The Tata Mumbai Marathon 2025 officially kicked off today (January 19), bringing ace runners from around the world. Starting at the iconic Chhatrapati Shivaji Maharaj Terminus (CSMT), the event reportedly saw around 13,000 participants take part in the first race alone. Among the many passionate runners was Bollywood actress Nikita Dutta, who shared a glimpse of her pre-marathon preparation routine on social media.
Taking to her Instagram, Nikita shared a picture of herself taking an ice bath before participating in the Tata Mumbai Marathon race. Donned in her workout suit and soaking in a tub of icy water, she captioned her post, “Ice bath for pre-marathon recovery.”
Nikita Dutta on Instagram |
While you might think this ice bath is just another recovery technique, it’s actually a viral wellness trend known as the “cold plunge.” Keep reading to learn more about how this chilly ritual works and why it’s gaining traction among athletes and celebrities alike.
Cold-Plunges trend
Cold plunges, also known as ice baths or ice therapy, have transitioned from niche wellness hacks to a global fitness phenomenon. Celebrities like Kate Hudson, Hailey Bieber, and Rakul Preet Singh have popularised the practice. While the icy water may seem intimidating, the benefits look promising with reduced inflammation, enhanced circulation, stress relief, and faster muscle recovery.
The Science behind ice baths
Scientific studies back the effectiveness of cold plunges. A 2018 study published in the National Centre for Biotechnology Information highlighted their ability to reduce inflammation, making them ideal for post-workout recovery. Another 2015 study on Springer.com revealed that ice baths lasting between 11 and 15 minutes offer maximum benefits, such as improved blood flow and muscle relaxation.
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How ice baths help marathon runners
For marathon runners, pre- and post-race recovery is essential. The physical strain of long-distance running often leads to muscle soreness, fatigue, and inflammation. Here’s how ice baths, like Nikita Dutta’s pre-race ritual, can help:
Reduced muscle inflammation: Cold water constricts blood vessels and reduces swelling, alleviating muscle soreness.
Enhanced recovery time: By flushing out lactic acid and other toxins, ice baths promote quicker recovery.
Improved circulation: The rapid cooling and subsequent warming of the body improve blood flow, delivering oxygen to tired muscles.
Mental clarity and stress relief: The shock of cold water stimulates endorphin release, helping runners feel refreshed and focused.
But, are cold plunges safe?
While cold plunges offer impressive benefits, safety is essential. According to WebMD, sudden exposure to icy water can shock your system, affecting breathing, heart rate, and blood pressure. Longer sessions can also risk hypothermia, frostbite, or numbness. For a safe experience, consider these tips:
Gradually lower your body into the cold water.
Limit sessions to 10–15 minutes.
Consult a doctor, especially if you have pre-existing health conditions
