How to Take an Ice Bath

The idea of stepping into an ice-cold bath may not sound like much, but ice bath therapy can help you achieve your goals. You can take an ice bath to ease post-exercise soreness or reduce inflammation (although muscle gain may be reduced). ^{[1] X Research Source} In addition, this therapy can help you increase your energy to be more productive or fight depression and anxiety. ^{[2] X Research Source} An ice bath is generally safe, but it’s important that you don’t stay in the water for more than 5-10 minutes.

Table of Contents

Soak in ice water after a workout

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Fill half of the tub with cold water. You don’t have to fill the tub with water, as the water will rise as you add more ice and sit in the tub. Turn on the cold water faucet and wait for the water to be half full, then turn off the faucet. ^{[3] X Research Sources}

Use cold water, as warm water will cause the ice to melt very quickly.
If you find the water level too low, you can get more cold water at any time.
If your home doesn’t have a bathtub, you can use a children’s inflatable pool or a large plastic basin. Use a garden hose to fill the tank with water.

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Fill the water with 3 ice bags (2.5 kg bags) to cool to 13-16 degrees Celsius. You can use ice bought at the supermarket or taken from the freezer, whichever is more convenient. ^{[4] X Research Source} Pour ice into the tub little by little to lower the water temperature and stop when the water reaches 13-16 degrees Celsius ^{. [5] X Research Source}

If you don’t have a thermometer, you can estimate the temperature by dipping your elbow under the water. If you feel a little uncomfortable but not to the extent of frostbite, it is fine.
Initially, you should take a slightly warmer bath to avoid cold shock. Only add enough ice to lower the water temperature to about 16-21 degrees Celsius to get used to the ice bath, then gradually reduce a few more degrees until the water has a temperature of about 13 degrees Celsius.

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Soak in an ice bath for 30 minutes after your workout. Ice bath therapy is only helpful if you soak it right after your workout. You should be prepared to take an ice bath right after your cardio or strength training session, or after a game. ^{[6] X Research Sources}

Don’t take an ice bath before a workout or competition as it will stiffen your muscles and possibly reduce your performance.
The benefit of an ice bath is that it flushes out waste products that the body produces during exercise, such as lactic acid. This will help the body heal faster and reduce swelling in the muscles. Moreover, your body will be less tired because lactic acid can cause exhaustion. ^{[7] X Research Sources}

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Take a shower before soaking in an ice bath to prevent skin diseases. During exercise, the body sweats to cool itself. Besides, you also often have to come into contact with equipment, training floors or surfaces that can harbor bacteria and are full of dirt. Although rare, dirt and bacteria on your skin can cause skin disease if you soak in a contaminated ice bath. You should take a quick shower with warm soapy water before entering the bath. ^{[8] X Research Sources}

If you share an ice bath with other athletes, you will need to shower first. If you don’t wash thoroughly first, you can increase the risk of infecting everyone in the same ice bath.

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Wear short pants and light boots to protect sensitive parts. Cold water can damage sensitive areas, so you should consider wearing protective clothing for certain parts of your body. Swimsuits, shorts, or panties can help keep your genitals warm. Foot warmers or lightweight shoes with heat-retaining materials will help keep your feet from freezing cold. ^{[9] X Research Source}

You can buy lightweight boots at sporting goods stores or online. If you don’t have light boots, you can try wearing socks.
If you only plan to soak your lower body, you can wear a shirt while sitting in the bath to keep your upper body warm.

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Slowly immerse the lower body in the ice water. If you immerse yourself in ice too suddenly, you may go into shock and your heart beat too fast. You should give your body time to adapt to the cold by slowly submerging yourself in the water. When you step into the tub, take slow, deep breaths to stay calm. Start with your feet, then relax your lower body and sit in the water. ^{[10] X Research Source}

You can also sit on the edge of the tub and just soak your feet in the water if you find the coldness in the water too uncomfortable. You just slowly get used to cold water.

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Dip the upper body in the water when ready, if you like. When you seem to have adapted to the cold, you can lower yourself down to cover your arms, shoulders, and chest. Only submerge yourself in water when you feel comfortable. If you start to feel too cold or your body starts to shiver, get out of the water immediately. ^{[11] X Research Source}

Always listen to your feelings, only do what you feel comfortable with, and don’t try to force yourself. Cold water can cause your body to go into shock, so you should take it slow.
If you just want to soothe your hip and leg muscles, you probably don’t need to soak your upper body. You just do what you see fit.

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Soak for about 5-10 minutes to help the body recover. Immerse yourself in the water and take deep breaths to relax. Counting each breath also helps, as it will help you forget about the cold. Set the timer for 5-10 minutes and try to soak in the water until the timer goes off.

You can get out of the bath sooner if you can’t stand the cold. Do not force yourself to exceed the limit.
Place towels on the floor outside the tub to prevent slipping when you step out.

Another alternative: Once you get used to the ice bath, you can increase the soaking time to 20 minutes. Never soak in ice water for longer than 20 minutes, as this can damage the skin or cause health problems.

Take an ice bath to boost your energy levels or improve your spirits

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Consult your doctor before using cryotherapy for self-treatment. You can boost your energy levels or improve your mood by taking an ice bath. However, not everyone is suitable for this therapy, especially if you have an underlying medical condition. Talk to your doctor about why you want to try cryotherapy and ask if it’s right for you. ^{[12] X Research Source}

For example, if you have heart disease, you may be in danger of taking an ice bath. Your doctor will help you determine if you are at risk.
An ice bath can be a positive trigger for adrenaline in the body. Adrenaline will provide energy for the body, help you stay awake and work more productive. In addition, cold water also constricts blood vessels in the extremities to retain heat, forcing blood to rush to the central muscles and brain. The blood flow to the brain will increase the oxygen and nutrient supply to the brain, thereby helping you improve your mental health. ^{[13] X Research Source}

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Fill the tub half full with cold water. Don’t fill the tub with water, as the stones and your body weight will cause the water level in the tub to rise. Turn on the cold water faucet and wait for the water to fill half the tub, then turn off the faucet. ^{[14] X Trusted Source PubMed Central Go to Source}

Use cold water, because warm water will make the ice melt faster.

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Put ice in the bathtub to lower the water temperature to 20 degrees Celsius. You can buy ice at the store or use ice in the freezer, as long as it’s convenient. Drop a few handfuls of ice cubes into the tub and measure the water temperature with a thermometer. Continue adding ice little by little until the water is about 20 degrees Celsius ^{. [15] X Research Source}

If you want, you can lower the water temperature to make it colder. However, do not let the water get colder than 13 degrees Celsius to avoid damage to the skin and health. ^{[16] X Research Source}

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Relax in the bath for about 5 minutes by breathing deeply and slowly. Sit with your back against the edge of the tub and try to enjoy yourself. Slowly inhale and exhale, drawing the air deep into the lungs. You can also count your breaths to calm tension in your body. Timer for 5 minutes and try to soak in the tub until the time is up. ^{[17] X Research Source}

You can get out of the bath sooner if you feel too uncomfortable or your heart beats too fast. Don’t force your body to work too hard.

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Take a 1-3 minute cold shower if you want the easier option. You can still get the benefits you want without soaking in the tub. Instead, stand under a cold shower for at least 1 minute. If you can stand the cold, you can stand like that for 3 minutes. ^{[18] X Trusted Source PubMed Central Go to Source}

For a daily boost of energy, rinse with cold water after showering each morning.

Tip: If necessary, you can gradually acclimate your body to cold water. Start with warm water and slowly lower the temperature over 5 minutes. Finish with 1-3 minutes of standing under a cold shower. ^{[19] X Trusted Source PubMed Central Go to Source}

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Use cold therapy 1-2 times per day to improve mood. Take a bath or shower early in the morning to boost your mood for the day. If you want, you can shower again at the end of the day. Continue doing this therapy if you feel it gives you more energy or deals with anxiety or depression. ^{[20] X Research Source}

Cryotherapy is not a substitute for psychotherapy or medication for depression or anxiety. Do not stop taking medication prescribed by your doctor on your own, unless approved by your doctor.

Tip: Cryotherapy is most effective when done regularly. Take a cold shower every day and see if it gives you the results you want. ^{[21] X Trusted Source PubMed Central Go to Source}

Warm up your body after an ice bath

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Wrap a towel to dry when you’re done showering. Get out of the tub and immediately wrap a towel around yourself. Blot the cold water off the skin. ^{[22] X Research Source}

If possible, use a fresh towel from the dryer to warm it up.

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Wear warm clothes or blankets to warm up. Once you’re dry, wear thick clothes to raise your body temperature. Wear sweatshirts or something similar, such as a bathrobe. You can also wrap a blanket around your body to keep warm. ^{[23] X Research Sources}

If you are still shivering, put on extra clothes to help your body warm up faster.

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Increase body temperature with hot drinks. Coffee, tea, or hot gravy will warm you up faster. Make a cup of tea or coffee, or heat up the casserole and take small sips so you don’t shock your body. ^{[24] X Research Source}

If you need more energy, you can have a drink with caffeine.
If you’re trying to relax, drink decaffeinated coffee, herbal tea, or gravy.

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Wait 2 hours and then take a warm shower, if possible. Whatever your goal, cold therapy can be less effective if you take a warm bath too soon after an ice bath. Wait 2 hours after taking an ice bath before taking a warm bath, unless you find warming up again too difficult. ^{[25] X Research Sources}

Take a warm bath or shower if you still shiver and feel cold after wearing thick clothes and drinking hot water. Warm water will help you warm up faster.

Advice

Ice bath therapy is often applied after heavy exercise or sports competition, as it flushes lactic acid from the muscles, helping to reduce soreness. This therapy is for heavy training days or a big event, such as a marathon. ^{[26] X Research Sources}
Some gyms, spas, and fitness facilities offer ice baths. It is similar to a hot bath, except that they use cold water. ^{[27] X Research Source}

Warning

Do not soak in a bath colder than 13 degrees Celsius. Extremely cold temperatures can lead to hypothermia and muscle damage. ^{[28] X Research Sources}
Do not soak in ice water for longer than 20 minutes to avoid muscle damage. Get out of the tub if you start to feel too cold, uncomfortable, or in pain. ^{[29] X Research Sources}
Ice bath therapy does not help you build muscle or improve fitness, in many cases even reduces the ability to gain muscle. You should only take an ice bath when you need to relieve pain. ^{[30] X Research Source}

Steps

Soak in ice water after a workout

Take an ice bath to boost your energy levels or improve your spirits

Warm up your body after an ice bath

Advice

Warning

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