Knowing how to reach and maintain the ideal temperature for ice baths is crucial if you want to make sure that your ice bath is as effective as possible for you to benefit from cold water immersion therapy.
This article answers the questions, “What is the ideal ice bath temperature, and how do you keep it at that temperature, and explains how to maintain an ideal temperature in various climates.” You’ll also find substitute recommendations for newcomers and people with particular sensitivities.
By now, the benefits of cold immersion are well known, yet many struggle to integrate this powerful practice into their regular routine.
You might have considered taking an ice bath or a cold shower now that the weather is warming up in many parts of the world. This ancient practice has numerous advantages, including improving fat loss, boosting metabolism, boosting immunity, and having significant positive effects on mood. Here are some things you should be aware of before plunging headfirst into the cold in order to have a pleasurable (and repeatable) experience.
People will undoubtedly discover the effectiveness of subjecting our bodies to extremely cold temperatures as they start to navigate evolutionary shortcuts in our physiology.
To maintain a relationship with cold immersion, one must become accustomed to taking cold showers. You’ll learn more about and become more adept at controlling the basic physiological reactions you’ll encounter in an ice bath if you regularly take cold showers. Additionally, this will make your ice baths more enjoyable in terms of how long you can stay in there and how your body responds to the cold. When the time comes to give your body that extra shock, a true cold plunge will be helpful.
For the majority of us, the advantages of cold immersion start as soon as the temperature makes us uncomfortable, enabling us to continue practicing it as part of our regular routine. That means you also don’t want your tub to be so cold that consistency will be difficult. The ideal temperature for me personally is between 45°F and 52°F, although ice baths and cold plunges are typically between 38°F and 45°F. You can always stay in longer!.
Consider using your bathtub at home or visiting a spa with a cold plunge before spending money on a tank, such as a cattle trough. I advise using enough water to completely submerge your body up to your ears when filling your tub. Your body will be able to regulate its temperature and adapt to the cold if you expose your neck and thyroid gland to the cold. I advise starting with 60 lbs of ice and 70 gallons of water when using a 100-gallon tub. This should reduce the temperature to around 50 degrees and enable a manageable but difficult transition into the world of cold immersion.
Prior to cold immersion, you should maximize your body’s natural nitric oxide production and activate the parasympathetic, or “rest-and-digest,” branch of the nervous system. You can do this easily using deep breathing. Start by breathing through each nostril for 1-2 minutes to help you relax. Next, try cat-cow breathing. Finally, finish with 1-3 minutes of forceful inhales and exhales through the nose. When you’re prepared to enter, do so while holding your breath to lessen shock.
The target time of a cold plunge is three minutes. This is why, in the weeks leading up to your plunge, you should gradually increase your cold shower time to five minutes. The most desirable cold-immersion benefits, like improved blood sugar regulation and fat burning, can be attained in three minutes as well. However, if you are at 50 degrees or slightly below, your body can withstand the heat for much longer than three minutes. In fact, the target would be 10 minutes at this temperature after 4-6 weeks. After that, every 20 pounds of ice added to 70 gallons of water should result in a reduction in the time by 2-3 minutes. The most crucial thing in this situation is to pay attention to your body, which means leaving as soon as or shortly after you start to shiver.
How do I get the most out of my experience?
To make the most of your experience, immerse your entire body as you enter the ice bath. The total-body dip exposes the entire body to the cold, including the thyroid and the back of the neck, which causes a more pronounced hormonal response. You can continue sending a dramatic message to the nervous system by periodically dipping your face in the water after the initial dip, ensuring that you receive the desired effects. Keep in mind to breathe through your nose the entire time, and remind yourself that after the first minute, everything becomes easier.
Keep in mind to breathe through your nose the entire time, and remind yourself that after the first minute, everything becomes easier.
Cold immersion is a practice that is genuinely enjoyable and with which you can establish a wonderful relationship. It’s important to respect and appreciate it for all of the advantages it can provide, including the immediate advantage of making you feel more alert and present because it isn’t intended to be torture. The most crucial element of the exercise is to have fun!
Joseph has over 18 years of experience as a wellness and performance coach. His lessons emphasize creating profound mental shifts in students, giving them the skills and courage to live their daily lives in a way that is in line with their goals.
FAQ
How cold is an ice bath supposed to be?
According to Gardner, an ice bath should be between 10-15° Celsius or 50-59° Fahrenheit.
Is 40 degrees too cold for ice bath?
The temperature of your ice bath should be below 60 degrees Fahrenheit, with seasoned bathers going as low as about 40 degrees. It may be best to start out slowly to give your body time to adjust to lower temperatures and gradually increase your tolerance.
Can you get hypothermia from an ice bath?
Ice baths are no different in that they carry the same risk of hypothermia as any other exposure to extremely cold temperatures.
How long do you stay in an ice bath?
Try to spend as much time as you can in the ice bath, but no more than 15 minutes. It is advised to exercise for the recommended 15 minutes without straining your body. To keep the parts of your body that are exposed warm, cover up with warm clothing.
Reference:
https://www.rungalife.com/articles/your-first-ice-bath
https://icebarrel.com/blog/optimal-temperature-for-ice-baths/
