It clears my mind. I feel more energized after an ice bath. Getting dressed and forcing myself into the pool is usually the hardest part, and stepping out of the water with wet skin exposed to the cold air is still brutal. But on the days I try, my mood improves. It definitely helps when I have too many cocktails the night before. hangover.
I feel like it reduces puffiness. After the ice bath my body was tingling and I felt less bloated, like the inflammation had gone down. It was great when I woke up feeling a little groggy.
I make better choices. While I didn’t lose weight from ice baths and didn’t notice any improvement in my sleep, I did become more aware of my overall health and well-being and made healthier choices.
How to get started
While social media likes to push the positive, cold water therapy, ice baths, scuba diving and open water swimming should be done with caution. American Heart Association has warned that shocking the body with cold water can do more harm than good, while British Heart Foundation People with heart conditions are advised to consult their doctor before taking an ice bath. Be sure to consult your doctor before starting any cold water therapy, especially if you have a heart condition. Children under 18 should also avoid ice baths.
Once you’re deemed fit enough, trying cold water therapy at home can be cheap and easy, especially if you already have a bathtub. Just fill your existing tub with water, add ice, and you’re good to go. Why bother with an expensive plunge pool? It’s a matter of convenience, since a dedicated ice bath is ready when you need it. If I had to think about running a cold bath before a workout, I never would. Removing barriers is essential, especially if you’re doing something uncomfortable.
While you can get a portable ice bath for under $100, you tend to get what you pay for. I’ve seen people use large plastic buckets, which work well to a point, but they don’t drain well, aren’t particularly stable, and don’t add much to your garden design. Cheap inflatable options can be stored away, which is a plus, but they can also be prone to punctures and are difficult to keep clean.
Cold-plunge pools, like the ones tested here, come in a variety of shapes and sizes and are made from materials designed to be comfortable against the skin. Some have water inlets and outlets for easy filling and draining, and have covers to keep the water cleaner and free of insects and wildlife when not in use.
If you really want cold water, there are high-end designs with electric chillers (and heaters), along with filtration systems to keep the water usable longer. Water shoot, Jump downAnd Edge Theory Laboratory All of the designs sell for around $5,000, while Brass Monkey Cocktail There is a model that can even make ice itself.
Frequently Asked Questions About Cold Water Pools
How cold should I make the ice?
There’s no one size fits all, as some people are naturally more tolerant of the cold than others. “Social media is full of people using chainsaws to hack at frozen lakes, and it’s important to keep your ego out of the way and make sure you’re using it safely and effectively,” says Laura Fullerton, CEO of Monk. “The more proactive you are about exposing yourself to the cold, the more confident and comfortable you’ll be in colder temperatures. However, there’s no need to force yourself to get cold as quickly as possible—studies show that you can still get a lot of benefit from temperatures around 15 degrees Celsius (59 degrees Fahrenheit) higher. People usually go 1–3 degrees Celsius (33.8–37.4 degrees Fahrenheit), but I personally prefer to go down to around 6 degrees Celsius (42.8 degrees Fahrenheit).”
Why use cold water?
There are a few reasons why ending with cold water instead of hot water is beneficial. “First, cold water has anti-inflammatory benefits because it constricts blood vessels, reduces blood flow, and minimizes inflammation and swelling,” says Lucie Cowan, master trainer at Third space “Cold can also slow nerve conduction, reducing pain and discomfort. This analgesic effect can be especially beneficial after strenuous activity. Finishing with cold also helps reduce muscle temperature, which can prevent muscle tissue breakdown and speed recovery.”
When is the best time to take an ice bath?
You can maximise the benefits of an ice bath by keeping your soaks to a set time. ‘Try an ice bath for post-workout recovery or high-intensity exercise within 30 minutes to two hours of your workout,’ says Lucie Cowan. ‘During this time, muscles are most inflamed, and an ice bath can help reduce muscle soreness, swelling and inflammation. The cold water constricts blood vessels, removes waste products such as lactic acid and reduces tissue breakdown. You can also use a cold bath to soothe acute injuries, such as sprains or strains, to control pain and reduce swelling, but it’s important to follow medical advice to treat your specific injury.’
How should I breathe during an ice bath?
“We often see ice baths as involving rapid, forceful breathing in the upper chest, but this adds stress to the nervous system,” says Jamie Clements. Breathing space“It increases your heart rate and risks pushing you into overdrive, which can lead to hyperventilation. Ice baths usually cause an increase in heart rate beforehand, so why add fuel to the fire?”
When entering the pool, it’s important to go slow and steady. Jamie suggests trying this technique: Before you enter the ice water: breathe slowly through your nose for two to five minutes, focusing on lengthening your exhalation. When you enter: Take a deep breath in through your nose and exhale slowly through your mouth as you enter. While you’re diving: Take a slow breath in through your nose and exhale through your mouth. If you can get comfortable and calm with that breath, take slow breaths through your nose.
What should I do immediately after an ice bath?
“It’s great to let your body warm up naturally, with some gentle movement or a warm drink,” says Fullerton. “I would avoid using a hot shower or sauna to warm up—your metabolism will kick in and do the hard work of warming your body naturally. Let your body warm up on its own, and if you use an ice bath with a sauna for contrast therapy, always finish with a cold shower to get the most benefit.”
When should you avoid ice baths?
If you have an underlying medical condition, you should always consult your doctor before considering an ice bath. “Avoid ice baths if your immune system is compromised,” says Lucie Cowan. “When you have a cold or flu, your immune system is already working hard to fight off the pathogens, and putting your body under the stress of immersing yourself in cold water can weaken your immune response, making it harder for your body to recover from an illness.
‘Women may also want to avoid ice baths during their period, as cold temperatures can make discomfort worse. Ice baths cause vasoconstriction, which could theoretically affect blood flow. While there is no strong evidence that ice baths significantly affect menstrual blood flow, the potential for increased cramping and discomfort may make them less desirable during menstruation. Exposure to cold water can also cause temporary muscle stiffness, so ice baths are not ideal just before a performance or strenuous physical activity.’
