-Water Immersion on Recovery from Exercise-Induced Muscle Damage.” International journal of sports medicine vol. 37,12 (2016): 937-943. doi:10.1055/s-0042-111438
8. Chauvineau, M., Pasquier, F., Guyot, V., Aloulou, A., & Nedelec, M. (2021). 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, 3, 659990. https://doi.org/10.3389/fspor.2021.659990
9. Néma, J., Zdara, J., Lašák, P., Bavlovič, J., Bureš, M., Pejchal, J., & Schvach, H. (2023). Impact of cold exposure on life satisfaction and physical composition of soldiers. BMJ military health, e002237. Advance online publication. https://doi.org/10.1136/military-2022-002237
10. Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
11. 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. https://doi.org/10.1080/22423982.2022.2111789
12. Tipton, M. J., Eglin, C. M., & Golden, F. S. (1998). Habituation of the initial responses to cold water immersion in humans: a central or peripheral mechanism?. The Journal of physiology, 512 ( Pt 2)(Pt 2), 621–628. https://doi.org/10.1111/j.1469-7793.1998.621be.x