Beauty
Cold Plunges vs. Ice Baths: What's the Difference?
We take a deep dive into the benefits of the fitness recovery regimen that celebrities like Pia Wurtzbach, Gabbi Garcia, and Kylie Verzosa can’t get enough of.
by Kyla Villena
Published on May 5, 2025
In her pretty girl Mantra, South Korean artist and BLACKPINK member Jennie Kim wrote, “my clothes are pajamas, straight from the cold plunge.” With her status as a trusted It girl and beauty icon, it's no surprise that fans are curious about the wellness rituals she swears by. One of them: the cold plunge. But what exactly is a cold plunge, how does it differ from an ice bath, and what are the benefits? Ahead, we also take a look at Filipino celebrities who are embracing this chilly trend.
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The Difference Between a Cold Plunge and an Ice Bath
Doing a cold plunge means submerging your body in cold water, typically with a temperature that ranges from four to 15 degrees Celsius. If you’re new to it, 30 to 60 seconds is enough, and you can gradually work your way up to 10 minutes. An ice bath is its more intense sister—its temperature plays around one to four degrees Celsius and it lasts for 10 to 15 minutes.
Both of them share a similar purpose of reducing inflammation and soreness, speeding up recovery, and improving blood circulation, to name a few. With a more palpable shock, ice baths can deliver these advantages more quickly, but cold plunges are recommended as your starting point. As with anything related to health, you can modify these practices according to your individual goals and comfort levels. There is no one-size-fits-all solution to fitness.
The Benefits of Cold Water Therapy
Immersing yourself in cold water is much easier said than done. Can you imagine stepping into winter weather, minus all the layered clothing? Surely, it won’t feel amazing at first, but once your body adjusts and gets the hang of it, you can be introduced to many health improvements.
Full transparency: Experts are still looking into this topic. There’s a study that explores how ice baths don’t benefit sore muscles, and another research says they don’t have as many positive effects on the body as one would think—but they are capable of boosting your mood and giving you a dose of energy. That said, whether physical or mental, it remains that this type of body therapy is beneficial in some ways and valued by athletes and fitness enthusiasts alike.
They relieve pain and ease soreness.
No complicated explanations here: They simply make the body feel good. Applying ice can narrow blood vessels, resulting in reduced pain and swelling. Getting out of the cold water also increases blood circulation, which helps with this as well.
However, Christopher Joyce of the Massachusetts College of Pharmacy and Health Sciences shared in the aforementioned study that “an ice bath might dampen that inflammation and dampen that process so that you feel less pain and soreness, but inflammation is an essential component of recovery,” so they might not always aid in muscle healing.
They help your central nervous system.
Dr. A. Brion Gardner, an orthopedic surgeon with The Centers for Advanced Orthopaedics, still sees the value of the practice. He says ice baths aid in improving sleep and reducing fatigue, benefitting your central nervous system.
They boost your mood and alertness.
With a decrease in tension and a need for steady breathing exercises, stepping into the cold plunge can improve your mood, reduce your stress, and heighten your self-esteem. It can also enhance your alertness and reaction time, which can be of great help when working out.
Note: Cold plunges and ice baths give a shocking sensation and can increase breathing, heart rate, and blood pressure. It’s always best to consult your trusted healthcare expert before engaging in this immersion, particularly if you have a pre-existing cardiovascular condition or high blood pressure.
Regardless, engaging in a practice like such comes with recommended guidelines that shouldn’t be ignored, such as its duration and the water’s temperature. Stay safe and cautious, and pay attention to how it’s making you feel!
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Filipino Celebrities Who Have Submerged Into This Practice
A decrease in body temperature is one of the effects of cold plunges and ice baths. While it’s not a solution to heat stroke, it can help with heat tolerance, especially when staying in hot or humid conditions—just like the Philippines!
Here are some Filipino personalities who have made ice baths a staple in their fitness routines.
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Pia Wurtzbach Jauncey
It goes without saying that Pia Wurtzbach Jauncey and her husband Jeremy get along in so many ways, and health care is one of them. It seems the couple that works out and recovers together, stays together!
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Kylie Verzosa
Kylie Verzosa is a proud advocate of mental health and body positivity. On a quest to constantly find the fun in fitness, she openly tries different regimens, and cold plunges are one of them.
Gabbi Garcia
As the go-getter that she is, Gabbi Garcia lasted for a little over 10 minutes on only her second ice bath! In the caption of the video she shared a year ago, she said, “Amen to WELLNESS!!!” and we couldn’t agree more.
Small Laude
It wasn’t specifically Small Laude who went in for an ice bath, but she did try, though! Her sons insisted that she join them, and well, she said she “just made wisik wisik,” but we’ll count it as a win!
Andi Eigenmann
Andi Eigenmann experienced her first ice bath just earlier this year. She shared that while people may say its benefits are all in her head, it still made her feel good, and that’s what matters to her most.
Kyla Villena loves a good lip gloss and a trip to the art gallery. She is Preview's beauty girl, who doubles as a self-proclaimed motivational speaker.