9 Preparation Tips For How Long Should You Stay in an Ice Bath
How Long Should You Stay in an Ice Bath? Is a question that everyone has been asking, and we're here to help. Do you know what ice baths are? They're really great for your body and mind, too! Jumping into frigid water may sound daunting, but trust us, it's absolutely worth it. Our objective is to arm you with all the knowledge you require to comfortably and safely include ice baths into your daily routine.
What is an Ice Bath?
An ice bath is what, exactly? In essence, it occurs when you immerse your body in cold water for a predetermined period of time. The water is cooled between 33°F-59°F and can last from 2 to 15 minutes.
Ice Bath Benefits:
The main ice bath benefits are listed below:
- Muscle Recovery: After a workout, your muscles need time to recover, but ice baths speed up this recovery process so you can get back to doing what you love much quicker.
- Improved circulation: When you’re body is immersed in cold water your blood vessels constrict but upon exiting the ice bath your body starts to warm up and the blood vessels expand which improves blood flow and circulation
- Stress relief: Cold therapy helps you reduce stress and anxiety by releasing endorphins which amp up your mood naturally.
- Increased alertness: The cold water helps clear out the mental chatter giving you more alertness and clarity making them the perfect start to your day.
9 Tips on How to Prepare For an Ice Bath
Staring cold therapy can be daunting enough, so it’s best to be prepared as much as possible before taking on this new endeavor.
Prep Your Ice Bath
If you are using ice bring a thermometer and get your bags of ice ready, pour in the ice and stir it around to ensure all of the water is cooled, and check the thermometer for your desired temperature. If you’re using a cold plunge you will already be ready to go.
Use Warm Clothing
Keep your body warm beforehand by wearing cozy clothing like long-sleeved shirts, sweat pants etc. Bring a large towel nearby so you can quickly dry off and warm up after the bath.
Use a Timer
Use your phone or watch as a timer so you can keep track of how long you've been in. You can get the ice bath benefits from 2-3 minutes which is around the time your sympathetic states will switch but it’s okay to start off at just 1 minute.
Whim Hoff Breathing
Get comfortable sitting up or laying down. Inhale deeply in through your nose and feel your belly rise, and exhale and breathe deeply immediately after. Repeat his for 30 rounds of breathing and then hold your breath until you cannot hold any longer. Inhale deeply and hold for 15 seconds. Repeat this sequence 4-5 times.
Get in Slowly on Your Exhale
Set the timer and keep it close by. When you're ready to get in the bath, move slowly and exhale as you lower yourself in. It's normal to feel shocked at first, but try to stay calm and keep deep breathing. Plan to spend 2–10 minutes in the bath.
Cover Your Entire Body
After about a minute, when your body is used to being in the water, it's a good idea to submerge your whole body up to your neck to stimulate your vagus nerve. This balances out the "fight or flight" system, which helps your body's "relaxation" response.
Focus on your breathing
Don't think about how cold the water is. Instead, think about your breath. Breathing exercises like long exhales, full inhales, and a short pause before exhaling can help your heart rate, circulation, and comfort. This will also help you keep your mind off of how cold the water is.
Monitor Your Body
Pay attention to your body while you're in an ice bath. If you start to shiver, you might want to get out of the ice bath.
Limit Your Time
Limit your time in the ice bath to 2-10 minutes.
Warm Up After
Lastly, when you're done with the ice bath, get out slowly and move your muscles lightly to warm them up. You can get your blood moving again by going for a slow jog or doing jumping jacks. Letting your body warm up naturally is better than using a warm shower.
FAQs For Cold Water Immersion
Is a 5 minute ice bath long enough?
You should ease into an ice bath by spending only 2 or 3 minutes in it at first, and then work up to longer lengths of time. You should also know that prolonged exposure to an ice bath, beyond the recommended 15 to 30 minutes, can increase your risk of hypothermia.
The recommended minimum period for cold water immersion is 5 minutes, however this can be adjusted to suit individual needs and tastes.
How Long to Stay in Ice Bath First Time
It's recommended that you acclimate yourself to the environment by spending longer periods of time and at lower temperatures. Begin with a timer set for 1-2 minutes. The beneficial effects of an ice bath will become apparent rapidly.
How Many Ice Baths a Week
In terms of how often each week someone should engage in cold water therapy, experts are divided. A minimum of four times per week, on average, has been demonstrated to have positive health effects.
If you've never tried cold water therapy before, take it easy at first. If you want to form a habit, it's best to ease into it gradually and then maintain it consistently, much like with physical exercise. The initial ice bath advantages can be achieved by immersing oneself in cold water twice or thrice weekly.
How Long to Wait to Shower After Ice Bath
After an ice bath, wait at least 30 minutes before taking a shower. You won't get sick because your internal systems will have time to adjust to the new temperature. Showering in warm water dilates your blood vessels and gradually raises your body temperature.
Can you ice bath too long?
How long you should stay in an ice bath for is mostly a matter of personal preference, but also of factors like age and fitness level. In order to avoid hypothermia, you shouldn't spend more than 20-30 minutes at a time in an ice bath.
A person should monitor their body and listen to its signals when in an ice bath. You should get out of the ice bath and into a warm environment if you begin to feel uncomfortable from the extreme cold.
What to Do After an Ice Bath
Warm up gradually.
Allow yourself some time to gradually warm up after an ice bath. You can warm up your body temperature by doing some light stretching, walking around, or wrapping yourself in a warm blanket.
Hydrate
Drink plenty of water after an ice bath to help your body rehydrate. Warming up from the inside out can also be accomplished by drinking something warm, such as tea or broth.
Graze on something delicious.
Eat a healthy snack after an ice bath to help you regain your energy. This can be anything from a piece of fruit to a protein bar to a small handful of nuts.
Rest
Allow your body to rest and heal after an ice bath. Stay away from strenuous activity for a few hours and get plenty of rest to help your body heal.
