Science backed benefits
Ice Bath benefits
Sauna benefits
Rapid recovery
A meta-analysis of cold water immersion demonstrated positive benefits for muscle building, perceived recovery, and decreased muscle soreness (due to a reduction in circulating creatine kinases).

Sports medicine practitioners have been using ice baths for years to improve athlete recovery time.
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Elevated energy
Numerous studies have shown that cold plunging in an ice bath can increase the release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body.
These neurochemicals increase your level of energy and focus, which can stay elevated for some time after leaving the ice bath.
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Immune support
Studies have shown that cold plunging in an ice bath can stimulate leukocytes (white blood cells) strengthening your overall immune system.

A study has also shown to substantially lower upper respiratory tract infections.
Increased metabolism
Cold water exposure via Ice Baths are can increase metabolism as the body burns calories to increase core body temperature, converting white fat to brown fat.

This can trigger more sustained increases in metabolism over time.
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Mood booster
Cold exposure has been shown in numerous studies to cause prolonged release of dopamine.

Dopamine release is known to elevate mood, enhance focus, attention and positive behavior.
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Stress relief
There is evidence that Ice Bath and Cold Plunge usage can reduce overall stress in individuals.

A study found that regular ice baths helped reduce anxiety and improve the mood of participants.
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