Ice baths, or cold water immersion therapy, offer several benefits for recovery and wellness.
They reduce inflammation and muscle soreness post-exercise, aiding in healing and reducing injury risks.
The shock of cold water releases endorphins, enhancing mental resilience. Regular use improves circulation, boosts immunity, and aids in weight loss by activating brown fat.
Despite initial discomfort, ice baths are popular for optimising performance.
What is cold therapy?
Cold water therapy is a body immersion process that allows you to spend time in cold water and enhance wellness and recovery.
Are ice baths good for you?
Ice baths are a great addition to your routine to promote a healthy lifestyle when done safely. It supports calmness and relaxation, but at the same time promotes enhanced energy levels. The exposure to cold water may soothe your sore muscles and lift your mood.
What’s the ideal temperature for an ice bath?
Cold water immersion therapies usually set the temperature between 10 to 15 degrees. For a first timer we suggest keeping it a couple of degrees warmer.
How long should you stay in an ice bath for?
It might be a challenge to stay in the ice bath for longer than a minute when you start off, that’s why we suggest starting with 30 second intervals, but even just two minutes immersed will be really effective for your wellbeing. You should not exceed 10 minutes once you’ve built up your tolerance.
Is it OK to take an ice bath every day?
If you enjoy taking the plunge it’s certainly fine to hop in every day for a few minutes. Research is still emerging though if it is necessary to plunge every single day in order to reap the health benefits. We suggest two to three ice baths a week at a minimum for long term results.
Can I take a shower after an ice bath?
It is recommended to wait two hours before taking a warm shower or bath so you won’t reduce the effects of the cold therapy.
Does it take long to get the ice bath running?
Installing the chiller will not take long, but for the water to reach its desired temperature, it might take several hours depending on your location/power source. Covering the pool will reduce this period.
What kind of power does the ice bath require?
Before installing the chiller, check that your local power supply meets the requirements needed – a 15amp wall socket and a 20amp circuit breaker installed in the meter box.
Can they be set up anywhere?
The ice bath can be set up in any location provided there’s fresh air, electrical access and pool filter piping. Do not place the ice bath in an enclosed area with limited air volume where discharged air will be re-circulated. The ice bath should also not be set up in a location where the air inlet could be blocked. These locations deny the ice bath a continuous fresh air supply, which reduces its efficiency and may prevent adequate heat yield.
How do I prepare myself for an ice bath?
You should take it slowly so that you can gradually get accustomed to your ice bath and practice easing into the cold by controlling your breath. You know your body best, so always do what feels right for you.
Can I sauna and ice bath together?
Absolutely. It’s called Contrast Therapy and we recommend doing the sauna session first for about 20 minutes before taking a cold plunge for about three to five minutes.
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