It sounds simple, taking an ice bath. You take ice-cold water and sit or lie down in it. Unfortunately, it doesn't work that way in practice. Whether an ice bath is healthy for your body depends on several factors. Make sure taking an ice bath is always safe. With these five steps you always take a safe ice bath at the right temperature.
Step 1: Make sure your body is warm
It is important not to go cold into an ice bath. Your body needs to be warmed up first. You can do this by walking around or doing exercises. That is why an ice bath is ideal after exercise. Your body is already warm from the intensive training.
Do you start the day with a cold bath? So make sure that your body is properly warmed up.
Step 2: Make an ice bath more comfortable with neoprene clothing
Very suitable for taking an ice bath are neoprene socks and neoprene pants. Neoprene has a high insulation value. When you go under water, a layer of water gets between your skin and the fabric. This layer of water is warmed by your body heat. This keeps you preventively warm in cold water.
In addition, it is nice to cover your precious parts well against the cold.
Step 3: Set the icetub to the correct temperature
How cold should an ice bath be? The ideal temperature for an ice bath is between 4 and 6 degrees. The cold water sends your body into shock. So the bath should not be too cold. Water below 4 degrees is too cold and we advise against it. This is not good for your health.
Step 4: Immerse yourself in the cold bath from toe to crown
You always start an ice bath with your lower body. Your body gets used to the cold. Then you can choose to go under water up to your shoulders. Go under water until it no longer feels comfortable. Don't go beyond your limits.
The more you do it, the more you get used to it. When you really think you can handle it, you can dip your head under water. Always ensure the right focus and calm breathing.
How long do you stay in an ice bath?
It depends on how long you have been exercising intensively and how often you take a cold bath. Always build up taking an ice bath. Start with 2 minutes. If you are used to it, you can take a 10-minute cold bath after an intensive sports session.
Step 5: Stay relaxed and push your limits
It is extremely important to remain calm during cold therapy. Make sure your breathing is calm. Do breathing exercises if necessary. Stay relaxed and sit until it doesn't feel right anymore. Do you notice that your body is cramping? then get out immediately. During a cold bath you should feel good, otherwise it will only have negative effects.
Tips for taking an ice bath
We have a few more tips for you when you want to step into an ice tub:
- Never go too long. Cold numbs. So build it up slowly or you will get hypothermic.
- Are you just starting to take an ice bath? Make sure you are never alone. You don't know how your body reacts.
- Buy a good ice tub where you can regulate the temperature.
Do you have questions about taking an ice bath? Feel free to contact us or visit our showroom.