Ice baths are popular. Read this before you take the cold plunge.

Anyone who has spent a lot of time in the gym knows how taxing a workout can be. From the stress it puts on one's body to muscle cramps and aches, recovering from an intensive cardio or weightlifting session can seem nearly as exhaustive as the workout itself.

For relief, some turn to hot or cold packs, targeted stretches or even muscle relaxers. These days, more and more people are turning to ice baths to aid recovery − but experts say they aren't helpful under all the circumstances some believe they are. "Although ice baths are gaining in popularity, we need more scientific evidence to prove their benefits and specific indications," explains Anikar Chhabra, MD, an orthopedic surgeon and chair of sports medicine at Mayo Clinic in Arizona.

What is an ice bath?

An ice bath, also called cold-water immersion or cold therapy, is a training regimen in which a person submerges themself into a body of ice water for a period of time. "The theory behind cold-water immersion is that it can help decrease inflammation and promote healing by altering blood flow to injured tissues," says Chhabra. He explains that after intensive exercise, microtears and inflammation are often present in one's muscles and tissues and that ice baths cause one's blood flow to constrict in the affected areas. "Subsequent rewarming then causes an increase in circulation to those areas, contributing to a healing effect," he says.

While ice baths are popular among some bodybuilders and athletes after workouts, the practice is also followed by other groups as well. "People with joint pain, osteoarthritis, tendon pain or muscle strains can also benefit from ice baths," says Anthony Beutler, MD, associate medical director of sports medicine at Intermountain Health.

Are ice baths good for you?

"Ice baths can be good as long as they are used with an understanding of the science behind it," says Heather Milton, MS, an exercise physiologist supervisor at NYU Langone Sports Performance Center. Under the right circumstances, she says cold therapy can be "a great analgesic − meaning they decrease pain that can occur due to inflammation."

They can also relieve muscle tension, reduce swelling, lessen post-exercise soreness, and may even boost one's mood. Chhabra says cold therapy may also improve one's skin condition and boost one's immune system, though such research is ongoing. It's also worth noting that most health benefits associated with ice baths likely only occur following microtears and inflammation that accompany "vigorous exercise," says Beutler. "After moderate or mild exercise, ice baths probably have little benefit."

How long should you take an ice bath?

Following intense exercise, however, or when recommended by a professional to treat certain medical conditions, ice baths can be beneficial so long as one's duration in the water is carefully monitored. "How long one stays in an ice bath depends on how deep the tissue is that one is trying to treat with cold therapy," explains Beutler. "But you should consult with an exercise professional if you intend to stay in an ice bath longer than 15 minutes."

And when an ice bath is used to treat heat stroke in athletes after their core temperatures have risen to 105-106 degrees Fahrenheit, "the athlete should remove all excess clothing and be immersed in a 35–58-degree ice bath," says Milton. "They should be removed from the water when their core temperature lowers down to 102 degrees or below."

If not taken responsibly, Chhabra warns that ice baths can have rare side effects such as hypothermia, nerve and skin sensitivity or cardiac issues. "You should be supervised and consult with a doctor if you have any pre-existing medical conditions such as hypertension or cardiovascular disease," he advises.

Looking to improve your mood? Experts say to take more baths.

This article originally appeared on USA TODAY: Are ice baths good for you? How long to do, benefits explained