Fitness Capsules

Ice baths are everywhere in fitness culture, but the science behind them is shakier than the enthusiasm. These claims differ on whether cold water after lifting actually blunts muscle growth, whether the recovery and weight loss benefits hold up, and how strong the underlying evidence really is. You'll be able to decide if, when, and how a cold plunge belongs in your routine.

A room cranked past 100 degrees pushes your body in ways a normal class doesn't, and the safety advice isn't settled. These views differ on strict hydration schedules versus drinking to thirst, the role of electrolytes, how to catch heat-stress symptoms, and how much to trust the research behind it all. Weigh them to set your own hydration and heat plan.