If you scroll through TikTok, you’ve likely seen people immersing themselves in tubs of icy water for purported health benefits. While the trend is new, there’s some science behind it: Cold water immersion can help reduce inflammation after a workout, alleviate sore muscles, and aid in muscle recovery. The cold also constricts blood vessels, which may decrease swelling and discomfort. It can also prompt the body’s “cold shock response” to send out adrenaline that may speed up circulation, delivering oxygen and nutrients to tissues more quickly. Regular cold-water immersion can also strengthen the immune system and help protect against diseases and infections. In fact, one study found that people who took 30- to 90-second cold showers for 30 days called in sick 29% less than those who only used warm showers.

Choosing the Right Ice Bath Tub for Your Recovery Needs

While specific cold plunge tubs and อ่าง Ice Bath have gained popularity on social media, you can make your own chilly soak with just a bathtub and ice cubes. Just be sure to acclimate to the temperature by filling your tub halfway and letting it cool down before gradually adding ice, says Dr. Wang. He adds that it’s best to take your dip soon after a workout and not to spend too much time in the cold, as the inflammatory response can actually hinder exercise recovery.

Keep in mind, though, that if you have preexisting conditions like high blood pressure or heart disease, an ice bath could be dangerous because it can decrease your core temperature and slow the flow of blood throughout your body. You should also avoid it if you have diabetes, which can affect your ability to maintain your body’s core temperature during extreme temperatures changes.