Ice baths, also known as cold water immersion, have become essential in the world of sports medicine and athletic recovery. This procedure of cryotherapy contains submerging yourself in cold water, normally up to your chest, for around ten to fifteen minutes.

"It's a favourite among athletes in every training environment and location I've visited, regardless of the sport," remarks Dr. John Tabacco, a sports medicine specialist based in Arlington, Virginia.

How does cold water therapy work?

The body's physiological reaction to exposure to cold is the foundation of the science underlying this chilling therapy. Vasoconstriction, a process that constricts blood arteries to effectively push blood towards the organs, is triggered by submerging oneself in an ice bath. Dr. Jonathan Leary, a chiropractor and the creator of Remedy Place, a wellness centre with branches in California and New York City that offers ice bath sessions, adds that this movement works to enhance the blood's supply of nutrients and oxygen, all of which are essential for healing.

The advantages go beyond being immediately exposed to the cold. The body experiences vasodilation, or the enlargement of blood vessels, after leaving the ice bath. This permits the enriched blood to return to the muscles, where it aids in the removal of lactic acid and other metabolic waste products that build up during physical activity. Experts at Rochester Regional Health claim that this procedure not only makes waste removal easier but also lowers muscle temperature, which slows down the breakdown and promotes a quicker recovery. Athletes can improve their muscle recovery, lessen discomfort, and better prepare for their next performance by including ice baths into their regimens.

What is the optimal Ice Bath Temperatures for Beginners to Advanced Users?

• Initial Stage – Cold Shower: Beginners should start with cold showers at a temperature ranging from 55-60°F (12.8-15.6°C). This initial stage helps to gradually acclimate the body to cold exposure without the intensity of a full ice bath.
• Transition to Ice Bath: After getting at ease with cold showers, beginners can switch to actual ice baths. At this stage, the water temperature should be set slightly lower, ranging between 50-55°F (10-12.8°C). This temperature carries a more intense cold exposure, growing the benefits of cold therapy while still being adaptable for those new to ice baths.
• Advanced Cold Exposure: Once the body has familiar to regular ice bathing at the intermediate temperature, the bath temperature can be further lowered to between 39-45°F (3.9-7.2°C). This progressive temperature range is suitable for those who have fully adjusted to the cold and are looking to maximise the therapeutic effects such as enhanced recovery times and enhanced circulation.

What is the duration of doing an ice bath per session?

Dr. Keegan Horack, DPT, CSCS, states that ice bathing for one to five minutes is normally sufficient to gain its benefits. However, he cautions that even with extremely sore muscles, one must not stay in the ice bath for more than 15 minutes, as doing so increases the danger of hypothermia and frostbite.

Find your perfect ice bath

Frozen Oasis Entry Level Portable Ice Bath

Frozen Oasis White Large Cold Plunge

Chill Bunny Ice Bath

Pride On The Line Recovery Ice Bath Compact

iCoolSport MiPod Pro Cedar Hot and Cold Plunge Pool

How to prepare for an ice bath?

• Consult a Health Professional: Before including ice baths into your routine, seek out advice from your primary care provider. This is essential to guarantee it's safe for you based on your health conditions.
• Begin with Breathwork: Take a few minutes to focus on your breathing before starting. Breathe in deeply, and then let your breath out fully. This prepares your body and mind for the cold exposure.
• Assess Your Cold Tolerance: Start with a temperature that feels controllable. It's vital to begin at a warmer level and slowly move to colder temperatures as you become more comfortable with the cold.
• Ease Into the Cold: If you're a beginner to this practise, start with a cold shower lasting 30 seconds to 1 minute. Slowly increase your exposure time to 3 to 5 minutes before trying an ice bath, starting with short periods of 30 seconds to 2-3 minutes.
• Monitor Your Body's Response: Pay close attention to how your body reacts during the cold therapy. Practise controlled breathing and observe your mental state to ensure you remain calm and in control.
• Watch for Adverse Reactions: If you experience symptoms like dizziness, extreme discomfort, excessive shivering, or any other signs of distress, carefully exit the bath immediately to prevent health risks.
• Avoid Extremely Cold Temperatures: To prevent cold-related injuries such as hypothermia and frostbite, never reduce the water temperature below 39°F (4°C). 

How to start ice bathing? 

Get the copy of this guide on how to start your ice bathing journey here

Ice bath user testimonials:

"I found that I was able to think more clearly. I felt it had an impact on my sore muscles and the achy parts of my body. For example, I've been dealing with a bit of a lower back thing for a couple of months and after the cold exposure I found that it felt much better. It's a little bit there but it's improving. Last, I found the greatest and most noticeable benefit was the increase in my mental well-being. It can help reduce stress and improve my mental health." - Jason Grubb 

"3 things that are positive for me out of doing a month-long cold plunge? The resilience. The mental component of getting this thing everyday was amazing. The recovery. From my workouts, from pulling muscles, I felt a lot better. And then the other component of it is the energy. The way I felt when I was done with it, I felt amazing. Multiple hours of energy, clarity." - Doctor ER 

Frequently Ask Questions

What Does an Ice Bath Do For You?

Ice baths improve recovery by minimising muscle soreness and inflammation, which helps quicker recuperation. Additionally, the exposure to cold increases dopamine and serotonin levels, improving mood and mental state. Moreover, cold therapy activates a response in the nervous system that affects oxygen intake, resulting in an increase in energy.

Best Time to Take an Ice Bath?

The optimal time for taking an ice bath can vary based on personal preference, but many experts suggest doing it earlier in the day to provide an energy boost that lasts throughout the day.

How long and often should you take ice baths?

Most experts recommend that ice bath duration and temperature should be 3 to 4 times per week, for one to five minutes is sufficient to reap its benefits. However, it is crucial to follow the recommended duration and not exceed 15 minutes per session to avoid increasing the risk of hypothermia and frostbite.