The World Health Organization confirms that heatwaves are becoming more intense and frequent as global temperatures continue to soar. In regions surrounding the Indian Ocean, the combination of rising carbon emissions and warmer sea temperatures has pushed humidity levels to sweltering levels of 38°C to 40°C.
When the air feels this hot, you will try almost anything to cool down. Your favourite influencers stepping into frosty tubs, ice-cold dare challenges, and aesthetic icy plunge reels are all over social media right now. But here is the thing. What looks refreshing on screen can seriously harm an overheated body in ways you would not expect.
How the body handles overheating
The human body has a built-in system to regulate heat. One of the main processes is vasodilation, where blood vessels widen and move warm blood closer to the skin's surface so heat can be released.
A report by the International Federation of Red Cross and Red Crescent Societies (IFRC) notes that increased blood flow to the skin, along with sweating, is one of the body's primary ways of managing high temperatures. This is why skin may appear flushed during hot weather, part of a natural process where the body works to release excess heat.
Debunking the ice bath myth
For your daily dose of medical news and updates, visit: HEALTH
A common belief is that ice-cold water helps reduce body heat quickly. However, sudden exposure to extreme cold activates a strong response in the body. According to research by the National Center for Biotechnology Information (NCBI), this is known as a 'cold shock response'.
A safety warning from the National Center for Cold Water Safety states that sudden immersion in water under 60 degrees Fahrenheit can kill a person in less than a minute. "That cold shock can be dangerous," said Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Women's Hospital in Boston, quoted by North State Journal. "Whether there are health benefits or not is not clear and has not been established."
Instead of releasing heat, the body protects itself by narrowing blood vessels, a process called vasoconstriction. According to clinical guidance from the Orléans Family Health Clinic, "Cold water makes blood vessels near the skin constrict, reducing blood flow to the surface, the opposite of what your body needs to cool down." This traps heat inside the core, keeping internal temperatures elevated even as the skin feels cool.
What you see online isn't the same
You might see athletes or influencers sitting in ice baths for ten minutes or more, but this is not the same as cooling down from a heatwave. In most cases, it is part of a controlled recovery routine after training, often introduced gradually over time.
Research suggests that gradual practice can slightly change how the body responds to cold, including increased activity of brown fat, a tissue involved in heat production and temperature regulation. This kind of adaptation is a slow process and is very different from sudden exposure when the body is already under heat stress.
In a feature for the OSF HealthCare official site, Anne M. Orzechowski, an adult care nurse practitioner in Chicago, shared her concerns regarding the TikTok ice plunge trend: "If you look up the TikTok ice plunge, you see a lot of people with hats breaking into buckets of ice and jumping in. I really don't recommend that. There is a risk of shock and there is a risk of arrhythmia."
“There are some benefits of cold plunging if it is done safely, if you are used to it,” says Orzechowski. “Some studies from the colder climates show that there might be an increase in white blood cells, so there are thoughts that you might not get as sick. There is a decrease in triglycerides, an increase in endorphins – so some people say they feel better.”
Simple ways to stay cool safely
If the goal is to release heat, the process needs to be gradual. Experts suggest supporting the body's natural cooling rather than triggering sudden stress.
Clinical guidance from the Orléans Family Health Clinic recommends a tepid or lukewarm shower at around 26–27°C, which "encourages safe blood flow to the skin's surface" and allows steady heat release from the core without triggering the cold shock response.
If you are feeling the effects of extreme heat such as dizziness, heavy fatigue, headache, or confusion, the WHO advises moving to a cool location immediately, wetting your skin using "a damp cloth, a spray bottle, or wet clothing," and drinking at least one cup of water per hour, while avoiding alcohol and excess caffeine. The NHS also warns that electric fans are only helpful when temperatures stay below 35°C. Beyond that, they can add to the body's heat burden.
'Ice baths are an emergency tool, not a cooling strategy'
Dr Dominic King, a sports medicine physician at the Cleveland Clinic, draws a clear line between the clinical use of ice baths and the social media trend. "In sports medicine, ice baths are used for marathon runners and others who are experiencing heat injuries," he explained, as quoted by Cleveland Clinic. "We use it as an emergency treatment in the field to bring down their core temperature." That is a very different scenario from someone at home trying to beat the afternoon heat.
Dr. King stressed that even in controlled settings, ice baths carry real risks for people with underlying health conditions. "There are medical conditions where you should check with your doctor beforehand because ice baths can have negative and potentially dangerous effects," he said, listing heart disease, high blood pressure, diabetes and poor circulation among the key concerns. Cold water causes blood vessels to constrict, which raises blood pressure and forces the heart to work harder, a serious strain for anyone whose cardiovascular system is already under stress.
Check facts before trying new trends
The body does not always respond well to sudden cooling, especially during extreme heat. As more cooling trends circulate online, what seems effective may not always align with how the body handles heat. Taking a moment to check the facts can make a difference. When the heat feels intense and the temptation to try an ice bath or cold plunge kicks in, it helps to pause and rethink. What feels refreshing on screen is not always what works best for the body.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS