Are ice baths good for you? What you need to know before taking the plunge
Ice baths and cold plunges are springing up across Hong Kong, but will traditional Chinese medicine ideas freeze them out of the market?
Scroll through Instagram and you might think ice baths are the ultimate biohacking ritual. From actor Chris Hemsworth to podcaster Joe Rogan, the message is unanimous: a few minutes in freezing water can supposedly help suppress inflammation, fortify immunity and provide a dopamine-driven mental clarity.
The hype has spawned a global industry of cold-plunge tubs, recovery clubs and social media challenges.
According to Danish scientist Susanna Soberg, a leading researcher on cold-water immersion, the benefits of deliberate cold exposure are real – but often misunderstood.
Her research synthesises decades of clinical trials and points to three clear physiological effects of regular cold exposure:
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It activates brown adipose tissue (BAT) – a type of fat that burns energy to generate heat. It can increase resting energy expenditure by as much as 15 per cent, supporting weight management and glucose metabolism.
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It triggers a release of the hormones norepinephrine and dopamine, leading to improved focus, alertness and mood. Dopamine levels can rise by 250 per cent, with effects lasting several hours.
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It reduces pro-inflammatory cytokines, which may help with chronic inflammation and post-exercise muscle soreness.
Several places in Hong Kong offer ice baths, including Re:set by Pure in Causeway Bay, ASAP (Alternate Sauna And Plunge) and Acme Wellness, both in Central, 10x Longevity in Admiralty, Float Co in Mid-Levels, and The Ice Bath Club in Kennedy Town.
But Andrew Collins, founder of The Ice Bath Club – which has opened three dedicated recovery spaces in Singapore since 2024 and will soon add another to its Hong Kong portfolio, on Stanley Street – says Hong Kong still has a long way to go.