Increased Metabolism and Fat Burning:

"Metabolic Health" is a good indicator of lifespan and general health. Ice baths have been shown to increase metabolism by up to 350%, and improve insulin sensitivity. Research also suggests that activation of brown adipose tissue can help put your body into fat-burning mode, thereby reducing your waist measurements.

Human physiological responses to immersion into water of different temperatures. (Eur J Appl Physiol) March 2000

Impact of cold exposure on life satisfaction and physical composition of soldiers (BMJ Mil Health) January 2023

Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. (Nat Med) July 2015


Ice baths activate endorphins and dopamine by up to 250%, which can help increase feelings of positivity. In addition, the increase in "Cold Shock" protein RBM3 is known to protect against neurodegeneration, sharpen cognitive function, and promote neuroplasticity in humans.

Impact of cold exposure on life satisfaction and physical composition of soldiers (BMJ Mil Health) January 2023

The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomized trial. (Curr Psychol) October 2022

Open water swimming as a treatment for major depressive disorder (Case Reports) August 2018;

RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration (Nature) January 2015

Against Chronic Inflammation: Chronic inflammation can lead to autoimmune diseases and negative health outcomes. Ice baths can be helpful in reducing an overactive inflammatory immune response, alleviating pain, and improving quality of life.

Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review. (Front Sports Act Living) April 2021

Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomized Controlled Trial. (Biological Research For Nursing) January 2022

Immune changes in humans during cold exposure: effects of prior heating and exercise. (J Appl Physiol) August 1999

Muscle Soreness, Recovery, Increased Mobility & Improved Performance

Ice baths have become one of the most popular recovery strategies used by athletes for training and competition. A systematic review with meta-analysis of 68 articles highlighted that immersion in cold water reduces inflammation, soreness, perceived fatigue, and drastically increases perceived recovery.

What Parameters Influence the Effect of Cold-Water Immersion on Muscle Soreness? An Updated Systematic Review and Meta-Analysis. (Clin J Sport Med) January 2023

The effect of cold water immersion on the recovery of physical performance revisited: A systematic review with meta-analysis. (J Sports Sci) December 2022

Improved Sleep:

Sleep is incredibly important for health and well-being. Ice baths have been shown to improve your sleep efficiency through decreased levels of cortisol at night, fewer nighttime awakenings, and an improved circadian rhythm due to better thermoregulation from activation of brown adipose tissue.

Effect of the Depth of Cold Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners. (Front Sports Act Living) March 2021

Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. (Cell Reports Medicine) October 2021

Strengthened Immune System:

A healthy immune system not only fights off infections, invaders, and pathogens but also supports athletic recovery. Immersion in cold water can help increase the number of white blood cells, including T-lymphocytes, and reduce autoimmune reactions and chronic inflammation.

Partial body cryotherapy exposure drives acute redistribution of circulating lymphocytes: preliminary findings. (Eur J Appl Physiol) February 2023

Residual effects of short-term whole-body cold-water immersion on the cytokine profile, white blood cell count, and blood markers of stress. (International Journal of Hyperthermia) April 2021

Improved Cognitive Function

Low levels of norepinephrine are a known cause of depression, reduced focus, and impaired cognitive function. The cold shock from immersion in cold water induces a robust norepinephrine response associated with alertness, focus, attention, and mood. Additionally, performing cognitive tasks or mental games while practicing cold water immersion can help improve memory and executive function.

Role of norepinephrine in the pathophysiology and treatment of mood disorders. (Biological Psychiatry) November 1999

Better executive function under stress mitigates the effects of recent life stress exposure on health in young adults. (Stress) January 2017