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.