More and more Singaporeans are plunging into icy cold water with ice baths becoming mainstream in the island city-state, encouraged by Hollywood actors Chris Hemsworth and Gwyneth Paltrow.
Commonly used in athletes’ post training recovery regimens, people are drawn to the ice bath treatment’s promises of enhanced recovery from physical exertion, improved immune function, and reduced inflammation, among other health benefits. Also known as cold water immersion or cold plunge, ice baths usually involve immersing one’s body in ice water for 10 to 15 minutes at temperatures ranging from 10 deg C to 15 deg C, according to Dr. Wang Mingchang, consultant, Division of Sports, Shoulder & Elbow Surgery, Department of Orthopaedic Surgery from the National University Hospital.
Temperatures can dip to near freezing levels at local ice baths, at around 3 deg C. Dr. Wang said that cold water causes blood vessels to constrict, slows blood flow while relieving inflammation and swelling while the cold also slows down nerve conduction speeds, and may reduce pain perception. He added that research findings on the benefits of ice baths for general health and post exercise recovery are mixed, although some individuals may find that the sudden cold sensation helps them become more focused and alert.
Appointments at ice bath establishments in Singapore are as long as 30 to 60 minutes, while each session costs from $42 to $115. Users are advised to take breaks between dips.
Four health and wellness businesses among the six that The Sunday Times reached out to 4 of them had started offering cold plunges in the last 2 years. The other two establishments have been providing this service for around 3 to 4 years, with the businesses reporting an increasing demand for the treatment.
According to some ice bath enthusiasts and providers, depending on the temperature, one should stay in an ice bath for between 2 and 10 minutes at a stretch.
Soma Haus said the Wellness centre has seen quarter-on-quarter increases since July 2022 in the number of ice bath bookings. Tundra Ice Bath reported that it had seen overwhelming demand and was fully booked for the next few months, while a 300 per cent increase was seen in the number of ice bath products sold from the first to the second quarter of 2023.
Founder of ice bath provider Hyperactiv, Mr. Chun Yih Tan had witnessed an increase in demand for ice bath appointments to 550 in 2022 from 300 in 2021.
Joel Ang, a National ultimate Frisbee athlete aged 22 said that the ice baths he took following his matches at the recent World Under 24 Ultimate Championships definitely helped with recovery. He added that he would usually feel sore the day after intense training sessions and competitions and said that he noticed that taking ice baths helped to ease his muscle aches the next day even though he did not feel the effects immediately.
Medical experts agree that, despite anecdotal evidence of the effectiveness of ice baths, the claims are not scientifically proven. The wisdom behind taking ice baths is to decrease muscle soreness after intense exercise, which is caused by inflammation in the muscles.
Changi General Hospital Adjunct Associate Professor Roger Tian has a word of caution for those considering taking ice baths and said that people with medical conditions such as heart disease, high blood pressure, peripheral vascular disease, and diabetes should avoid the treatment. He further stated that the decrease in body temperature could lead to the slowing of blood flow in the body with the narrowing of blood vessels, which in turn could lead to a dramatic increase in blood pressure, and trigger a stroke or heart attack.
Samuel Tan, aged 25 is an avid bath enthusiast who has been committed to the plunge since 2022 says he has experienced significant positive effects on his productivity, immunity and mood and was able to stay focused and alert for longer periods of time while he finds himself falling sick less often on average.
