Ice baths are becoming more common in today's society, but many people are still hesitant about the idea. Many of these reservations stem from the idea that ice baths are only for athletes, or from fear of cold temperatures. However, ice baths are by no means just for mega fitness junkies and
career marathon runners, but can and should be used by everyone!
However, you shouldn't jump into the nearest tub of cold water straight away. As with weight lifting, jogging or any other hobby, you should start with small steps and learn the basics before you commit to it fully.
For example, if you shy away from cold water, work your way up to it slowly. The next time you step into a warm shower, set the water a few degrees colder than you normally would. Slowly, you'll get used to the increasingly cold temperatures, and before you know it, the warm water will be gone!
At Ice Barrel, we know it can be intimidating to start a new hobby or routine, and we're here to help. We'll explain all the basic aspects of ice bathing, from temperature to timing, so you can have the best experience possible.
How do I take an ice bath?
An ice bath or cold bath depends on three main factors: time, temperature and reasoning. We'll go into each element in detail and explain what you should and shouldn't do with your cold therapy.
Why should I take an ice bath?
Before you start your journey into the cold water, you should figure out your motivation or reason for doing it. As we said before, we believe that ice baths are for everyone. As long as you know why you want to do it, you're ready!
To help you, here are some areas of application.
recreation
Although ice baths have only recently become popular as a daily health routine, they remain one of the best ways to help the body recover after intense exercise.
Whether you're going for long runs or lifting heavy weights, ice baths can speed up the healing process after exercise.
Mood
A daily routine of short ice baths can help you more than just physically. When the human body comes into contact with cold water, the brain releases a flood of the hormone norepinephrine. Norepinephrine is associated with concentration, emotions and energy in the body, so you can imagine how a daily flood of this hormone can improve your mood.
Recommendation: Try to take your ice bath at the same time every day to develop a stronger habit.
general health
Combined with the two reasons above, a cold bath routine can also be beneficial for your long-term health!
In an ice bath, the blood vessels constrict, allowing blood to flow closer to the vital organs in the body. After the ice bath, the vessels expand again, allowing blood to flow more freely back to the body.
This process helps reduce swelling and tissue breakdown and flushes toxins from the body.
Recommendation: Please consult a doctor if you have any health problems that could be affected by the cold.
Tip: Don’t warm up too quickly.
Instead, allow your body to warm up gradually.
What is a good ice bath temperature?
The next topic we'll look at is the temperature of your ice bath. The temperature will depend on your previous experience with ice baths, so make sure you know what temperature to start with.
beginner
Even if you think you're prepared, the temperature of some ice baths can take your breath away the first time you try them. For absolute beginners, we recommend starting at 15 degrees Celsius and gradually working your way up to cooler temperatures.
Recommendation:
Make sure you use a thermometer to get the right temperature, or use a temperature controlled ice barrel like ours.
To avoid:
Don't let the temperature be painful in any way. Work your way up to a comfortable temperature, that will help you in the beginning.
advanced
Once you're used to swimming in cold water, you can start experimenting with temperatures! Remember that colder doesn't necessarily mean better. Experiment with temperatures until you find the perfect one for you.
Recommendation:
Try different recovery methods that you can combine with your cold therapy!
Yoga and ice baths, for example, are an excellent wellness combination.
To avoid:
If you change the temperature drastically from one day to the next, you may have a hard time adjusting. Take it slow at first!
How long should an ice bath last?
The last factor we want to touch on is time, as it is crucial to getting the most out of the ice bath. If you stay in the ice bath too long, you risk overexposure, and if you don't do it long enough, you won't get the full benefits.
Recommendation:
The minimum time for an ice bath once you've worked out should be at least 2 minutes, so if you aim for 2-5 minutes, that's a great amount of time to enjoy the full benefits of the cold bath.
Just like with a sauna, it is not clear when you should stop taking an ice bath. Ultimately, you should listen to your own body. As soon as it hurts too much and you start to shake violently, you should definitely stop taking an ice bath.
TIP:
ratio of water temperature to duration
One thing is also clear: the colder the water, the more training you need and the shorter you can stay in it. That's why it makes sense to look at these two parameters in relation to each other and to use the following formula as a guide:
Water temperature (in degrees Celsius) = time (in minutes)
10 degrees = 10 minutes
9 degrees = 9 minutes
etc.
2 degrees = 2 minutes
Not ready for an ice barrel yet? No problem! Check out our other blog posts.
Visit our blog for more ice bathing tips.
Medical Disclaimer:
This post is for informational purposes only and is not a substitute for professional medical advice. Please consult a doctor before starting ice bathing and for advice on your mental health.