How to have an ice bath

How to have an ice bath - main image

Using cold therapy from an ice bath to improve blood flow and body temperature regulation

Cold water, ice baths, cold plunge – we usually don’t associate these words with positive change. However, if you want to freeze your fitness hurdles (sorry) and grow to evolve, then you may want to take a dip after all.

Okay, so before you strip down and resist that warm shower, you probably need some convincing first. And I don’t blame you. Thankfully, this article exists to serve that very purpose. In short, the benefits range from increased mobility and better sleep to easing sore muscles and improving focus. So, let’s discover exactly how ice bathing in a cold bath could enhance your fitness game in just a few minutes.

Make sure to keep your toes warm, feet grounded and brain-focused as we run through this chilling list of surprising ice bath benefits.

An ice bath is a cold water immersion treatment that can help reduce inflammation, muscle soreness, and fatigue after physical activity. It is a popular recovery method among athletes and fitness enthusiasts, and if done correctly, can provide numerous health benefits. However, it is important to take certain precautions and follow proper guidelines to ensure a safe and effective ice bath experience.

Here are some tips on how to have an ice bath:

  1. Start with a warm shower or bath: Before jumping into an ice bath, it is recommended to warm up your body by taking a warm shower or bath. This will help your body gradually adjust to the cold temperature and prevent shock to your system.
  2. Fill the tub with cold water and ice: Fill a tub or large container with cold water and add a large amount of ice to it. The water should be cold enough to make you shiver, but not so cold that it is unbearable.
  3. Gradually immerse yourself in the water: Once the tub is filled with cold water and ice, slowly lower yourself into the water. Start by immersing your feet and legs first and then gradually work your way up to your waist.
  4. Stay in the ice bath for 5-10 minutes: The recommended time to stay in an ice bath is 5-10 minutes. This is long enough to reap the benefits of the cold immersion, but not so long that it becomes dangerous.
  5. Take care of your body after the ice bath: After you have finished your ice bath, it is important to take care of your body to ensure a smooth recovery. This includes drying off thoroughly, putting on warm, dry clothes, and drinking plenty of water to replenish fluids lost through sweat.


In conclusion, an ice bath can be a useful tool for reducing inflammation and muscle soreness after physical activity. By following the above guidelines and taking necessary precautions, you can safely and effectively incorporate ice baths into your recovery routine. Just remember to listen to your body and stop the ice bath if you start to feel uncomfortable or chilled.


Are there any risks with having a cold shower or diving into a cold plunge tub?

Cold water always comes with risks. Your body is incredibly sensitive, certainly depending on pre-existing health factors or weaknesses.

Does water temperature matter with my ice bath at home?

Absolutely, you always need to be conscious of the temperature relative to the apparatus and your bodily needs.

Can you make a DIY ice bath so that you have your very own ice bath?

This is an option depending on how big your home is/room space etc. By having a dedicated bath just for this purpose, may lead you to use it more frequently.

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