How to prepare for your first ice bath

Let’s be honest, stepping into cold water isn’t something you naturally do. But once you realise how good an ice bath can be for your recovery, regaining energy, and feeling refreshed, cold therapy will become a powerful addition to your routine.

Cold therapy can be a powerful habit in your wellness routine. In this blog, you’ll know how to take an ice bath, what temperature to aim for, and how to stay safe and comfortable along the way.

What is an ice bath?

An ice bath is the simplest form of cold therapy that involves spending a short time in chilled water. You also hear it called a “cold plunge” or “cold water immersion." Earlier, it was mainly used by athletes to support recovery, but now more people are adding ice baths to their wellness routine.

Whether you are looking to ease your sore muscles, build resilience, or just want to feel more refreshed, an ice bath can support your overall well-being, one plunge at a time!

How to take an ice bath safely and comfortably?

If done well, an ice bath can potentially help you bounce back faster in recovery, even after a strenuous workout. Plan to take an ice bath within 30 minutes of your training session or competition to achieve the maximum benefits.

Here’s how you can take an ice bath at home or literally anywhere:

Step 1: Preparing for an ice bath

If you are new to ice baths, prepare mentally and physically with a very cold shower and check how your mind and body respond. Hydrate beforehand. Have a towel and a robe around you. Also, decide and set a timer for how long you want to stay in the ice bath. 

Step 2: Fill your ice bath tub

Fill the tub at half height with cold water first, then add ice gradually. One to three bags of ice should be enough to achieve an optimal temperature of 50°F to 59°F (10 to 15°C), depending on your body tolerance. 

Step 3: Check temperature

Before entering the ice bathtub, make sure to check the temperature of the tub with a thermometer with a target of 10 to 15°C. Use a 3:1 water-to-ice ratio as a guide to keeping the ideal temperature range.

Step 4: Ease in slowly 

Rushing into an ice bath will only lead to sudden temperature changes and increase the chances of a cold shock. Don’t jump in directly. Ease in slowly, putting your feet first, then your legs, and then your torso. Your body will feel numb after some minutes.

Step 5: Control your breathing

Fast breathing can lead to a sudden spike in heart rate and lead to cold shock, where you breathe uncontrollably and can drown. It also leads to hyperventilation, which can make you dizzy and drowsy. Stay calm and take deep, slow breaths. 

Step 6: Stay in for the target time

Once you have entered the bathtub, slowly dip parts of your upper body. Set a timer and stay in the ice bathtub for the target time. Try meditating or distracting yourself from the extreme temperature dip. Stay in for a maximum of 15 minutes. An ice bath for more than 15 mins can increase your risk of hypothermia. 

Step 7: Get out and warm up 

Get up from the bath slowly. Remove all wet clothes immediately and keep them aside. Have a towel to dry yourself off immediately. Put on the dry clothes you kept nearby. Avoid hot showers immediately. 

Ice baths do come with certain risks of discomfort, hypothermia, or hyperventilation. But doing it correctly with the right temperature and duration can give you massive health benefits and longevity.

How cold should your ice bath be?

Studies suggest that the temperature of an ice bath can be between 50 and 59°F, which is 10 to 15°C. Keep in mind that water in a frozen lake will be much colder. Some athletes prefer to wear booties to keep their toes warm or rubber coverings around the middle part of their bodies while immersed in cold water.

If you are a beginner, choose to start an ice bath at a warmer temperature of 14-15°C. You can reduce the temperature over time as your body becomes tolerant. Avoid ice baths under 10°C, as they can risk cold shock, hypothermia, and cardiac stress.

Getting your ice bath temperature right

To reach the ideal ice bath temperature, you need to start with an ice-water ratio of 1:3. For example, dissolve 4 kg of ice in 12 kg of water. Stir the water properly for even distribution of temperature. Also, use a floating water thermometer and check if the temperature is within the safety limits.

The temperature and time of an ice bath depend on your experience. Here is a table of ice bath temperatures and times you can refer to.

Is cold therapy right for everyone?

While an ice bath is safe and helpful for many people, it's not a one-size-fits-all method. Certain health conditions can make your body more vulnerable to some serious side effects.

Here are some cases in which you should avoid taking an ice bath:

1. If you have cardiovascular diseases (CVD)

Cold water therapy can trigger rapid cold shock, leading to a sudden spike in blood pressure. This can be dangerous if you have a cardiovascular disease. Before trying an ice bath, make sure to consult a doctor first.

2. If you have Raynaud’s disease

Raynaud’s disease is a medical condition where the blood vessels in your fingers and toes turn blue or white with even a little cold exposure or emotional stress. An ice bath can trigger episodes leading to painful skin ulcers.

3. If you have respiratory issues 

The cold air around an ice bath can lead to involuntary gasping, rapid breathing, and hyperventilation. Avoid ice baths if you have cold-induced asthma or any lung disease.

4. If you are pregnant 

Ice baths can offer many benefits to expecting mothers, like improved mood and reduced inflammation, but they also carry the risk of hypothermia and increased blood pressure. There is limited direct research, but ice baths can create a risk during pregnancy.

5. If you have open wounds or skin infections

Putting your damaged or broken skin in water can bring your wound in touch with bacteria and risk infection and blood flow restriction, which can slow down your body’s healing process. 

6. If you are new to cold exposure 

When you are new to cold baths or cold therapy, your body is not used to the exposure to such low temperatures. Start from a high temperature of around 15° C for 1-2 minutes and slowly increase your capacity.

Whenever in doubt, consult your healthcare professional before starting cold therapy. 

A few things to keep in mind before you take the plunge  

Ice baths and other forms of cold therapy have many risks, which you should be aware of. A study by coldwater.org suggests that water less than 60°F (15.5°C) can kill a person in less than one minute. 

These ice bath risks include:

A. Cold shock

When you make contact with cold water, you can get cold shock, which is an involuntary, rapid increase in heart rate, blood pressure, and breathing. This can lead to sudden, uncontrollable gasping, and if it happens in water, the person can drown.

B. Hyperventilation

When you breathe too fast in an ice bath, you exhale more carbon dioxide than your body produces. If you feel dizziness or chest tightness, make sure to exit immediately from the ice bath.

C. Hypothermia

An ice bath can expose you to lower temperatures. It can lead to hypothermia, which includes shivering, slow movements, and even unconsciousness. Here’s how you can prevent it 

• Strictly limit your session time to a maximum of 10-15 minutes in a temperature of 10-15°C.

• Beginners start with a timer of 1 to 2 minutes.

• Do not take an ice bath alone; have someone near you, especially in the first few weeks. 

• Avoid alcohol before or immediately after your plunge.

In any case, make sure to keep your head above the water to prevent drowning.

A few things we recommend avoiding

Going too cold, too quick

If you are new to cold therapy, start with a higher temperature and reduce it gradually as your body adapts.

Staying in for too long 

A few minutes are enough to experience the benefits. You don’t need to stay for more than 10 minutes.

Breathing too fast

Slow, controlled breaths can help your body stay calm and make the experience much more manageable.

Don’t forget to keep warm clothes and a towel ready after your session. And if you are just getting started, have someone near you or let your family or friends know. 

When is the right time to take an ice bath?

The best time to take an ice bath depends on your goal of taking an ice bath. 

• For recovery, the best time is 30-60 mins post workout, maximum within 2 hours, which helps in reducing delayed onset muscle soreness (DOMS).

• For pain relief, cold water therapy can be a great relief. For eg. People with back pain and inflammation issues like fibromyalgia and rheumatoid arthritis experience joint pain and stiffness early in the morning. For them, early morning is the best time for an ice bath.

• It is not recommended to do an ice bath immediately before a workout because lower muscle temperature increases the injury risk.

Generally, a frequency of 2-3 times a week is best. Some athletes keep it 5 times a week. You can start with once a week. 

What should you do after an ice bath?

If you want to get the maximum benefits of an ice bath, make sure to have a proper aftercare routine. Your post-ice bath routine is as important as your ice bath.  

Here are some things you can do to get the most out of your ice bath:

1. Safe Exit 

This is often an ignored step, but it is crucial for your safety in preventing any injuries or accidents. When you get up from an ice bath, you can feel a little loss of balance due to blood flow restriction (vasoconstriction). Take it slow and steady. If needed, use the wall or chair as a support.

2. Slow Warm-up

Getting out of an ice bath can shock your body’s nervous system with rapid temperature changes, stressing your body. To avoid this, dry off your body properly after the ice bath and wrap yourself in warm clothes. Don’t shower immediately. Wait for at least 30-60 minutes. This is to retain your body heat.

3. Gentle Mobility Exercises

Gentle warm-ups and mobility exercises build blood circulation and increase your body temperature. But stretching cold muscles can lead to their damage. So focus on gentle exercises like walking, arm circles, or air squats.

4. Nutrients Rehydration

Cold immersion leads to a loss of nutrients and electrolytes. To restore your body, hydrate with warm beverages like herbal tea or warm water with lemon. Keep protein and carbohydrates in your diet to support muscle recovery.

5. Skin Care After An Ice Bath

Exposure to an ice bath can make your skin dry and sensitive. After your ice bath, keep a moisturising routine to hydrate and protect your skin.

6. Track Your Response

Keep track of all your ice bath sessions and journal down all important details, observations, and responses. Check in on how your body feels, any changes in mood, and your overall well-being.

A few things to keep in mind afterwards

Avoid these things after taking an ice bath:

• Jumping into a hot shower immediately after an ice bath can be a sudden change that adds stress to your body.

• Consuming alcohol or caffeine after your ice bath can hinder your body’s natural recovery process.

• Rushing into energetic physical activities that can strain your muscles and cause injury

Getting the most out of your ice bath 

Ice baths can significantly improve your physical and mental health. This is one of the best ways of recovery, not just for athletes but for many sports enthusiasts. But remember that the goal is not to tolerate as much as possible but to create a safe, comfortable routine that helps your recovery and health. 

If you're ready to take a plunge, polar recovery ice baths make it easy to bring cold therapy to your home. They are quick to set up, easy to use, and fit in your everyday routine. So you can spend less time preparing and get the most out of your ice bath. Get your ice bath delivered in just 24 hours and feel the difference of cold therapy.