Maximising the Benefits: Your Post-Ice Bath Recovery Routine

You’re enjoying a cold plunge after coming from the gym. Surrounded by the icy water, your body feels amazing, you experience a surge of excitement, and all your cares are frozen away.

Then comes the time to get out of the tub—your session is over. Our brains are naturally wired to point us towards getting warm as fast as possible after being exposed to extreme cold, but following this instinct doesn’t give the best results for muscle recovery.

What should you do instead?

As biohacking experts, we’re here to help you understand how to reap maximum benefits from ice baths, including the recovery afterwards.

Today we’ll take an in-depth look at best practices for building a post-cold immersion routine. You’re about to discover:

• How to safely rewarm your body after a cold plunge
• Foods that help with muscle recovery
• Technology-based techniques for post-ice bath recovery
• Where to purchase different types of high quality ice baths

Let’s start by looking at what happens to your body after getting out of an icy tub.

1 - Understanding Post-Ice Bath Body Dynamics

After getting out of an ice bath, it’s common to experience an emotional rush. It feels like Christmas morning when you were a kid, the excitement of opening presents washing over you.

This is because cold immersion increases the levels of neurotransmitters such as dopamine and serotonin, bringing about that feel-good sensation.

Apart from your mental state, ice baths also affect your body’s physiology. When you enter the tub, the sudden cold sets off a reaction in the limbic area of your brain that’s wired to respond to such dramatic external events.

Your blood vessels constrict to minimise heat loss and reduce inflammation in the muscles. This response withdraws most of the blood from your skin and outer soft tissue into the core through your internal organs.

When you step out of the bath, your vessels dilate, increasing blood flow throughout your body. This introduces fresh oxygenated blood which flushes out toxins and waste products quickly, much faster than the body’s natural process.

As a result, the soreness related to exercise is eliminated, speeding up your muscle recovery process. While your body would naturally flush out waste products over a day or two, ice baths can reduce this recovery time to hours.

“Amazing, one of the best. I’m enjoying my ice bath. I recommend it to anyone!!” Maggie G

After a chilly dip, you might be tempted to return to comfort by warming up your body immediately. However, gradual rewarming is important to prevent thermal shock and optimise the benefits of your recovery routine.

Transitioning abruptly from extreme cold to a warmer environment can induce stress on the body, potentially leading to adverse effects such as hyperventilation and cardiovascular strain.

Slowing down the rewarming process using methods like passive warming and gentle movement facilitates your body's natural healing processes, boosting the overall effectiveness of your post-cold immersion recovery routine.

2 - Step-by-Step Post-Ice Bath Routine

Now that we’ve understood how our bodies respond during and after immersion in ice cold water, let’s look at how to optimise muscle recovery following a cryotherapy session.

Initial Moments Out of the Bath

After the ice bath, it’s essential to dry your body to help with the warm up process. There are two routes you can take: towel drying or air drying.

Towel Drying

Reaching for a fluffy, cosy towel after an ice bath isn’t just great for comfort—it also helps you remove excess water from our skin faster than letting it evaporate. This reduces the risk of prolonged exposure to cold temperatures.

In addition, using a towel generates heat through friction, helping to raise your body's temperature gradually and counteract the chill from the ice bath.

If you have sensitive skin, though, excessive rubbing from the towel can cause irritation, especially if your skin is already stressed from the cold water. We recommend patting your body gently with a towel to keep irritation at bay.

Remember also that if not done thoroughly, towel drying may not remove all moisture from your skin, which can lead to continued cooling if you remain in a cold environment.

Air Drying

This method involves letting the cold water evaporate from your skin naturally. It’s a gentle method that doesn't involve any friction or potential skin irritation, making it suitable for individuals with sensitive skin.

What’s more, air drying aligns with the body's natural processes and temperature regulation mechanisms, promoting a gradual return to normal temperature.

However, this technique takes longer compared to towel drying, potentially extending the time you spend in a cold state. If you’re looking for a quick recovery, this may not be the ideal option for you.

Also, the lingering moisture on the skin can enhance your perception of cold. As such, it could feel uncomfortable unlike using a towel.

Ultimately, the choice between towel drying and air drying after an ice bath depends on your preferences.

Gentle Movements

When your skin is dry, it’s also beneficial to engage in gentle movements to further help your body warm up to safe temperatures.

Getting active stimulates blood flow, which supports your body's natural mechanisms for generating heat. These movements help counteract the cold stress from the session and gradually raise the body's temperature, thus boosting the biohacking benefits of ice baths.

Below are some examples of fantastic light exercises to do after a cold immersion session:

• Swinging arms and legs: Distributes warm blood to the extremities, often the coldest after an ice bath
• Deep breathing exercises: Help to increase oxygen flow to the muscles and promote relaxation
• Hip circles: Activate the core muscles and improve blood flow to the lower body
• Gentle stretching: Relaxes tense muscles and improves blood flow
• Yoga: Slow, controlled movements stimulate circulation, flexibility, and relaxation

Rewarming the Core

While the cold on your feet and hands is the most noticeable, ensuring your core is warm is the quickest way to raise the temperature of the rest of your body.

Instead of focusing on one heavy item like a puffy jacket, wear several layers. This traps air in between the different pieces which keeps body heat from escaping. An example of layering would be to have a vest as a base, then a tee followed by a long-sleeved sweater.

Expert Tip: Cover your extremities (hands and feet) with gloves and socks to help them retain the heat gained from your core.

After you’re all snugly bundled up, pour yourself a hot cup of your favourite beverage. Remember to take your drink in small sips spaced out over a few minutes to allow your body temp to rise gradually.

If the sun is out, why not grab a lounger and relax on the porch or your garden while enjoying your beverage? The sun’s rays will warm you up nicely plus you’ll get a good dose of vitamin D. Win-win.

3 - Nutrition and Hydration to Maximise Recovery

Cold exposure can lead to increased fluid loss through various mechanisms such as rapid breathing. Also, cold temperatures tend to reduce the body's sensation of thirst, making it easy to underestimate your need for fluids. It’s therefore important to rehydrate after your sessions.

Plain water is fine, but to amp up recovery, consider the following options:

• Herbal tea
• Hot water with lemon
• Bone broth
• Electrolyte mixes

These beverages help to not only restore your body’s water levels, but also electrolytes such as sodium and magnesium lost through sweating.

Expert Tip: Avoid consuming alcohol or caffeine right after the plunge, as these drinks interfere with your body's natural recovery process since they encourage sweating.

Foods that contain healthy fats, protein and iron are excellent for rebuilding muscle and restoring the fat burned during the ice bath to healthy levels.

Proteins also play an anti-inflammatory role in the body, helping to reduce muscle soreness. This ultimately enhances your body's ability to recuperate. Ice baths can trigger an inflammatory response as your body attempts to repair and adapt to the stress of cold exposure.

Foods rich in nutrients such as antioxidants and omega-3 fatty acids mitigate this inflammation and promote a quicker recovery.

Equally important is to eat carbohydrate-rich foods, since they’re necessary for energy. By consuming the correct combination of proteins and carbohydrates, we help our bodies replenish glycogen (energy) stores, flush out lactic acid and repair tired muscles.

Below are examples of ideal foods to take after a cold soak to aid in recovery:

• Proteins: Eggs, tofu, pumpkin seeds, beans
• Iron: Organ meats (e.g. liver), green leafy vegetables
• Carbohydrates: Legumes, oats, sweet potatoes, bananas, vegan dark chocolate

Maintaining a healthy diet is essential for managing inflammation, reducing muscle soreness and speeding up your body’s healing process, leading to improved overall performance and well-being.

4 - Enhancing Recovery with Technology

In the world of biohacking, technology provides several avenues for boosting performance.

Infrared heating pads are one such solution for cold immersion. They can be a valuable addition to your post-ice bath recovery routine, offering numerous benefits provided you use them correctly.

These heating pads work by converting electricity into heat, which is then directly transferred to your body without heating the air in between. This heat penetrates deep into the muscles, bringing oxygen and nutrients to injured tissues, thus promoting healing.

We’ve got some tips to help you have the best experience with infrared heating pads in your post-ice bath recovery. Let’s look at them step by step.

1. After completing your ice bath and doing gentle rewarming exercises, wait until your skin is dry and you can feel your body beginning to warm up.
2. Lie down or sit comfortably, exposing the area you want to treat. Avoid placing the pads directly on your skin—this poses the risk of burns or discomfort. Instead, use a thin layer of clothing or a towel as a barrier.
3. Set the temperature and time according to the manufacturer's instructions. We recommend starting at a lower temperature (around 38-43°C) and gradually increase it to your comfort level.
4. Relax while the infrared heating pads work their magic. Using this time for meditation or deep breathing exercises is a fantastic way to further enhance relaxation and recovery.

Incorporating infrared heating pads into your recovery routine reduces pain and stiffness associated with cold exposure and promotes a calm state of mind. You’ll be looking forward to your cryotherapy sessions, knowing that a warm recovery is waiting for you.

Another amazing technology is Pulsed Electromagnetic Field (PEMF) therapy. It involves devices delivering electromagnetic pulses to the body, which penetrate tissues and cells, stimulating different physiological responses.

These pulsations trigger small currents at the cellular level, providing benefits such as:

• Increased circulation
• A boost in oxygenation of cells
• Enhanced nutrient delivery to affected muscles and tissues

As a result of this enhanced blood flow, your body is able to rapidly remove metabolic waste products produced during cold exposure, reducing inflammation and muscle soreness.

But that’s not all. PEMF therapy supports the repair and regeneration of cells by optimising energy production within them. This aids in the healing process, and promotes faster recovery and tissue adaptation after the stress of a cold soak.

Remember to use devices that create a high-frequency, low-intensity electromagnetic field since they are more recommended for the treatment of soft tissues. On the other hand, devices that emit a low-frequency, high intensity field are better suited for the treatment of issues related to bones, such as arthritis.

5 - Mental and Emotional Aspects of Recovery

We’ve seen how to help your body recover after a cold plunge, but how about what to do for your mind? It’s easy to get preoccupied with warming yourself and moving onto the next activity in your day. However, mindfulness is key to a relaxed mental state.

Find a quiet space to unwind, meditate, or practise deep breathing exercises. Cultivating a sense of calmness boosts the mental benefits of the ice bath experience and lowers your stress levels.

Try to focus your thoughts on gratitude. Being thankful for the health benefits that cryotherapy provides to your body and mind helps you develop a positive attitude towards this powerful biohacking practice.

Also, writing down what you experience during and after a cold soak is beneficial for tracking. Record how your body feels, any changes in your emotions and the overall impact of the session on your well-being.

Journaling in this way helps you better understand your body's reaction to cold therapy and optimises your future experiences.

In the following table we compare several post-ice bath recovery methods, their benefits and considerations:

Additional Resources and References

While ice baths are an excellent addition to your workout and recovery sessions, combining them with other methods will take your biohacking journey to the next level.

For instance, using massage devices such as massage balls, foam rollers, and massage guns after cold soaking helps to relieve muscle tension, enhance circulation and reduce soreness, leaving you feeling refreshed.

In addition, alternating between cold and heat exposure (contrast therapy) can stimulate blood circulation further, enhance muscle recovery, and promote the release of endorphins, providing a sense of rejuvenation.

Level Up Your Post-Ice Bath Recovery Routine With the Right Practices

As fantastic as cold immersion is for improving your physical and mental performance, it’s important to develop a routine that helps your body optimally recover after the session.

By understanding what internal processes your muscles and cells go through post-ice bath, you’re able to add suitable techniques such as proper nutrition, hydration and gentle movements to rewarm your body.

Mindfulness and other relaxation hacks enable you to stay calm and focus on the present moment, making your recovery process enjoyable.

When it comes to post-cold water immersion recovery, there’s no solution that’s cast in stone. Feel free to customise your routine based on how your body responds to different techniques. Keep tweaking the regimen until you find what works best for you.

If you’re searching for the perfect ice bath, look no further than The Peak Athletics. We’ve got everything you need to stay on track in your biohacking journey.

Explore our collections including portable ice baths, ice baths for gardens, and ice bath barrels. Our products will set you on the right path to achieving your health and wellness goals, one cold dip at a time.