What to consider before taking an ice bath – tips for safe ice bathing
Ice baths have gained popularity worldwide as an effective method to improve recovery after workouts, reduce muscle inflammation, and strengthen the immune system. While ice baths offer many benefits, it’s important to understand that this practice requires some preparation, especially during your first experiences. In this article, we will provide a step-by-step guide for safe and effective ice bathing.
Consultation with a doctor is highly recommended
We always recommend consulting with your doctor, especially if you have existing chronic conditions or cardiovascular issues. Cold therapy can put additional stress on the body, so it’s important to make sure your health allows for such procedures.
Preparing the body for an ice bath
The first time in an ice bath can be quite a challenge for the body, so it’s important to gradually prepare for this experience. Proper preparation will help achieve better results and avoid discomfort. That’s why we always recommend preparing for ice baths in the summer – regularly going swimming and not stopping even when the air temperature starts to cool down. This gradual adaptation will be the easiest and most beginner-friendly. Let’s be honest, to immerse yourself in an ice-cold water in winter, you need a certain level of courage and experience. If you’ve missed the relatively warm autumn swims, you can start adapting in the shower by gradually lowering the water temperature to a cool level.
The main safety principles for ice baths are as Follows:
Temperature: Too high temperature will not allow you to achieve the desired therapeutic effect, while too low temperature can pose health risks – hypothermia or muscle cramps. The colder the water, the less time you should spend in it, to achieve a positive effect. But this is very individual, as each person has a different tolerance to cold.
Duration: Start slowly – even with "just" 30 seconds. Beginners should not exceed the following times: 1°C = 1 minute; 3°C = 3 minutes; 5°C = 5 minutes; 10°C = 10 minutes.
Presence: If possible, ask someone to be nearby during your first ice bath. This way, you won’t feel threatened and will be protected in case you experience unexpected bodily reactions, such as dizziness or difficulty breathing.
Step-by-Step guide for an ice bath
To make the ice bath practice safe and effective, it’s important to follow specific instructions. This guide will help you prepare and perform the ice bathing correctly.
Step 1: Prepare the ice bath
Fill the tub with water and, if necessary, add ice cubes to reach the desired temperature. Polar Shock Therapy ice baths do not need to be refilled with water each time – click HERE to read how to maintain your ice bath.
Step 2: Determine the correct temperature
Before immersing yourself in the water, use a THERMOMETER to ensure the water temperature is suitable. If the water is too cold, you can add warm water. If the water is too warm, add more ice.
Step 3: Prepare yourself mentally
Ice baths can be both a physical and mental challenge. Immersing your body in cold water can trigger a natural “fight” response, so it’s important to calm your mind before the bath. We recommend performing deep breathing exercises before the bath to relax and prepare your body for the cold. In cold water, your body may reflexively hold your breath, so it’s important to focus on deep, steady breathing.
Step 4: Clothing
Since the palms and feet are the first parts of the body to feel cold due to being furthest from the heart, it's a good idea to take care of keeping them warm. Neoprene socks, regular gloves, and a WARM HAT are great accessories to make the bath more comfortable.
Step 5: Immersion in water
When you're ready, slowly immerse yourself in the water. At this moment, your breathing may become faster and shallower, so it’s important to consciously focus on proper breathing. Take slow, deep breaths to calm your heart rate and body. If you feel discomfort, you can start by immersing just your feet or hands to gradually accustom your body to the cold.
Step 6: Stay in the ice bath for the appropriate time
Beginners will do fine with just a few seconds or 1 minute, while experienced winter bathers may stay in the water for up to 15 minutes. Pay attention to your body’s signals – if you feel chills, sharp pain, or unusual feelings, immediately get out of the bath. Remember – the goal is to feel comfortable, not to freeze!
Step 7: Getting out of the bath
After the designated time, get out of the bath and gently dry your body with a towel. It’s important not to rub the skin, as it may be more sensitive due to the cold. Then, put on warm clothes to help your body gradually return to normal temperature.
Step 8: Rest and warming up
After an ice bath, it’s very important to gradually restore your body temperature. Avoid sudden temperature changes, such as taking a hot shower, as this can put additional stress on the body. It’s better to move around, drink a warm beverage (NO alcohol!!!), put on warm clothes, or wrap yourself in a warm blanket, allowing your body to gradually warm up. We’ve previously covered this very important topic in more detail – click HERE to learn more.