The Ultimate Guide to Ice Baths

Do you ever marvel at the resilience of penguins? These tuxedo-clad birds seem to defy the icy landscape that surrounds them.

Polar bears don’t mind the freezing temperatures either. They lie for hours on the numbing ice, patiently waiting to pounce on seals as they emerge from their holes.

These two are a testament of their remarkable ability to adapt to extreme conditions. What’s more astonishing is that the human body can also adapt to similarly harsh conditions, such as enduring a freezing ice bath.

It’s intriguing that over the years, different cultures have embraced cold therapy after discovering that it comes with benefits.

This practice has captured our attention, and we’ve embraced it to improve our performance, boost our immune system, and speed up recovery.

In this guide, we’ll explore interesting topics that will help you understand ice baths at a deeper level. We’ll discuss:

• The origin of ice baths and how they’ve evolved
• How the body reacts when immersed in ice-cold water
• The benefits of regularly taking ice bath sessions
• Important factors to consider when selecting an ice bath
• Practices to maximise the benefits of an ice bath

Ice Bath Chronicles: History and Evolution

The origin of ice baths is quite elusive, but references indicate that Greeks were among the earliest adopters of cold therapy.

The legendary Hippocrates and another physician named Claudius Galen later realised its benefits and incorporated it into their medical practice. They used it to control their patients’ fever, manage swelling, and aid in muscle recovery.

This practice later spread to other cultures, who took a novel approach towards it. For instance, while the Greeks adopted it for medicinal purposes, the Nordic folks used it as a secret recipe for relaxation and invigoration.

Interesting fact: The Japanese adaptation of ice baths is quite intriguing. Each year, thousands stand under icy waterfalls or immerse themselves in freezing rivers to purify their bodies and souls. This cleansing ritual is known as Misogi.

Currently, more societies have gained a better understanding of cold water therapy, and ice baths are now used more purposefully.

The practice is integrated in sports recovery, helping athletes reduce muscle inflammation and soreness.

Our community has also adopted the use of ice bath therapy due to its ability to help us achieve our physical and mental potential.

The Science Behind the Ice: How Your Body Reacts

Have you ever wondered how the body reacts when inside an ice bath? Do the organs recoil in horror at the shock or do they secretly embrace the experience? Let’s find out.

An ice bath session requires immersing your body in very cold water (10–15℃) for a brief period (maximum of 15 minutes). This temperature definitely triggers several physiological responses.

1 - Narrowing of Blood Vessels (Vasoconstriction)

Immediately you immerse your body in the ice bath, your body temperature takes a nosedive. The blood vessels constrict, directing your blood from the extremities into the heart, brain, lungs, and other vital organs.

The narrowing of vessels serves a dual purpose. It conserves heat that’s getting lost due to the cold water, and also ensures that vital organs get ample oxygen to optimise their performance.

2 - Release of Cold Shock Proteins

Due to the stress caused by the cold water, your body releases proteins such as CARHSP1, Lin28, and YB1. They’re the guardians that protect your cells from shock.

These proteins encourage cell regeneration and therefore play a major role in promoting muscle recovery and wound healing.

The Remarkable Benefits of Ice Baths

The mention of an ice bath is enough to send chills down anyone’s spine as it conjures memories of chattering teeth.

However, when you learn of the benefits to your well being, you’ll view this frosty experience from a different perspective.

Here are the benefits you’ll reap from taking regular ice baths:

• Pain relief: The numbing effect of ice-cold water is effective in alleviating pain caused by strains, sprains, arthritis and muscle spasms.

• Reduced inflammation: Ice baths thwart tissue destruction caused by acute inflammation due to injury or infection. The reduction in inflammation promotes faster recovery.

• Enhanced mood: Ice baths not only boost our mood, they also help us achieve intense focus, mental clarity, emotional balance, improved energy, and increased productivity.

• Increased metabolism: Cold therapy forces the body to work harder by inducing shivering in order to generate heat. The increased metabolism helps burn calories and manage weight to a certain extent.

Expert Tip: While ice baths have some potential for weight loss, they shouldn’t be your sole strategy for weight management. A healthy diet and regular exercise are the most effective ways for sustainable results.

The next time you contemplate whether to take an ice bath or back out, remember that beyond the chill, the benefits bring you recovery and rejuvenation.

Setting Up Your Ice Bath

Whether you’re seasoned in cold therapy or a beginner who is just dipping their toes in the waters, ice baths offer your body and mind an invigorating experience.

We’re here to walk you through and ensure your bath sessions are comfortable, safe, and fun.

Selecting the Right Ice Bath Container

Selecting the most suitable container for your needs is determined by several factors:

• Available space: It should fit comfortably in your home while leaving room for extras, such as a step stool for the tub, or a small closet for your towels and bath supplies.
• Capacity: Consider whether there’s a chance other folks might join you for a dip. In that case the Avantopool Hanki Ice Bath can fit three people standing.
• Portability: If you travel alot and want to do your ice bath sessions while on the move, you can opt for an inflatable Ice Bath that fits in your backpack.
• Personal style: We all have our personal preferences. Whether you want a robust Metal Ice Bath, a classic Wooden Ice Bath, or a tub with stunning modern finishes like the Avantopool Kinos Ice Bath, The Peak Athletic has a wide range of ice baths for sale.

Once you have the right tub for your needs, place it in your ideal place. If you cherish your privacy, you can set it in the bathroom, basement or fitness area. If you love an outdoor experience, your garden, deck, or pool area will provide a great backdrop for your sessions.

Sourcing Ice for Your Ice Bath

How you source your ice depends on your preference, cost considerations, and how convenient the method is for you.

Let’s look at the options:

• Buy commercial ice: You can easily purchase bags of ice from a convenient store or gas station. Commercial ice is available in different sizes, allowing you to choose what works for your needs.
• Use an ice-maker: If you take daily cold plunges, you need a constant supply of ice. Investing in an ice-making machine ensures you don’t run out of ice.
• Use ice moulds: In case you prefer large blocks of ice over the smaller cubes from an ice maker, you can obtain them by filling extra large ice block moulds with water and freezing them.

Safety Tip: Don’t use dry ice for your ice bath. Dry ice converts to carbon dioxide, which displaces oxygen and can cause you to suffocate, especially if you're in an enclosed room.

Preparing the Ice Bath

Before preparing an ice bath, remember to have your towels nearby. This simple step will save you from running around in wet clothing and chattering teeth in search of a towel.

Armed with the towels, you can now prepare the bath.The method depends on the type of tub you’re using. You can either add ice cubes manual, use an ice bath kit or a chiller to lower the water’s temperature. Both methods are straightforward.

• Manual preparation: Fill your tub or barrel about halfway with water, then add ice gradually while checking the temperature using a thermometer. Ensure the temperature reaches 10–15℃.
• Ice bath kits option: With an all-in-one ice bath system, the built-in chiller keeps your bath at the perfect temperature for best results. Just fill the tub, and the chiller cools the water to your liking, making it easy to set up for your recovery routine.  
• Using a chiller: A chiller helps maintain the temperature of the water to help you reap maximum benefits. To prepare an ice bath using a chiller, simply add water to your tub, then plug in the chiller to cool the water to the desired temperature.

The Peak Athletics range of Ice Bath Kits can help your ice bath chill or heat quickly while enhancing the technology options to control the bath. Save yourself the hassle of making separate purchases.

One example of a bath and chiller combo is the Chill Tubs Ice Bath. It comes complete with an Ice Bath + cooling heating unit + water pump + double filtration.

Let’s check out more Ice Bath Kits from The Peak Athletics.

Chill Tubs Ice Bath

The Chill Tubs  is the top-tier choice for ice baths. It's made from tough Stainless Steel 304, so it lasts and resists corrosion. With its built-in chiller and water purifier, you always get clean, fresh water without harsh chemicals.

The precision temperature control keeps it just right, whether you prefer a cold plunge or a warm soak. So, you get a consistent and soothing recovery without needing ice. It's the ultimate in luxury and effectiveness for your recovery routine.

Avantopool Hanki Portable Ice Bath

Made in Finland with high-quality materials, the Avantopool Hanki is built to last and keeps your baths consistently icy. It's sleek, portable, and energy-efficient, with wheels for easy moving. 

The Hanki is always ready for action. With just a touch of a button, you can adjust the water temperature. The chiller unit rapidly cools the water at a rate of about 5°C per hour and can be set as low as +4°C. Your ice bath will be ready in no time. 

In this kit you’ll find:

• Avantopool Hanki Ice Bath
• A step stool
• An ice bath chiller

Potential Risks and Precautions

Are there risks associated with ice baths? Yes, a few:

Health Risks

• Exacerbation of existing heart conditions, which could result in a heart attack
• Body temperature dropping to a dangerously low point and resulting in hypothermia
• Sensitive body parts, such as the fingers and toes experiencing severe frostbite

If you have a heart condition or have experienced hypothermia and frostbite in the past, it’s best to consult a medical professional before taking the plunge. This will prevent the condition from reoccurring.

To avoid hypothermia or frostbite, make sure the temperature doesn’t go lower than 10℃. Therefore, use a temperature to test the water each time you take an ice bath.

Risk of Physical Injury

You’re at a greater risk of slipping and falling when coming out of the bath, due to the fact that your body is wet.

Take extra caution and place a non-slip mat next to the tub to step on as you come out. You’ll save yourself from potential falls.

Ice Bath Protocols

As with every other procedure, there are cool ice bath practices which ensure the experience is enjoyable and safe, and above all that you reap the benefits.

Here’s a breakdown of the protocols to observe:

• Immerse yourself slowly so that your body acclimates to the temperature. If you’re doing a full immersion, the water should reach above your shoulders while sitting or standing.
• When your session is over, exit as slowly as you entered. Avoid fast movements to minimise the risk of slipping and injuring yourself.
• Dry yourself immediately after the bath session. Don’t take a hot shower, you'll nullify the effect of the cold. Instead, let your body warm gradually.

Maximising the Benefits: Complementary Practices

It’s important to include complementary practices in your ice bath sessions in order to reap the benefits. These practices include:

• Controlling your breathing before, during, and after the ice bath. You can learn to do this by practising the Wim Hof Breathing Technique.
• Incorporating infrared saunas, red light therapy, and fitness exercises alongside your bath sessions to maintain your overall well-being.

The table below gives more information on these sessions, and how they can help improve your overall well-being.

Embrace the Chilly Dip to Unlock a World of Wellness

If you’re looking to enhance the quality of your life and achieve maximum potential, ice bathing is an invigorating practice that will give you a host of benefits.

From pain relief and improved circulation, to enhanced mood and better sleep, ice baths have proven to be immensely helpful to us.

At The Peak Athletics, our goal is to make biohacking available to everyone by researching and selecting the best products that will unlock your wellness.

We hope you’ve gained enough knowledge from this guide, but at the end of the day, the choice is yours. If you truly can’t stand ice-cold water, then you can try other biohacking techniques that involve heat, such as infrared saunas.

Further Reading

Books

1. The Cold Plunge Cryotherapy Book: Diving Into the Healing Powers of Cold Water Exposure Therapy - Guide to Boosting Wellness Through Stress Reduction, and Increasing Energy (Cold Exposure Mastery)
2. Cold Water Swimming Health Benefits and Risks

Articles

1. Cold for Centuries: A brief History of Cryo Therapies to Improve Health, Injury, and Post Exercise Recovery
2. Impact of Cold Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance In Physically Active Participants