The truth about ice baths

Cold-water immersion has become the signature image of modern recovery — a person in a barrel of ice, jaw clenched, filming themselves. We have ice baths at the clubhouse and members love them. But it is worth being clear about what they do.

What the evidence supports

Cold immersion after hard sessions reliably reduces perceived soreness over the following 24 to 48 hours. It feels good, it helps many people sleep, and in a hot city it brings core temperature down quickly.

Where to be careful

There is decent evidence that routine cold immersion straight after strength training can blunt muscle adaptation. If you are in a strength block, save the ice for race weeks.

Recovery is not a gadget. It is sleep, food, and not doing too much too soon.

Ten minutes at 10 to 15°C is plenty. Colder and longer is not better. And if you have any heart condition, speak to a doctor before you go near one.