Cold bath

History·Procedure·Target group & indications·Contraindications·Conclusion·FAQ·Sources

History: Where does the cold bath come from?

Immersion in cold water and the associated health benefits have been known for a very long time. Even in ancient times , people used cold baths to harden and strengthen the body. The Romans also used cold water treatments as an integral part of their spa culture. In the 19th century, Sebastian Kneipp popularized the benefits of cold water treatments and integrated them as an important part of the Kneipp healing therapy. The Finnish sauna tradition still uses the cold bath after sweating today - a ritual that has also existed for centuries.

Today, the cold bath is making a comeback: ice baths, cold therapy and modern regeneration methods are reviving the old custom and combining it with current scientific findings.

Procedure: How does a cold bath work?

Infographic on the cold bath

You take a cold bath in a pool of cold water at temperatures between 0 and 15 degrees Celsius. Kneipp enthusiasts also use lakes and rivers for this. The body is immersed either completely or only partially, for example up to the hips or knees. In total, the treatment lasts approx. 2 to 7 minutes.

The sudden change in temperature and the cold cause the blood vessels to contract (vasoconstriction). The vessels dilate again (vasodilation) when they are subsequently warmed up. This effect trains the blood vessels and promotes blood circulation. It is important to emphasize that beginners in particular should start slowly when entering the cold. Rest is recommended after the cold bath.

Target group & indications: How does a cold bath work and who is it suitable for?

Cold baths stimulate blood circulation and give the body a cold stimulus or cold impulse. This strengthens the immune system and mobilizes the body's defences.

In the case of inflammatory diseases such as arthrosis or rheumatism, regular cold stimuli can have a pain-relieving effect. This activates brown adipose tissue in particular, which burns energy in the form of heat and thus increases calorie consumption.

In addition, many people report a positive effect on their general well-being, resilience and mood, which can be partly attributed to the release of endorphins and adrenaline as a result of being immersed in the cold. Cold baths also have an effect on the nervous system and improve stress regulation.

A study by the National Institute of Health, published in Frontiers of Physiology in 2022, showed that cold baths can even boost the activation of fat burning and metabolism.

Contraindications: What are the side effects of a cold bath?

Cold baths are not recommended for pregnant women or people with cardiovascular weakness, high blood pressure, circulatory disorders or colds.
There is a risk of circulatory problems, including cold shock or cardiac arrhythmia. People with pre-existing medical conditions should seek medical advice before bathing in the cold.

When immersed in very cold water, the so-called cold shock reflex can also occur. This leads to uncontrolled breathing or hyperventilation, which in the worst case can lead to breathing difficulties or even drowning - especially in inexperienced people. It should therefore be ensured that the cold bath is always supervised by another person, especially for beginners.

People with asthma or other respiratory diseases and epileptics should avoid cold baths.

Too long or improper treatment can also lead to local frostbite or hypothermia. Women should also be aware of the risk of bladder infections .

Conclusion

The most important facts about the cold bath at a glance

1. A cold bath involves immersion in cold water for a few minutes.
2. A cold bath strengthens the immune system and can combat inflammation and pain.
3. A cold bath can also activate your metabolism, improve your mood and train your cardiovascular system.
4. Bathing in cold water is an important part of the Kneipp healing therapy.
5. You should not stay in the cold bath for longer than five to a maximum of seven minutes.
6. Important: Cold baths are not suitable for everyone - if in doubt, seek medical advice beforehand.

FAQ - Further questions about the cold bath

What is a cold bath?

A cold bath involves immersing yourself in cold water for a few minutes.

What is a cold bath good for?

It promotes blood circulation, strengthens the immune system and can reduce inflammation in the body, which relieves pain. It also activates brown adipose tissue and stimulates circulation and hormone production.

Can a cold bath burn fat?

A study by the American National Institute of Health suggests that regular bathing in the cold boosts the metabolism and therefore burns more calories and subsequently fat. In particular, brown adipose tissue is activated, which converts excess energy into heat.

How long should you stay in the cold bath?

A maximum of seven minutes is recommended.

How long should the cold bath be after exercise?

There are very contradictory expert opinions on this. Some experts recommend waiting several hours in between, others do not.
The reason: immediately after training, a cold bath can dampen the inflammatory reaction, which relieves pain in the short term but could inhibit muscle growth in the long term. Many sports scientists therefore recommend using the cold bath for regeneration on non-training days or waiting at least 4-6 hours after training.

What is the difference between a cold bath and an ice bath?

A cold bath refers to immersion in cold water with temperatures between 10 and 15 degrees Celsius, often as part of wellness treatments or therapies.
Ice bathing is a special, more extreme form of this, in which you immerse yourself in almost frozen water with temperatures between 0 and 5 degrees Celsius - usually outdoors and often in winter.