The doctor talked about the dangers and benefits of ice baths

Ice baths are back on trend, but in fact the method has been known since the time of Ancient Egypt and Hippocrates. Modern proponents of cryotherapy claim that it relieves muscle pain, improves mood and sleep, stimulates metabolism, and can even help you lose weight. However, as noted by doctor Georgian Nanos, the effect directly depends on the purpose of the procedure and the state of health. This is stated in the material of the Popular Science magazine, which Izvestia reviewed on July 30.

"An ice bath or cold water douche usually involves immersion in icy water—either in a tub filled with ice or in a naturally cold pond. Even a cold shower can have a similar effect," the publication says.

Nanos advised moderation, especially for beginners, starting with water at a temperature of 10 to 15 degrees, staying in it for only 30 seconds, and then gradually increasing the duration to one to two minutes. After a few weeks, depending on how you feel, you can increase the time to three to five minutes. The doctor emphasized that the effect usually decreases after five to six minutes.

"[Immersion in icy water] can worsen arrhythmia, as oxidative stress increases in the cold and a short—term immune response is suppressed, which can cause shortness of breath, hyperventilation and acute stress on the heart," the specialist warned.

According to her, patients with hypertension, cardiac arrhythmias and previous heart attacks are at risk. At the same time, scientists note positive effects: cold activates the sympathetic nervous system, triggers the release of norepinephrine and dopamine, hormones of "well—being", vasoconstriction occurs, and then expansion, which can improve blood circulation.

According to a 2025 meta-analysis, which included data from 11 studies involving more than 3,000 people, cold water did not immediately reduce stress, but after 12 hours, participants noted improvements in sleep and overall well-being.

On July 10, Nana Pogosova, Deputy General Director for Scientific and Analytical Work and Preventive Cardiology at the Chazov National Research Medical Center of Cardiology of the Russian Ministry of Health, Corresponding Member of the Russian Academy of Sciences, told Izvestia that cold water causes a sharp narrowing of blood vessels, including skin capillaries, which actually prevents the body from cooling naturally. At the same time, there is a centralization of blood flow, leading to spikes in blood pressure and increased heart rate.

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