Watch almost any sport or sports documentary on TV, and invariably, you’ll see athletes in ice baths. Cold water immersion has become a staple of post-training recovery for the sporting elite.
Ice baths are nothing new, and people in Scandinavian and Arctic countries have been immersing themselves in icy water and rolling in snow for generations. However, until relatively recently, the evidence supporting the use of ice baths has been largely anecdotal.
The news is that science has finally caught up with what Norwegians, Swedes, Danes, and Russians have known for hundreds of years – that chilling out in an ice bath offers a wide range of benefits.
That’s good because ice baths are NOT a comfortable experience, so you want to know that the benefits outweigh the unpleasantness of freezing your butt off!
What is an Ice Bath, Anyway?
Also called cold water immersion (CWI) therapy and cryotherapy, an ice bath involves standing, sitting, or lying in very cold water. How cold? Typically, the water temperature is somewhere between 50-59°F, so pretty darn chilly.
An ice bath session usually lasts 10-15 minutes, although newbies may need to start with 3-5 minutes and have the water a little warmer to become accustomed to this type of therapy.
Ice baths are typically used after intense training or competition to enhance recovery. For example, it’s common to use ice baths after contact sports, such as football or rugby, but athletes from all sports use this recovery enhancement method.
While you can get specialist ice baths, creating your own at home is easy enough. Just fill your bathroom tub with cold water and add ice bags until you reach the desired temperature. Use a 3:1 ratio of water to ice, and make sure you leave enough room to allow for the displacement caused by your body as you enter the water.
Alternatively, if you only want to ice your lower body, you could fill a deep garbage bin with water and ice and stand in it. This is a common practice in track and endurance sports.
How Does Ice Bath Work?
Entering a cold bath leads to vasoconstriction because of a drop in core body temperature, narrowing blood vessels in the immersed areas. This process directs blood from those areas to your organs. According to research, the water pressure on the body (known as hydrostatic pressure) promotes blood flow to major organs like the heart, brain, and lungs. [1]
The increased blood flow delivers more oxygen and nutrients to the major organs, improving their health and performance. Furthermore, vasoconstriction can help relieve swelling and inflammation after an injury.
Your blood vessels expand and return to their original size, known as vasodilation when you emerge from the cold water. This vasodilation pushes the oxygen and nutrient-rich blood from the major organs into the immersed muscle tissues. It helps remove waste products, such as lactic acid, lowers muscle inflammation, and boosts recovery. [2]
Besides improving muscle recovery, cold water therapy can help treat several health conditions. Regular ice baths can improve your longevity by boosting your blood and heart vessel health. Cold therapy experts compare ice baths to resistance training for your blood vessels. Just like the bench press can help build stronger and bigger pecs, cold water therapy strengthens your blood vessels by promoting blood vessel contraction and dilation. With time, ice baths can improve blood circulation throughout your body.
Remember, staying in the ice bath for extended periods can lead to numbness or loss of sensation. Beginners should try the ice bath and other cold therapy procedures under expert supervision, especially if they want to use it to recover from an injury or overcome chronic pain and inflammation.
Benefits of Ice Baths
There is no getting away from it; standing or sitting in ice water can be unpleasant and even painful. It’s the part of training that a lot of athletes love to hate; they hate it at the time but love how they feel afterward.
So, are ice baths worth the discomfort? Check out these benefits and then decide!
1. Decreased post-activity muscle soreness
Delayed onset muscle soreness goes hand in hand with intense training and exhaustive competition. Inflammation, acute muscle damage, and the accumulation of metabolic waste can leave your muscles painful to move or even touch.
While muscle soreness is generally nothing to worry about, it can be debilitating. It could even prevent you from returning to training as soon as you might otherwise want to.
Research on MMA fighters suggests that ice baths can help reduce post-exercise soreness and pain [3]. Less muscle soreness means you can get back to the gym quicker.
2. Faster perceived recovery from intense workouts
Your rate of recovery is actually very hard to measure. You often have to rely on how you feel and your actual rate of recovery will depend on how hard or how long you trained, your nutritional status, how much sleep you get, stress levels, etc.
In studies, athletes who ended their workout with ice baths perceived (felt) that they recovered faster [4]. However, there were no physiological measures to support this.
That said, you know how you feel and whether you are still tired or are well-rested. So, despite being largely anecdotal, this study still supports the use of ice baths for enhanced recovery after intense training.
3. Faster recovery from cardio
It’s not just athletes from power and contact sports that may benefit from ice baths – endurance athletes can too. In another study, triathletes used ice baths between running and cycling workouts and reported feeling more recovered as a result [5].
This is a big deal for triathletes because invariably, these multi-sport athletes must train several times a day to improve their performance in all three triathlon disciplines – swimming, cycling, and running.
Despite being all about triathletes, this study reinforces the notion that ice baths can help you recover faster between intense workouts – both strength and endurance-type training.
4. Reduced inflammation after high-impact and contact activities
Training and playing sports like rugby, football, hockey, and wrestling invariably involve a lot of physical contact. Tackling and blocking mean hurling your body at your opponents and getting hit. Those hits lead to bruising, inflammation, and pain.
In many cases, while you may recover your energy levels quite quickly after a bout of impact sports, the inflammation caused by all those hits often takes longer to overcome. After all, they’re a form of soft-tissue injury.
MMA fighters reported feeling less sore after cold water immersion, which may be very welcome if you play a contact sport and need to get over those impacts quickly so you can play or train sooner [3][4].
5. Faster recovery after warm weather training
Depending on where you live, you may have to contend with training in hot temperatures. High temperatures can take a lot out of your body and leave you feeling drained. While staying hydrated is critical for warm-weather training, quickly getting your core temperature back to normal could help you recover faster [6].
Obviously, it’s probably not a good idea to go from running in 100-degree heat to jumping into ice water and cooling down too fast. So, gradually reduce your body temperature by having a cool shower, then a cold shower, and then finally climbing into your ice bath.
6. Stronger immune system
Sickness can derail almost any workout program, and even elite athletes can fall victim to viruses, germs, and bugs. That’s especially true when you are training hard and long, as intense workouts can compromise your immune system, particularly if you are getting close to being overtrained.
Cold water immersion may help boost your immune system so you can avoid or fight off illness more easily [7]. Fewer sick days mean fewer missed workouts and better progress from your training.
6. Reduced joint and muscle pain
Intense training can take its toll on the muscles and joints. Years of hard workouts can leave you feeling beaten up and sore. Athletes with a lot of miles on the clock often spend as much time and energy on recovery and pain management as they do training!
Cold water therapy can help reduce muscle and joint pain in people with arthritis and fibromyalgia, and it could do the same thing for hard-charging athletes and exercisers. While this study used a cryotherapy (cold air) chamber, it’s not unreasonable to expect a similar effect on exercisers using ice baths [8].
7. Mental toughness
While no studies support this benefit, it makes sense that spending time in an uncomfortably cold ice bath could enhance mental toughness. After all, you have to voluntarily put yourself into an unpleasant environment and stay there for 10-15 minutes. This requires determination and the ability to tolerate increasing levels of discomfort.
A lot of team sports players take ice baths together, which can help with team bonding over a shared experience. This is another anecdotal benefit of ice bathing. Regardless, ice baths affect you physically AND mentally.
8. Deeper, longer sleep
You probably won’t fall asleep during an ice bath, but cold-water immersion may help you sleep more soundly that night [9]. Sleep is a critical part of the post-exercise recovery equation. Anything that naturally helps you sleep deeper and longer could have a pronounced effect on your progress and subsequent performance.
Studies show that post-ice bath sleep is deeper and more relaxed compared to a control group who didn’t have an ice bath.
Drawbacks of Ice Baths
While research suggests that ice baths can do you good, there are a few drawbacks to consider, too. These include:
1. Pain
Cold water immersion can be very painful, especially if you go too cold too soon. Avoid this problem by gradually introducing cold water therapy and slowly building up your tolerance. Instead, begin with short, not very cold ice water and increase over several weeks or months. Doing too much too soon could put you off ice baths for good!
2. Red, itchy skin
Immersion in an ice bath drives your blood deep into your body to maintain your core temperature. Then, as you warm up after immersion, the blood comes flooding back to the upper layers of your skin, causing redness. This increase in blood flow may also be accompanied by itchiness which, while only temporary, can be very distressing, especially for people with sensitive skin.
3. Not suitable for all populations
Some people are medically unsuited for ice baths. People who should not use ice baths include those with:
- Diabetes
- High or low blood pressure
- Cardiovascular disease
- Heart conditions
- Circulatory problems
- Nerve problems
- Pregnancy
4. Some studies refute the benefits of ice baths
While several studies support ice baths, others suggest they don’t actually work [10]. But, of course, this is often the case in sports and exercise science. Such opposing points of view can be the result of using different testing methods and the research subjects as much as the study subject itself.
However, it’s worth noting the power of the placebo effect. If you believe something is doing you good, it will probably have a positive outcome. So, even if ice baths do not empirically impact your fitness, recovery, or health, that doesn’t mean you won’t experience a host of psychologically driven benefits.
The placebo effect is VERY powerful!
Difference Between Cold Therapy, Cold Water Immersion, and Ice Baths
Vasoconstriction is the primary objective of undergoing cold water therapy, and you can achieve it through several methods.
People often use cold therapy, cold water immersion, and ice baths interchangeably. However, there is a slight difference if you read the fine print.
The term ‘cold water therapy’ casts the widest net, and you can use it for any therapy that involves cold water use, for example, cold showers, Wim Hof Method, and even cold water immersion and ice baths.
On the other hand, cold water immersion and ice baths involve immersing your body in cold water. You can use different types of equipment, such as a Cold Plunge, Ice Barrell, or open lake, to achieve this goal.
Types of Cold Water Therapy
You can undergo cold water therapy using the following methods:
Cold Water Immersion
This cold water therapy method involves immersing yourself in frigid water up to neck level. You can also dip your head in the water several times during the therapy. Furthermore, you can also use cold water immersion therapy for a troublesome body part, such as your arms or legs.
Ice baths are the most popular type of cold water immersion therapy. You can adjust the water temperature as per your experience level and needs. You can also take a cold water bath at your home, a fitness facility, a therapy clinic, or in the open at a lake.
Here are different ways to take an ice bath:
Specialized Equipment:
Some specialized equipment for ice baths include:
1. Dedicated Ice Bath Tubs
The ice tub market became hot during COVID-19. Most ice tubs for cold therapy have a vertical structure designed to allow up-to-neck immersion. These insulated tubs are relatively lightweight and are easy to move around. Ice Barrell is a hit amongst cold therapy enthusiasts. The company recently became the CrossFit Games’ “Official Cold Therapy Partner.”
2. Electric Ice Tubs
Although an electric ice tub might sound dangerous, it is not the case. An electric ice tub eliminates the need to buy ice bags. You can set the water temperature using the inbuilt water temperature controller. Plus, the temperature controller combined with insulation and spa cover can keep the water at a constant temperature for several days, which is impossible with basic ice tubs. Cold Plunge is the most popular electric ice tub on the market.
3. Inflatable Tubs
Inflatable tubs are one of the most budget-friendly ways of getting an ice bath. Cold therapy inflatable tubs are insulated. However, since you are supposed to fold up these things after every use, any inflatable tub will work.
Open the tub, set it up, and fill it with the appropriate amount of water and ice, and you are good to go. Fill the tank using the 3:1 water-to-ice ratio. Use a thermometer to check the water temperature before getting in.
4. Bathtubs
You already have a headstart if you have a bathtub at home. All you need to do is, fill it with ice and water and get in. Using bathtubs for cold therapy can help you establish a routine. Plus, it is the most economical way of finding out if it will work for you and check its benefits.
You can get creative with finding new ways to undergo cold water therpay. Many people use an ice box or a hard-top fridge as their cold therapy tub. Head to the nearest lake in winter if you are on a tight budget and don’t have the cash to invest in any of these options.
Contrast Water Therapy
Contrast water therapy is a popular cold therapy option. You will need two bathtubs for this therapy. However, you can also do it in the shower. The contrast water therapy begins by immersing yourself in hot water for 10 minutes. You then alternate between a one-minute cold-water and four-minute hot-water immersion until you complete 30 minutes. [9]
Contrast water therapy in the shower is popular amongst athletes to promote recovery. Furthermore, many people use it for its mental benefits and to reduce muscle soreness and inflammation.
Cold Showers
If you want to test your mental (and physical) toughness, you should take cold showers in the winter. It is also the most convenient method of including cold therapy in your routine. Notably, the benefits of a cold shower are not the same as an ice bath.
A cold shower might temporarily boost your cognitive function, but there is no scientific data to prove cold showers can help heal exercise-induced stress. Nonetheless, beginners can use cold showers to get into the cold therapy world.
Wim Hof Method
Wim Hof, popularly known as The Iceman, is a Dutch extreme athlete noted for his ability to withstand low temperatures. The Dutchman’s training program combines cold water therapy, breath work, and commitment practices to help increase your energy levels, reduce stress, lower inflammation, improve sleep, and boost recovery.
The Wim Hof method is designed to help people control their fitness variables such as heart rate and breathing rate.
Notably, most of the research on the Wim Hof method consists of case studies on Hof himself. A more extensive study based on a diverse group of individuals is required to confirm the benefits of the Wim Hof method. [10]
What to Expect Before, During, and After an Ice Bath
Here is what to expect from an ice bath:
Before Entering an Ice Bath
Stepping into an ice bath is nothing like getting into a bathtub filled with room-temperature water. You will feel chills down your spine as soon as your big toe touches the frigid water, throwing you into panic mode. Your first reaction would be to get away from the water.
Many people also worsen their ice bath experience by stressing excessively about getting into the frigid water. You should remain calm and breathe normally before getting into the ice tub. Avoid taking long and deep breaths before an ice bath. You don’t want to be too hyper or mellow before getting into the water.
Your experience will depend on your cold tolerance. It will also be influenced by the type of cold water bath you choose. Beginners might be more comfortable using a bathtub, as it is easier to get out of when you cannot handle the cold. On the other hand, coming out of a vertical tub like the Ice Barrell is complex and can result in falls if you try to rush.
You must wear minimal clothing while taking an ice bath. Folks that go for a dip in a chilly lake sometimes do so wearing thick cold weather briefs. However, this is not recommended. You should wear minimum clothing while taking an ice bath.
Entering ice-cold water will sharpen your senses and wake you up. Many people include ice baths in their morning routine to kickstart their day.
During Ice Bath
Cold water can cause hyperventilation (faster and deeper breathing) and a heart rate spike. However, your breathing and heart rate will return to normal after you spend some time in the frigid water. The five-minute mark is the sweet spot for most people.
Once in the water, you must constantly gauge how your body reacts to the cold. Shivering and feeling uncomfortable at the beginning of your ice bath is normal. However, you should get out of the water if you start shaking uncontrollably or feeling dizzy. Although spending 10-15 minutes in the ice bath is ideal, you should not force it. Build tolerance by spending up to 5 minutes in the frigid water until you can hold your own for 15 minutes.
After an Ice Bath
This is one of the most common questions people have about ice baths. Some people go directly into a hot or normal shower after an ice bath, whereas others like to warm themselves up by engaging in physical activities, such as push-ups, pull-ups, running, etc.
Avoid toweling down or wearing warm clothes after coming out of the ice water, and let the water dry itself. Use a towel 5-10 minutes after leaving the ice bath and before wearing your clothes.
According to experts, you should let your body warm up naturally as it intensifies the effects of cold water therapy. Many people experience improved mobility and an improvement in muscle and joint pain after their body warms up. This effect is mainly because of cold water therapy’s blood circulation-boosting ability. Furthermore, you will feel an incredible mood uplift because of a boost in your natural endorphin levels.
Who Should Take Ice Baths?
An ice bath is usually safe; most people can reap its benefits by adding it to their routines. However, some people may benefit from it more than others. Ice baths can help elite athletes and advanced exercisers recover after intense training. This is also the reason most high-performance clubs have ice bath facilities. [13]
You can still take an ice bath if you are not an elite athlete; however, your results will not be the same as the elite group. That said, if you’re not an advanced athlete but are struggling with your recovery after a training session, taking an ice bath can help you get back on track.
Notably, experts advise lifters against taking an ice bath after every resistance training session as it can interfere with their normal recovery process. Ice baths can reduce muscle inflammation and DOMS, but you must use them sparingly. Restrict ice baths to after a competition or after an intense week of training if you want to build muscle mass.
Who Should Not Take Ice Baths?
Here are the people who should avoid ice baths:
- Ice baths work by restricting your blood vessels and blood circulation, making them unfit for people with heart, blood pressure, and circulatory issues.
- Individuals with Raynaud’s disease should skip ice baths as cold water immersion can exacerbate this condition’s symptoms.
- People with nerve issues should also avoid cold water therapy, as cold can affect the body’s sensory nerves and put them in paralysis.
- Folks with a history of frostbite as they are more susceptible to a repeat case of frostbite.
- Those with an open injury or people that have recently undergone surgery should stay away from cold water therapy.
- Individuals dealing with chronic health conditions should consult their healthcare provider before trying cold water therapy.
- People with skin infections or certain skin conditions should avoid ice baths, as they might further irritate the skin or delay healing.
- Pregnant women must avoid extreme temperature changes, as is the case with ice baths.
Are Ice Baths Dangerous?
Ice baths have their fair share of pros and cons, and you must evaluate each pointer before deciding if it is right for you.
Depending on your cold tolerance capability, ice baths can be dangerous if you sit in the frigid water for an extended period. Ice baths put your body under considerable stress. Although this stress results in most of its benefits, it can also lead to many issues. You must limit your ice baths to 15 minutes to avoid any ill effects of this practice.
Risks of Ice Baths
Extreme temperatures can put your body under significant stress. Here are the risks associated with ice baths:
Hypothermia
Hypothermia is a significant and potentially dangerous drop in your body temperature. Prolonged exposure to cold is the main reason behind it. It occurs when your body loses heat faster than it can produce heat, resulting in a dangerously low core body temperature.
Hypothermia is common in colder parts of the world. However, ice baths increase your risk of hypothermia, as the water pulls heat away from the body 25 times faster than air. The risk of contracting hypothermia shoots through the roof when the water temperature is below 70 degrees F. [14]
An ice bath can increase your risk of hypothermia if the water temperature is extremely low or if you stay in the ice water for an extended period. You must always check the water temperature before getting into an ice bath. Also, ensure that you cap your ice bath sessions to 15 minutes.
The circulatory system (heart, blood vessels, and lymph system) takes the biggest brunt of an ice bath.
Frostbite
Frostbite is another common risk associated with ice baths. It is a condition where the skin and tissue just below the skin freeze because of exposure to extreme cold. The risk of getting frostbite during an ice bath is extremely high as your skin is in direct contact with ice or freezing water for an extended time.
Skin redness and irritation are other side effects related to ice baths. However, these are not as serious as hypothermia and frostbite.
Gradual warming can cure mild cases of frostbite. However, you will need immediate medical care in severe cases to prevent complications.
Limit your ice bath duration to 15 minutes to reduce the risk of frostbite. Further, you must protect sensitive areas such as the fingers, toes, and ears from extended exposure. [15]
Hyperventilation
Hyperventilation is when you start breathing deeply, rapidly, and heavily. You’ve probably experienced it when you entered a surprisingly cold bathtub or stood under a cold shower. Panic and anxiety are other causes of hyperventilation.
Hyperventilation is common in folks that take ice baths. Even cold therapy veterans can occasionally experience hyperventilation, which is a natural physiological reaction. However, deep, sharp breaths can lower the carbon dioxide in your blood, leading to lightheadedness, a tingling sensation in the lips, hands, and feet, headaches, seizures, fatigue, and fainting.
According to studies, hyperventilation can happen at 25°C. However, it is most common between 15 and 10°C. [16]
You must slowly lower the temperature of your ice bath. Starting at 10°C or lower can increase your risk of hyperventilation. Also, there is no shame in lifting yourself out of the tub if your breathing gets too uncomfortable.
Hyperventilation is most common in people who immerse themselves in the frigid water up to the neck level. You can limit hyperventilation by pushing yourself up so the water is at your waist level. It is also a great way of getting used to ice baths and building tolerance. However, you should get out of the water if you feel unwell. Taking ice baths will also teach you to listen to your body, which is often an underappreciated benefit.
High Heart Rate and Blood Pressure
The human body responds to cold by elevating the heart rate and blood pressure. It does so to increase your core body temperature. Although this response is mostly harmless for healthy individuals, it can cause trouble for folks with heart issues and high blood pressure.
Individuals dealing with cardiovascular issues or hypertension should seek medical clearance before trying ice baths. Furthermore, they should do it under expert supervision to limit accident risks.
Respiratory Issues and Gasp Reflex
The gasp reflex is usually your body’s initial response to cold water therapy. You take a long, deep breath as soon as you enter an ice bath. The gasping reflex is soon followed by rapid breathing, which helps your body increase its core temperature. However, since the ice water is between 10 and 15°C, these reflexes yield little to no result. Further, your efforts to control your breath are ineffective. You try to take slow and deep breaths but soon return to rapid, shallow breaths.
The gasp reflex can be concerning for people with respiratory issues, such as asthma or chronic obstructive pulmonary disease (COPD). Individuals with respiratory issues must seek medical clearance before trying ice baths.
Hinders Hypertrophy
Most lifters have been programmed to consider muscle inflammation an evil. However, it is a necessary evil. Research has shown that ice baths can reduce muscle inflammation, slowing muscle gain. [17]
Exercisers opt for ice baths to speed up their muscle recovery so they can go harder in their next workout. But frequent ice baths can be a two-edged sword as they can slow down your gains.
Make no mistake; ice baths won’t lead to muscle loss. However, they can make gaining muscle mass more difficult. If your primary goal is to build muscle mass, you should limit ice baths to only after intense training sessions.
Drowning
We know what you are thinking. “This is taking it a little too far,” and you might be correct. However, it is a possibility, especially for people with respiratory issues. People who submerge in water are at a higher risk of drowning.
Newbies that submerge their heads in the ice bath usually gasp due to the cold shock, resulting in them drawing a considerable amount of water, increasing their risk of drowning. Keeping your head above the water can significantly reduce your risk of drowning during an ice bath.
Getting into an ice bath after an intense workout can cause your body to shut down because of the cold shock, which increases your risk of drowning. Give your body enough time to cool down before entering an ice bath.
Plus, limiting your ice bath sessions to a bathtub or specialized equipment can also limit your risk of drowning, whereas plunging into a freezing lake in the middle of nowhere increases the risk of things going wrong.
Tips While Taking Ice Baths
Given below are some tips for your next ice bath:
Prepare
An ice bath can take a considerable amount of preparation. Use a 3:1 water-to-ice ratio to fill up the ice tub. Notably, your ice bill can shoot up significantly if you take too many weekly ice baths.
Before you get in the tub, prepare a towel and the clothes you’ll wear after toweling down. Also, you must prepare the hot water if you’ll be going for a contrast shower. Many people also prefer adding salts and oils to make their ice baths more relaxing.
You should preferably take an ice bath naked. However, if that is not possible, wear as little clothing as possible. You must also set up a timer before you get in the water. Use a dedicated stopwatch or a timer on your phone.
Temperature
Filling the tub with a 3:1 water-to-ice ratio should give you a suitable water temperature (50-59 degrees Fahrenheit). However, you should use a thermometer to check the temperature before jumping into the frigid water. Follow the same procedure if you’ll be taking a plunge in a nearby lake.
Wait for 10-15 minutes after putting the ice into the tub. Electronic ice tubs are incredibly effective at maintaining water at a particular temperature. Plus, some tubs, such as the Cold Plunge, have an in-built water purifier to keep the water clean and hygienic.
Body Exposure
Avoid going into the water all at once. Beginners should start by dipping their lower legs. Once you are comfortable keeping your legs in the water for 1-5 minutes, you can immerse yourself up to your waist level. Take it a step further until only your head is out of the water.
As you get more comfortable, work on staying in the tub for longer until you can clock 15 minutes. Feel free to come out of the water anytime you feel shaky, jittery, or lightheaded.
Set Up Your Phone or Tablet
Spending 10-15 minutes in an ice bath can feel like an eternity. You should take your phone or tablet with you to keep yourself busy. Most high-end ice bathtubs come with a phone and tablet holder to keep you entertained.
Best Time and Duration
The best time and duration for an ice bath will depend on your objectives, tolerance, and preferences. Folks that want to limit DOMS after a workout should take an ice bath within an hour of their workout. On the other hand, people dealing with injuries should jump into the ice bath right after their workout.
Spend 10-15 minutes in the ice bath to get the best bang for your buck. Beginners should be more conservative. Enduring a 2-5 minutes ice bath is an excellent place to start for newbies.
Beginner Guidelines For Ice Baths
Taking a leap of faith isn’t always the best idea when trying something new, like the ice bath. Here are some tips that will help you ease into ice baths:
Limit Immersion
Limiting your exposure initially will help you acclimatize to ice baths. Start with dipping your feet and lower legs in the water. Submerge yourself up to waist level to build tolerance before you take it a step further and immerse yourself to neck level. The difficulty increases exponentially as soon as you put your chest underwater.
Focus on Your Breath
As a beginner, your primary goal should be to control your breathing while in the water. Controlling your breath will help you tame your heart rate and blood pressure. However, don’t expect to master your breathing on your first attempt. It can take several weeks before you are comfortable in the frigid water and can breathe normally. However, you’ll be able to spend more time in the water as you control your breathing better.
Start Small
Although ice baths are gaining a cult following, you don’t have to start with ice tubs. Jumping into an ice-cold bathtub can be intimidating. Instead, you can begin your cold therapy journey with cold showers. It will help you acclimatize to the cold water and will aid in building tolerance. Contrast water therapy is another excellent place to start. Take small steps, and you’ll reach your destination soon enough.
Listen To Your Body
Each individual will react to frigid water uniquely. While your training partner might be able to stay in the ice bath for 10 minutes, you, on the other hand, might only be able to manage five minutes. You shouldn’t chase a record or put your body under more stress than it can handle. Listen to your body and get out of the water if you feel jittery or start shaking, shivering, or feeling unwell.
Common Mistakes While Taking Ice Bath
Avoid committing the following errors to make the most of your ice baths:
Jumping The Learning Curve
Taking an ice bath sounds and looks simple. However, it is easier said than done. An ice bath is physiologically and psychologically challenging. You must progressively condition your mind and body until you can stay in the frigid water for 15 minutes. Start with 2-5 minutes and limit your exposure to the ice water. Begin with your legs and work on building tolerance until you can submerge yourself to neck level.
Not Tracking Time
Avoid rough estimates when it comes to taking an ice bath. Spending more than 20 minutes in water that is below 70 degrees F significantly increases your risk of hypothermia. Use a timer to track the time you spend in the ice tub. Remember, staying one less minute in the ice bath is always better than going a minute over time.
Not Prepping
Treat your ice bath routine as a ritual. Following a before and after ice bath routine can minimize friction. Set aside 5-10 minutes to get in the zone for an ice bath. You could also use this time to put the final touches to your ice bath, like adding salts and oils and readying your clothes and towel. Have a plan for how you’ll warm up after the ice bath. Will you let the water dry, go for contrast therapy, exercise, or towel yourself down? Try all these techniques before settling on what works best for you.
FAQs
What should be the duration of an ice bath?
Beginners should limit their ice baths to between two and five minutes. Experienced individuals can spend 10-15 minutes in a 50-59°F ice bath. However, you must leave the ice bath if you start shaking, shivering, or feeling unwell.
What are the benefits of an ice bath?
Ice baths offer several benefits, including lower chances of DOMS (delayed onset muscle soreness), faster recovery after workouts, reduced inflammation, a stronger immune system, and lower muscle and joint pain.
When should you take an ice bath?
It will depend on the purpose of your ice bath. Get into an ice tub within an hour of your workout to reduce muscle soreness and stiffness. On the other hand, you should take it first thing in the morning to improve your mood and boost your metabolism.
What should I know before taking my first ice bath?
Ice baths are no joke. You must acclimate to the cold before going full monty in the ice baths. Begin by limiting the immersion to your legs and slowly make your way up to your neck. Beginners should limit their baths to 2-5 minutes, whereas experienced individuals can spend 10-15 minutes in the frigid water.
What are the chances of hypothermia while taking an ice bath?
The chances of hypothermia depend on multiple factors, including the duration of exposure, water temperature, and individual susceptibility. They are significantly higher when the ice bath is below 70 degrees F. Limit water temperature to 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius and ice bath time to 10 to 15 minutes to limit the risk of hypothermia.
How to make an ice bath at home?
If you don’t have the budget to buy specialized ice bath equipment, you can make an ice bath at home by pouring water and ice into your bathtub in a ratio of 3:1. Folks that don’t have a bathtub can buy a budget-friendly inflatable pool to use as an ice bath.
How often should you take an ice bath?
There are no scientific studies to determine the optimal frequency of ice baths. According to experts, your ice bath frequency will depend on your training intensity. Folks that engage in high-intensity workouts daily can take an ice bath 3-5 times a week. However, people trying to build muscle mass should limit ice baths to once a week, that too after an intense week of training.
Wrapping Up
So, while some studies support the use of ice baths, others suggest that more usual recovery-boosting strategies (cardio massage, sleeping, eating) are just as effective. However, given that a lot of athletes swear they feel better after an ice bath, this form of treatment is still worth considering.
The best way to determine if it works for you is to try it for yourself. Build up to 10-15 minutes after your workouts, and maintain this practice for a few weeks to see how you feel. If you recover faster, sleep better, or have more energy, continue your ice baths and enjoy their benefits.
But, if you feel no better or worse after a month of ice baths, at least you will have tried them and can dismiss them based on your personal experience.
References:
- An J, Lee I, Yi Y. The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review. Int J Environ Res Public Health. 2019 Apr 10;16(7):1280. doi: 10.3390/ijerph16071280. PMID: 30974799; PMCID: PMC6479732.
- Lateef F. Post exercise ice water immersion: Is it a form of active recovery? J Emerg Trauma Shock. 2010 Jul;3(3):302. doi: 10.4103/0974-2700.66570. PMID: 20930987; PMCID: PMC2938508.
- PubMed: The Physiological Response to Cold-Water Immersion Following A Mixed Martial Arts Training Session https://pubmed.ncbi.nlm.nih.gov/28177718/
- PubMed: Cold Water Immersion Enhanced Athletes’ Wellness and 10-m Short Sprint Performance 24-h After a Simulated Mixed Martial Arts Combat https://pubmed.ncbi.nlm.nih.gov/30443221/
- Effect of Run Training and Cold-Water Immersion on Subsequent Cycle Training https://pubmed.ncbi.nlm.nih.gov/24626137/
- PubMed: Effect of Cold Shower on Recovery from High-Intensity Cycling in the Heat https://pubmed.ncbi.nlm.nih.gov/31343603/
- PubMed: Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034215/
- Whole-Body Cryotherapy in Rehabilitation of Patients with Rheumatoid Diseases https://pubmed.ncbi.nlm.nih.gov/10832164/
- PubMed: Effect of the Depth of Cold-Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8044518/
- Is the Ice Bath Finally Melting? Cold Water Immersion Is No Greater Than Active Recovery Upon Local and Systemic Inflammatory Cellular Stress in Humans https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/
- Shadgan B, Pakravan AH, Hoens A, Reid WD. Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy. J Athl Train. 2018 Aug;53(8):782-787. doi: 10.4085/1062-6050-127-17. Epub 2018 Sep 13. PMID: 30212235; PMCID: PMC6188085.
- Citherlet, T., Crettaz von Roten, F., Kayser, B., & Guex, K. (2021). Acute Effects of the Wim Hof Breathing Method on Repeated Sprint Ability: A Pilot Study. Frontiers in sports and active living. https://doi.org/10.3389/fspor.2021.70075
- Peake JM, Roberts LA, Figueiredo VC, Egner I, Krog S, Aas SN, Suzuki K, Markworth JF, Coombes JS, Cameron-Smith D, Raastad T. The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. J Physiol. 2017 Feb 1;595(3):695-711. doi: 10.1113/JP272881. Epub 2016 Nov 13. PMID: 27704555; PMCID: PMC5285720.
- Duong H, Patel G. Hypothermia. 2022 Jan 24. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 31424823.
- Basit H, Wallen TJ, Dudley C. Frostbite. 2022 Jun 27. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 30725599.
- Mekjavić, I. B., La Prairie, A., Burke, W., & Lindborg, B. (1987). Respiratory drive during sudden cold water immersion. Respiration physiology. https://doi.org/10.1016/s0034-5687(87)80037-3
- Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signaling and long-term adaptations in muscle-to-strength training. The Journal of Physiology. doi:10.1113/jp270570
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
