Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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We are in the ice bath era. It's hard to go on social media without seeing someone get in or out of a tub full of ice. It doesn't look fun, but no pain, no gain. Right?
Ice baths, a widespread practice among athletes and fitness enthusiasts, are hailed as a refreshing and effective method for accelerating recovery. These icy plunges are believed to reduce muscle inflammation, ease soreness, and promote faster healing.
However, one question often arises: "How cold should an ice bath be to reap the maximum benefits?"
This article delves into the science behind ice baths, exploring the ideal temperature range for achieving the desired therapeutic effects. From the physiological responses to cold water exposure to the potential risks and benefits, we aim to shed light on this popular recovery technique, backed by scientific research and anecdotal evidence.
So, if you're curious about taking the icy plunge and seeking a new recovery method, read on to discover the tips behind creating the ideal ice bath experience.
Table of Contents:
- What Is An ice Bath?
- What Temperature Should An Ice Bath Be?
- How Long Can You Stay In An Ice Bath?
- 3 Methods For Getting The Ideal Ice Bath Temp
-
FAQs
What Is An Ice Bath?
An ice bath, also called cold water immersion, is an age-old practice where a person immerses either their entire body or part of their body in ice-cold water for a short time. This cold therapy technique has various purposes, particularly in sports, fitness, and recovery settings.
Typical applications of ice baths may include:
- Reduced Delayed Onset Muscle Soreness: Athletes and fitness enthusiasts often use cold water immersion therapy after an intense exercise session or competition to reduce inflammation and soreness.
- Injury Management: Ice baths can benefit individuals recovering from specific injuries, such as strains or sprains. Cold water immersion can help decrease inflammation and alleviate pain in the affected area.
- Performance Enhancement: Some athletes use ice baths as part of their recovery routine to enhance their performance, which we discuss in more detail in our article: Why Do Athletes Take Ice Baths? The idea is that athletes can train more frequently and at a higher intensity by reducing muscle soreness and promoting quicker recovery between training sessions.
- Psychological Benefits: Some people find ice baths (and cold showers) mentally refreshing and invigorating. The shock of cold exposure can provide a sense of increased alertness and mood improvement. Additionally, jumping in an ice bath can be a way to practice mental toughness.
One Reddit user had this to say:
"It helps in different ways. I definitely feel it helps with muscle recovery. I am always less sore when I do the ice bath. But I do it for other reasons as well. I do it for a lot of the mental health benefits. One big benefit is the profound feeling of happiness I get that lasts for hours." (source)
How Cold Should An Ice Bath Be?
The ideal ice bath temperature typically ranges from 50°F to 59°F (10°C to 15°C)1. However, it's important to note that individual preferences for cold exposure may vary, and some athletes or individuals may prefer slightly colder or warmer temperatures.
If you're new to ice baths, it's essential to start with a temperature closer to the warmer end of the range and gradually work your way down to the extreme cold as your body gets accustomed to the sensation. Starting with a cold shower is a good option too.
Listen to your body; get out of the water if you experience discomfort, dizziness, or extreme shivering.
How Long Can You Stay In An Ice Bath?
The recommended duration for taking an ice bath between 50°F to 59°F (10°C to 15°C) ranges from 5 to 15 minutes2. Some athletes and individuals may extend the time slightly, but it's essential to exercise caution and stay within 20 minutes - generally, the colder the tub, the shorter the duration.
The reason for the recommended time limit is that prolonged exposure to frigid temperatures can adversely affect your core body temperature. While ice baths can reduce muscle soreness and promote recovery, staying in the cold water for too long can lead to issues like hypothermia, when the body loses heat faster than it can produce.
Symptoms of hypothermia include shivering, confusion, and difficulty speaking, among others. Moreover, staying in an ice bath for too long can cause blood vessels to constrict excessively, which may reduce blood flow to muscles and impede the natural recovery process.
If you're new to ice baths, it's better to start with shorter durations, such as 5-10 minutes, and gradually work your way up. The first time you get in a cold plunge, it will likely be a shocking experience.
Here is how one person recalled their first experience:
"I used 40 pounds of ice in a standard size bath tub. Not sure what the temperature was, but if you are anything like me that first time will be incredibly shocking and very difficult to handle for more than about a minute. After 3 or 4 times I was able to stay in for about 5 minutes, and once you get that far, it's pretty easy to keep going." (source)
You can learn even more about ice bath timing in our article: How Long Should You Stay In An Ice Bath?
3 Methods For Getting The Ideal Ice Bath Temp
Achieving the desired temperature can significantly impact the effectiveness of this post-workout recovery practice. You can use several methods to create an ice bath, each with pros and cons.
Let's explore the different ways to get the perfect chill for your ice bath.
1) Traditional Method:
Traditionally, an ice bath was just some ice cubes, an ice barrel or bath tub, and cold water. As the most straightforward approach, it involves filling a bathtub or a large container with cold water and adding ice cubes.
This method allows you to control the amount of ice you use, making it easier to fine-tune the water temperature. However, it might take some trial and error to find the right balance of ice-to-water ratio to achieve the desired coldness.
2) Automated Ice Bath Systems:
For those seeking convenience and precise temperature control, specialized ice baths are available.
These units are designed for cold water immersion, maintain a specific temperature range, and circulate the water to ensure even cooling. Some of these systems offer adjustable settings, allowing you to tailor the temperature to your preference.
My favorite ice bath is the PLUNGE. Unlike many other ice baths on the market, which need you to purchase or create ice, place it in the tub, then wait for the water to cool before entering, the PLUNGE ice bath is always ready to use
The cooling units, filtration system, and cleaning capabilities make this one of the best ice baths available. All you have to do is fill it up, turn it on, and adjust the temperature to your liking. The Cold Plunge tub goes as low as 39 degrees Fahrenheit for advanced cold water therapy users.
Our revolutionary Cold Plunge uses powerful cooling, filtration, and sanitation to give you cold, clean water whenever you want it, making it far superior to an ice bath or chest freezer...
For more great ice bath choices, including a budget-friendly one and a foldable option, check out our round-up of the 5 Best Ice Bath Tubs!
3) Cold Water and Freezing Temperatures:
If you're in a frigid climate or have access to natural bodies of very cold water (like a lake or river), you can opt for a natural cold water immersion experience.
However, be careful, as freezing water temperatures can be dangerous and potentially lead to hypothermia if not approached with care.
FAQs
Here are some answers to a few common ice bath questions.
How cold is too cold for an ice bath?
Ice baths are typically between 50°F to 59°F, and going below this range may pose risks of hypothermia and other adverse effects. If you go below 50°F, only stay in for a few minutes.
How often should you do an ice bath?
Generally, people use ice baths 2-3 times per week.
Is it better to take a cold or hot bath?
It depends on the purpose. Cold baths can reduce muscle soreness and inflammation, while hot baths can help with relaxation and ease muscle tension.
How much do ice baths cost?
The cost of ice baths can vary widely, from inexpensive DIY methods using ice packs to more expensive professional setups, which may range from a few hundred to several thousand dollars.
Are ice baths good for you?
Yes, there are many ice bath benefits, and ice baths can be beneficial for athletes and individuals. Ice bath benefits include promoting muscle recovery, reducing soreness, and improving overall performance when used correctly and in moderation.
Creating Your Ideal Ice Bath Temp
Ice baths can be a welcome addition to your recovery routine, providing numerous benefits to keep you healthy and feeling great. The key is to keep the water temperature between 50°F to 59°F to ensure safety and effectiveness. Aim to spend 5 to 15 minutes in the tub.
Investing in a cold tub is highly recommended for those planning to incorporate ice baths regularly. A dedicated cold immersion tub lets you control the temperature precisely, ensuring a consistent and safe experience every time.
While various options are available, consider investing in a quality cold tub to maximize your cold-water immersion sessions.
Ready to begin benefiting from ice baths? Start by finding the best one for you! Whether you're looking for an option with tons of features or a no-frills one that won't break the bank, we've got you covered with these 5 Best Ice Bath Tubs!
The Rubbermaid Commercial Stock Tank, 150 gallon, has a sleek appearance and smooth black color. This 150 gallon stock tank features an easy-to-use drain and seamless structural foam construction that resists weathering and cracking for long use...
References:
- Lateef, F. (2010). Post-exercise ice water immersion: Is it a form of active recovery? Journal of Emergencies, Trauma and Shock. https://doi.org/10.4103/0974-2700.66570
- Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports medicine (Auckland, N.Z. https://doi.org/10.1007/s40279-013-0063-8
Kyle Hunt
Author