Ice Baths don’t require rocket science. For those living in colder regions, taking a dip in a lake might suffice, and if you're considering setting up your own ice bath at home, here's how to maximize its health benefits. Get insights into commonly asked questions about ice baths, backed by scientific sources, guiding you toward optimal use of your new ice bath pod.
How cold should the water be?
Based on scientific research, the optimal water temperature of the ice bath for recovery purposes is 10 to 15 degrees Celsius. (=50 to 60 degrees Fahrenheit). 1
How long should I stay in the ice tub?
First of all, this depends on several factors - your body and also the temperature of the water. Scientists extensively debate this topic, yet according to research, the optimal formula is around 11 minutes weekly in total. This could entail three to four dips, each lasting roughly three minutes. 2
Should I get out of the ice bath when I shiver?
There is no “normal reaction" to ice baths, meaning that some people shiver others do not. Also, youmight shiver some days and others you don't. In general, shivering can be healthy - For one it stimulates the vagal tone while helping to release stress. Additionally, when you shiver, your muscles release a substance called succinate. This release of succinate helps to activate brown fat in your body, which generates heat to keep you warm. 3
Can I get Hypothermia in an ice bath?
Theoretically yes. However, for hypothermia to occur it generally takes about 30 minutes, which is way longer than you would stay. Everybody is different, so the most important thing is to listen to your body.
What is Hypothermia?
Hypothermia is the result of heat loss from the body’s core. It happens when your body temperature drops below 35°C. This affects your brain, heart and other internal organs.
What are the signs for Hypothermia?
In the water your body loses temperature a lot faster than through the air. As soon as you immerse yourself into the water, your body begins to cool. The full effects of hypothermia can take around 30 minutes to develop. Some recognizable signs of hypothermia include:
- intense shivering in the early stages as the body tries to maintain its core temperature
- slurred speech and confusion
- slowing pulse as blood flow to the hands, feet and skin slows down
- dilated pupils
- no shivering in the later stages.
Women: Should I go into the ice bath when I am on my period?
While both men and women can benefit from Cold Exposure, women should consider their menstrual cycle. During the luteal phase (=the second half of the menstrual cycle), higher core body temperatures may increase sensitivity to cold, potentially reducing the benefits. Conversely, in the first half of the menstrual cycle, women might experience increased benefits due to higher cold-induced thermogenesis. Pregnant women or those with severe menstrual cramps aggravated by cold should avoid cold exposure, while starting with a brief cold rinse after a regular shower is recommended for beginners.4
1) Stephens J, et al. Cold Water Immersion for Athletic Recovery: One Size Does Not Fit All.
2,3) Huberman AL. The Science and Use of Cold Exposure for Health and Performance.