In the early days of the Covid-19 pandemic, foreign celebrities posted pictures taking cold plunges in their backyards, where they immerse themselves in a tank of icy cold water for a few minutes a day. Reason? To ease pain and anxiety.
The cold plunge trend has caught on in Kenya.
In Nairobi's Gigiri estate, we find people taking the cold plunges.
"My feet are numb," says Edna Muthoni, whom we found at the edge of the cold bath when she was about to dip her right foot into the freezing water. But within seconds, she recoils and steps out very fast.
She stands still for a moment and stares at the water, her body tense from the harsh cold. She then takes a deep breath, exhales slowly, reminding herself of her prior plan- conquering her fear.
Ms Muthoni says she has always been sceptical about the idea of immersing herself in freezing water. However, when her spouse encouraged her to give it a try, curiosity got the better of her.
"Before we came, I read up on the benefits of the cold plunge. For me, I was looking at it more from the physical point because I have back and neck pains from exercising," she says.
A regular at the gym, Ms Muthoni is not a stranger to pushing her body to the limit, but with the intensity of her exercises, she says she has over time developed muscle tension and soreness.
The idea that cold immersion could ease that discomfort was all the convincing she needed.
“The minute you plunge, you forget about all the pain you have—your only concern is how to stay there longer,” she says.
To her surprise, after the session, she notices an improvement. “My feet are numb, but the back pain I came with is gone. My back and neck feel relaxed.”
Kevin Machira, another first-timer, shivers beside her. Unlike Ms Muthoni, his motivation isn’t physical recovery. “I have always wanted to do this,” he says.
Inspired by athletes who use ice baths as a test of endurance, he sought out the experience to challenge himself. He finally took the plunge, pushing himself to the recommended 15-minute maximum for first-timers.
“That first step is the hardest. The real battle isn’t stepping in—it’s staying in. That’s where you meet yourself and see if you have what it takes.”
The rise of cold plunge facilities
Cold baths, costing between Sh2,000 and Sh5,000 per session, are fast becoming Kenya’s hottest wellness trend.
One of the pioneers of this movement is Altaf Mapara, a physiotherapist and director of Baridi Baths. He was inspired to introduce specialised cold plunge units after encountering them in Canada.
“I saw this unit in Canada about two years ago and thought, ‘I want one.’ It solves the problem of ice, maintains hygiene, and makes it accessible to multiple people,” he explains.
Performance Medicine Physical Therapist Altaf Mapara during a Baridi bath wellness session at 85 UN Crescent Gigiri, Nairobi on February 4, 2025.
Photo credit: File | Nation Media Group
While Kenyan athletes, including marathon champion Eliud Kipchoge, have long used makeshift ice baths, traditional methods have their drawbacks.
At Baridi Baths, a built-in chiller maintains water temperatures at a precise 7.1 degrees Celsius, with the ability to go as low as three degrees. Unlike ice-filled tubs, which typically hover around 12 degrees due to melting, these baths ensure consistency.
On hygiene, Mr Mapara explains: “We use a 20-micron ozone filter, which pushes water through a UV-light system, ensuring continuous filtration and cleanliness.”
The science behind cold plunges
Scientific evidence on cold plunges remains inconclusive, but many users swear by their benefits.
A 2021 review study found that cold therapy helped patients with mental health issues, particularly depression. Other research suggests that plunging into icy water can reduce inflammation, boost immunity, and potentially protect against degenerative brain diseases.
“Cold exposure triggers the release of cold shock proteins, which aid muscle repair, tissue regeneration, and even have anti-ageing properties,” says Mr Mapara.
The proprietor also claim cold plunging aids in weight loss. “As your body warms up after an ice bath, it burns brown fat, which helps with metabolism. A study even compared dopamine levels between ice bath users and cocaine users—the spike from an ice bath was almost the same but lasted longer.”
However, the biggest draw remains mental resilience.
“It’s about controlling your breath, overcoming discomfort, and training your mind to handle stress. It’s suitable for everyone—from athletes to people managing anxiety. We even have older clients exploring its health benefits,” he adds.
Performance Medicine Physical Therapist Altaf Mapara during a Baridi bath wellness session at 85 UN Crescent Gigiri, Nairobi on February 4, 2025.
Photo credit: Lucy Wanjiru | Nation Media Group
That said, the practice is not recommended for children.
“We don’t allow anyone under 18 because younger bodies are still developing temperature regulation. Even for young athletes, we wouldn’t set it at three degrees,” says Mr Mapara.
Expert insights on cold therapy
Lamek Bogonko, a clinician and physiotherapist for the Kenya Rugby Sevens, highlights cold therapy’s role in sports recovery and injury management.
“Ice baths are crucial in high-performance sports. Cryotherapy, as we call it, is used for treating soft tissue injuries, soreness, and speeding up recovery.”
Athletes use ice baths to counteract muscle trauma from intense training. “One key benefit is reducing inflammation. For athletes dealing with muscle trauma or minor injuries, cold therapy accelerates healing by improving circulation and reducing swelling,” he explains.
Cold immersion also helps with post-exercise muscle soreness. “Engaging in sports often causes micro-tears in muscle fibres, leading to soreness. Ice therapy improves blood saturation, delivering oxygen and nutrients to tissues, speeding up recovery.”
Additionally, it curbs fatigue and enhances endurance. “Ice therapy improves muscle endurance, reducing the likelihood of fatigue, which is why it’s gaining popularity in fitness circles.”
Potential risks and precautions
Despite its benefits, cold therapy isn’t suitable for everyone.
“People with hypertension or cardiovascular issues should avoid ice baths, as cold exposure causes vasoconstriction, which can raise blood pressure,” warns Mr Bogonko.
“Older individuals with poor sensation might not distinguish between hot and cold, increasing their risk of injury. Poor circulation, particularly in athletes, can lead to vascular necrosis, where tissues start dying due to inadequate blood flow.”
