When it comes to relaxation and recovery, two popular methods always come to mind: soaking in an ice bath or Epsom salt bath. Both have been used to provide multiple health benefits for centuries. In fact, there has been some debate about which of these two is superior for overall well-being. But have you considered combining the two?
An Epsom salt ice bath may offer numerous benefits more than you can get from either one of them alone. In this article, we’ll explore the benefits of an ice bath with Epsom salt and why it’s worth considering.
What Are the Benefits of Taking Ice Baths?
First, let’s start with understanding the health and wellness benefits of an ice bath.
- Reduces Muscle Soreness: Cold water immersion constricts blood vessels, which helps relieve pain and sore muscles and reduces swelling and inflammation. In fact, a study showed a significant decrease in the perception of muscle soreness after a dip in a cold bath post-exercise.
- Muscle Recovery: Because an ice bath helps reduce muscle and joint swelling and inflammation, it also brings great muscle recovery perks. More than that, cold water therapy increases flexibility and athletic performance, which is why it’s a game-changer for many athletes and fitness enthusiasts.
- Supports Mental Health: An ice bath will help you perk up and focus. Cold water is also a fantastic hormone regulator. It triggers the release of stress hormones and the production of ‘happy’ hormones, improving your overall mental state. In fact, several case studies show that cold therapy significantly reduces anxiety and depressive symptoms.
- Improves Circulation: Improved blood circulation is one of the key benefits of an ice bath. When you expose your body to a cold temperature, it sends the body into a state of shock. It forces your heart to pump more efficiently, delivering oxygen and nutrients throughout the body.
- Boosts Immune System: Cold water therapy enhances cardiovascular health, which promotes better immune function. In addition, the robust anti-inflammatory response of the body after an ice water bath helps it fight infections.
How Epsom Salts Are Beneficial in Ice Baths
We’ve noted the different physical and mental benefits of an ice bath. But what happens if you add Epsom salt to your typical ice bath routine?
Magnesium sulfate or Epsom salt is not actually salt. It’s a pure mineral compound of magnesium and sulfate, which are both readily absorbed into the skin. Magnesium is known for helping muscle and nerve function and reducing inflammation. On the other hand, sulfates help ease migraines, improve nutrient absorption, and flush out toxins.
Now, let’s look at the benefits of Epsom salt in ice baths.
Reduces Inflammation
Epsom salt has long been used for its therapeutic benefits. It can help with various ailments, including reducing inflammation.
The magnesium in Epsom salt is an essential mineral that plays a key role in many biological processes. Its deficiency is linked to multiple inflammatory disorders like osteoarthritis. In fact, the Arthritis Foundation suggests soaking in Epsom salt baths to reduce joint tenderness and swelling.
Additional studies have also shown the benefit of Epsom salt baths in reducing swelling, inflammation, and pain in people with fibromyalgia.
Pain Relief
Epsom salt is known for its ability to reduce pain in multiple ways. It’s because of the key presence of magnesium.
The boost in magnesium from Epsom salt can help prevent and treat migraine symptoms. In addition, multiple studies have found the role of magnesium in pain management. It’s especially beneficial in alleviating pain from dysmenorrhea. It also helps people experiencing diabetic neuropathy and postherpetic neuralgia, which causes burning pain in the skin and nerves.
Additionally, people with magnesium deficiency are likely to experience chronic inflammation and painful muscle cramps. In this case, soaking in an Epsom salt bath can help reduce your perceived pain.
Muscle Injury Recovery
Soaking in an Epsom salt bath improves muscle recovery by alleviating muscle tension and soreness. It stimulates your muscles to heal quicker by soothing the muscles and promoting relaxation. As a result, Epsom salt baths can promote faster recovery for people after a hard workout or those with muscle injuries or chronic pain.
In addition, magnesium in Epsom salt is notable for supporting healthy muscle function. Specifically, it blocks calcium uptake, which helps the muscles relax after contracting during an exercise. The sulfur in Epsom salt is also used to lessen fatigue and speed recovery after exercise.
Stress Reduction
Plenty of people swear by Epsom salt baths for relieving stress, and science agrees. A review published in the Nutrients journal said that low magnesium levels affect a person’s ability to cope with stress. For this reason, soaking in a cold Epsom salt bath, where you absorb magnesium through the skin, could promote relaxation and relieve stress.
With the stress relief you can get from soaking in an Epsom salt bath, you’ll also find that a great night’s sleep will come easier for you.
Can Improve Anxiety and Depression
Magnesium-rich Epsom salt ice baths calm not only the muscles but also the mind. The thing is that stress will drain your body of magnesium, which is closely linked to anxiety and depression. But when you soak in an Epsom salt-infused ice bath, you replenish the magnesium levels in your body, helping ease certain symptoms of anxiety and depression.
Another thing is that magnesium is as effective as antidepressants in stabilizing your mood. It’s found to promote the production of the feel-good and mood-boosting hormone serotonin in your brain. This benefit means that taking a soothing Epsom salt ice bath can be an effective way to feel calmer and happier.
How to Make an Epsom Salt Bath
If you want to soak in a cold Epsom salt bath, here’s how to do it.
- Fill your ice plunge tub with cold water like you normally would. Set the water to your preferred ice bath temperature.
- Add the recommended amount of Epsom salt. Make sure it’s thoroughly dissolved before you take the plunge to enhance its effectiveness. Depending on how much Epsom salt you’re using, the waiting time can take up to several hours.
- Get in and enjoy your 10 to 15-minute Epsom salt ice bath, and allow your body to acclimate to the cold water temperature.
After getting out of the tub, a quick shower will rinse any excess salt and restore your skin’s pH. Not rinsing off after your ice bath is also an option to prolong the absorption and healing properties of the salt. You can follow your Epsom salt bath with a cool shower or not, your choice.
How Much Epsom Salt In Ice Bath?
There is no right or wrong amount of Epsom salt to add to an ice bath. But a good rule of thumb is to start with one cup of pure Epsom salt for a standard-sized ice bath. Or, you can add 1.5-2 cups of Epsom salt to your ice bath for a stronger mineral absorbency.
Does Epsom Salt Damage Cold Plunge Tubs?
Before using Epsom salt in your cold plunge tub, there are a few things you need to be aware of.
Epsom salt is not corrosive in the way that chlorine is. It won’t damage the lining of your acrylic plunge tub like chloride would. However, Epsom salt may still cause sulfate-induced corrosion. It can damage the tub’s seals, gaskets, and other steel or metal components. That said, its corrosive power is less than that of chlorine.
It’s also worth considering that magnesium in Epsom salt can inhibit the growth of green algae. Adding Epsom salt to your DIY chest freezer ice bath might require extra filtration. Since magnesium is mildly alkaline, it can also disrupt the alkalinity and pH balance of the water, which can reduce the performance of the water sanitation system.
Before using Epsom salt in your cold plunge tub, check with the manufacturer. Unless they say okay, using salts in your cold plunge may void the warranty. If you want to use Epsom salt without damaging your cold plunge tub, we suggest using a liner for extra protection. Using an inflatable, portable ice bath is also more suitable; no metal components can get damaged.
Which Is Better: An Ice Bath or an Epsom Salt Bath?
It depends. If you’re looking to supplement your body with magnesium to help with pain, recovery, and relaxation, an Epsom salt bath will do the trick. If your goal is pain relief and faster recovery with improved blood flow and a boost in the immune system, then an ice bath might be a better option.
But here’s something better—an Epsom salt ice bath. It maximizes the relaxing, pain relief, post-workout healing, and anti-inflammatory effects you get from the cold water and the magnesium-rich Epsom salt. In other words, adding Epsom salt makes your ice bath better.
Does Epsom Salt Work in Cold Water?
Epsom salts are typically used in a hot or warm bath. The warmer temperature helps dissolve the salts quickly. But there’s no reason that it couldn’t work in cold water. Epsom salt will dissolve in water, no matter the temperature. That said, it might not dissolve as well or as quickly as it would if the water is warm. It might need a bit of patience.
But we have a simple tip for adding Epsom salt to your ice bath—dissolve the Epsom salt in warm water first before pouring it into your homemade ice bath.
Final Thoughts
Epsom salt and ice baths have long been used for their therapeutic properties. Separately, they can help manage stress and rejuvenate the body. But when combined, an Epsom salt ice bath can provide a range of benefits for your mental health, muscle function, recovery, and immune system.
Just remember to use pure Epsom salt when looking for an ice bath salt, not sea salt or table salt. Food-grade if possible; less impurities to worry about.
