Cold therapy is all over social media but is it actually good for you?

From people submerging themselves in tubs packed with ice to others plunging into freezing water in search of stress relief, cold therapy has taken the internet by storm.

Ice baths and cold showers are firmly in the spotlight right now, appearing across fitness studios, wellness spaces and social media feeds alike.

The practice is frequently discussed as though it offers a shortcut to better health, faster recovery, increased energy, and improved mental resilience.

However, as with most things in the world of wellness, the reality is far more nuanced.

In an interview with HT Lifestyle, Dr Prarthana Shah, integrative health coach and founder of Buova Care, broke down the benefits, risks, and reality behind the growing trend.

Benefits of cold showers and ice baths

Dr Prarthana acknowledged that cold exposure does carry genuine benefits for certain individuals. Some people feel noticeably more alert, energised, or mentally refreshed following a cold shower.

"Athletes and people who train intensely may also find ice baths helpful for soreness and recovery," she noted.

There is scientific evidence to support some of these effects, though Dr Prarthana was clear that this does not mean every person needs to be immersing themselves in freezing water each morning.

Drawbacks of cold showers and ice baths

One aspect of cold therapy that does not receive enough attention, according to Dr Prarthana, is that cold exposure places additional stress on the body.

For those already contending with high stress, burnout, disrupted sleep, or a constantly heightened state of alertness, introducing yet another stressor may not be the wisest course of action.

As she put it, wellness is not about subjecting oneself to the most extreme practices possible — it is about genuinely understanding what one's own body requires.

What actually works for long-term wellness?

Dr Prarthana offered a grounded perspective on where cold therapy fits within a broader approach to health.

"I think social media can sometimes make us feel like we're one habit away from perfect health. But in reality, the basics still matter most. Sleep, nutrition, hydration, movement, managing stress, and getting sunlight are important."

She emphasised the importance of building routines that are sustainable over the long term. Ice baths and cold showers can certainly serve as a useful tool for certain individuals — if they leave a person feeling energised or support their recovery, that is a positive outcome.

However, Dr Prarthana was firm in stating they are neither a magic solution nor an essential requirement for good health.

Returning to her core philosophy as an integrative health coach, she added: "Health isn't built through extreme wellness habits. It's built through consistency.

"The habits that move the needle most are often the ones that seem the least exciting — but they're usually the ones that work."

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.