Ice baths have grown in immense popularity over the past few years. With the assistance of social media, what was once reserved for the elite has found common use amongst on a regular basis gym goers. Should you spend just just a few minutes on any social media video site, you will see an limitless stream of lifters taking the cold plunge.
Should you’ve joined the ranks of fitness lovers in every single place and are able to take the icy dip, at all times be mindful that you just’re placing your body in an extreme environment. You might be submerged in near-freezing water, and it’s as much as you to understand how long you possibly can stay in an ice bath without seeing opposed effects.
So, just how long is that? That is what this text will answer. Read on to learn how long it’s essential to brave the cold to see the perfect (and safest) results.
Table of Contents:
- What Is An Ice Bath?
- 3 Advantages Of Ice Baths
- How Long Should You Stay In An Ice Bath?
- What To Do After An Ice Bath
- Suggestions On How To Take An Ice Bath
- How To Make An Ice Bath At Home
- The Best Ice Bath Tubs For Your Home
- FAQs
What Is An Ice Bath?
An ice bath is similar to it sounds. It’s a combination of cold water and ice, with the ratio various depending on the skin ambient temperature and the specified water temperature. It normally takes around a 1:3 ice-to-water ratio to lower the water temperature to 50-60 degrees Fahrenheit or 11-15 degrees Celsius.
Once your bath is ready, you will get into the icy water and sit down until you are neck-deep. Sit back (pun intended) for about 10-Quarter-hour and get out. Ice baths are frequently done after an intense workout to assist speed up recovery, as that is considered one of their many supposed advantages (we’ll check this out later).
To learn more about ice baths, remember to take a look at our Ultimate Ice Bath Guide.
3 Advantages Of Ice Baths
Above, we answered what an ice bath is. Now we’ll answer why people do it and explain the advantages of ice baths. Why would someone decide to put themselves in a highly uncomfortable situation for an prolonged period?
Well, there are just a few good reasons to try cold water therapy.
1) May Help Burn Fat:
Ice-cold water immersion just might give you the option to make it easier to shed some unwanted kilos. Placing your body on this freezing water causes it to react to take care of homeostasis. A few of these reactions can increase caloric burn, corresponding to:
- Shivering
- Increased heart rate
- Increased respiration
Further, studies show that frigid water can increase the burning of “brown fat.” Brown fat will break down each stored glucose and fat to create heat. As cold water immersion prompts brown fat, the cumulative effect can lead to added weight loss¹.
Does losing unwanted kilos by chilling in a bath sound interesting? To get the complete story, take a look at our article: Do Cold Showers Burn Fat?
2) Reduces Muscle Soreness & Improves Recovery:
Post-workout ice baths have turn into a standard occurrence in gyms internationally. Should you’re within the gym and taking ice baths, it’s almost definitely as a consequence of the research that shows that ice baths may also help improve recovery AND reduce soreness.
A meta-analysis from 2012 examined 17 separate studies that studied the connection between cold water immersion post-workout muscle soreness or DOMS². They found that the high temperature was, in reality, capable of improve muscle soreness.
As well as, cold water therapy may help reduce inflammation, which further aids in muscle workout recovery. It’s believed that the cold temperature constricts blood vessels to slow blood flow, decreasing swelling, and thus decreasing muscle soreness. Other studies have shown this may have a direct effect on recovery³.
Should you’re an athlete or simply wish to learn more in regards to the science behind recovery, read our article: Why Do Athletes Take Ice Baths?
3) Boosts Immune System:
One in all the non-performance reasons people use cold water exposure is to enhance the immune system.
Some studies suggest that chronic cold exposure triggers a set of physiological reactions that positively affect the immune system. These reactions cause a rise in white blood cells in addition to the reduction of inflammation⁴.
These results only come from the chronic, consistent use of ice baths, with 4-6 weeks suggested because the minimum time needed.
How Long Should You Stay In An Ice Bath?
Whenever you determine to start out taking ice baths, a crucial thing to know is just how long to remain in ice baths. Consider that ice baths work by bringing down your body temperature through the technique of an extreme environment. Attributable to the icy temperature, the time you spend contained in the ice bath will largely be determined by how long you possibly can handle it.
Whenever you first begin taking ice baths, you would possibly give you the option to remain for less than just a few minutes, if that. If that is where you might be, that is tremendous! Use this time to learn things like proper respiratory to assist control your body’s response. As you progress, you possibly can aim so as to add 15-30 seconds for every session.
Eventually, you’ll reach the upper limits of time spent in an ice bath⁵. Using extremely cold temperatures of 50-59 degrees Fahrenheit (11-15 degrees Celsius), goal submerging yourself for 10-Quarter-hour.
We want to keep in mind that submersion in water much lower than our core body temperature of 98.6 degrees Fahrenheit (37 degrees Celsius) will eventually lower it to hypothermia levels. Nonetheless, the ailing effects of hypothermia can come on regularly and include confusion. In other words, it could be a chronic time until you realize you are in trouble.
Because of this when doing cold water immersion therapy it’s best to at all times bring a stopwatch or timer with you whenever you begin your ice bath. Set it for 11 minutes and chill out. When the timer goes off, you possibly can then assess if you would like to get out or if you would like to add one other jiffy.
What To Do After An Ice Bath
When you’re done together with your ice bath, you’ve two options.
First, simply dry off with a warm blanket and dress warmly. You’ll be able to chill out and have something warm to drink, corresponding to hot tea or coffee.
The second option is to practice contrast therapy. Contrast therapy is whenever you alternate heat therapy with cold therapy to exaggerate the consequences of each. Some studies suggest this will be superior to taking an ice bath alone.
Suggestions On How To Take An Ice Bath
Getting in an ice-cold bath needs to be pretty straightforward. That said, listed below are some ice bath tricks to profit from your cold water therapy.
- Practice deep respiratory: As you sit within the water, concentrate on every breath. Deep inhale through your mouth, followed by a deep exhale through your mouth.
- Don’t jump in: Whenever you first submerge yourself in ice water, you’ll breathe in quickly and deeply as a natural response. Should you jump in and your mouth is near water, you possibly can potentially suck in a great amount.
- Stay in for the prescribed amount or less: DO NOT stay in longer. As mentioned, slipping into an ice bath places your body in an extreme environment. While the body can withstand this for a short while, too long can get dangerous.
- Wait for the water to succeed in its final temperature: Sometimes people will wish to get in and “start early.” Nonetheless, this will extend the time needed to succeed in the coldest temperature, shortening your stay at the bottom temperature.
How To Make An Ice Bath At Home
While you possibly can go to varied therapeutic and recovery establishments, nothing is healthier than having the ability to take an ice bath at home. Cold water therapy at home brings a bunch of advantages and conveniences.
First, everyone can start with a chilly shower at home. It is easy to make them a part of on a regular basis life with minimal investment.
But to properly ice bath at home, you will first need a spot to do it. You will have three options:
- An already existing tub
- Clean trash can
- A dedicated ice bath (See below for our favourite home ice baths!)
Once you understand where you will take your ice bath, it is time to arrange it. To do that, simply fill your tub until it’s roughly half full. The precise amount will vary depending on how big you might be and the way much volume your container has.
As you fill your bath with water, attempt to make the water as cold as you possibly can. Using lower than the coldest possible water will take longer to chill down. Because the water fills the bathtub, add ice. If desired, add Epsom salt (or any salt) to the bathtub. Not only will this make the water colder, but it might also add an additional therapeutic and cleansing effect.
Once the water reaches the specified level, slowly slide into the water. Don’t drop in suddenly, as you could possibly slip and get injured. You furthermore may run the chance of inhaling water. Lower yourself to neck level and chill out. Should you need time to regulate to the temperature, you possibly can stop at chest level, which might be less “shocking” and offer you time to regulate.
We recommend placing your stopwatch and a towel close by before you get in. You need to use the towel as a pillow, but it might also dry your hands as you get out to forestall slipping.
We love the thought of taking ice baths at home. It could be cheaper in the long term and more convenient, plus lots of the physiological advantages, corresponding to an improved immune system, require the chronic use of ice baths. Having one at home puts you in a greater position to take frequent ice baths 2-4 times per week.
The Best Ice Bath Tubs For Your Home
There are a lot of great ice baths on the market, but I personally love the unit from PLUNGE.
Appearing on Shark Tank, PLUNGE is one of the unique ice baths available on the market. Moderately than consistently filling it with ice, PLUNGE uses powerful cooling units, a filtration system, and a self-cleaning ability which means it is usually clean and able to go.
For advanced users, it might bring the water temperature all the best way all the way down to 39 degrees Fahrenheit.
Or, if you happen to’re searching for a more budget-friendly option, I’d suggest Tubble, a conveyable ice bath that’s reasonably priced and simple to establish.
Should you’re excited by learning much more about these ice baths and just a few other great options, take a look at our article on the 5 Best Ice Bath Tubs!
FAQs
We hope we’ve answered your query within the article above. Nonetheless, we all know there are a number of questions, so below are some more answers.
Are ice baths dangerous?
No. So long as you stay inside the closing date, ice baths haven’t any inherent risk. Note that you’re going to still should be cautious with slips and falls.
Is a 20-minute ice bath too long?
The really useful closing date for ice baths is 10-Quarter-hour. While some people may give you the option to go 20 minutes, that is for advanced and experienced users only. Most individuals should stick with under Quarter-hour.
Are cold showers pretty much as good as ice baths?
Regular cold showers won’t be nearly as cold as an ice bath as they will not fully cover your body. While they will not bring your body temperature down enough, they will still be useful and act as a progression to full ice baths.
How often do you have to ice bath?
The really useful frequency is 2-4 times per week, but some people take them day by day.
Do ice baths speed up healing?
Ice baths will decrease inflammation and reduce swelling. These can decrease recovery time.
Do ice baths burn calories?
Ice baths may give you the option to extend caloric burn and weight reduction.
How Long To Stay In An Ice Bath: Final Takeaway
Our health and fitness could be significantly affected by the buildup of little habits. Taking ice baths is considered one of these smaller habits that could make an enormous difference.
Frequent ice baths can provide several advantages, they’re relatively easy to do, and so they’re fairly cost-efficient. Within the grand scheme of things, if you happen to can adopt a habit that requires a small commitment of 10-Quarter-hour just a few times per week while improving your overall health in doing so, why would not you prioritize it?
Ready to select your ice bath so you possibly can start? Try the 5 Best Ice Bath Tubs!
References:
- Wein, Harrison. “How Brown Fat Improves Metabolism.” National Institutes of Health (NIH), 9 Sept. 2019, www.nih.gov/news-events/nih-research-matters/how-brown-fat-improves-metabolism.
- Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Cold-water immersion (cryotherapy) for stopping and treating muscle soreness after exercise. The Cochrane database of systematic reviews. CD008262. https://doi.org/10.1002/14651858.CD008262.pub2
- Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for hundreds of years: a transient history of cryotherapies to enhance health, injury and post-exercise recovery. European journal of applied physiology. https://doi.org/10.1007/s00421-022-04915-5
- Jungmann, M., Vencatachellum, S., Van Ryckeghem, D., & Vögele, C. (2018). Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR formative research. https://doi.org/10.2196/10257
- Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C., Lemes, Í. R., Vanderlei, F. M., Netto Junior, J., & Pastre, C. M. (2016). Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Evaluation. Sports medicine (Auckland, N.Z.). https://doi.org/10.1007/s40279-015-0431-7
