Ice Bath Temperature Warning & Precaution

Ice bath temperature doesn’t mean taking bath in water temperature ranging to icing temperature of 0°C . Today’s topic is the viral trend going over social media, and people are enjoying and, surprisingly, watching the videos of taking baths in standup coolers. A group of people, under the supervision of a coach, are immersing their bodies in a modern ice bucket. Some people only take foot ice bath in a foot soaking bucket.

People like you across social media love the techniques and want to give them a try by creating their own DIY ice bath tub. You may also have seen many famous athletes buy expensive bathtub spa machines. Yes, I believe it is quite impressive in the sense that taking an ice bath as entertainment seems so stoic and tough. 

In this article, I will tell you about the concept of taking an ice bath and what an ice bath temperature should be. Because the temperature of your body is limited to a certain extent, if your body becomes too warm or too cold, it can cause harm to your health.

Ice Bath vs. Cryotherapy

In our physiotherapy clinical practice, we commonly use the RICE technique for acute care after an injury or severe pain. The RICE technique includes rest, icing, compression, and elevation. Doctors usually recommend this first-aid treatment for any injury related to muscles, ligaments, joints, or tendons.  The treatment using ice is known as cryotherapy. The cooling effect decreases the effect of bruises, sprains, or any other soft tissue injuries. 

Now I will talk about Ice baths, Ice bath is for people who do have not any this is used to get the desired outcome related to fitness and wellness. An ice bath is not a recommended treatment when you have an acute injury or medical condition. because the temperature of an ice bath is cooler than that of cryotherapy. 

 

We have noticed that many athletes, after running too much, soak their legs and half of their body in cold water for a while, which is supposed to reduce the inflammation in their bodies. And the fatigue is going away. Let’s know the reason behind it. 

Ice bath Physiological effects

The other benefit of taking a bath in an active aqua chiller or DIY cold plunge tank is that this therapy can increase metabolism and thus help burn calories; immersing the body in a standing ice bucket increases insulin sensitivity and increases fat oxidation

Ice bath for skin

Cold bath temperature have an antioxidant effect, which is good for the skin. You have seen many celebrities soak their faces in ice cube buckets for about 5 to 10 minutes and repeat this many times. The reason behind this 

Ice bath for pain & inflammation 

Joint and muscle pain is reduced. According to the research, the reason behind this is that when our whole body feels pain, then the pain cells rush into the blood vessels. And when we put a body in a DIY ice bath,  due to the cooling effect of the water, all the substances in the blood vessels rush out, and the blood vessels start cleaning themselves, resulting in reduced pain. It is proven by research that by taking such a thing, inflammation in our body is reduced. 

In an earlier era, warm water or warm compresses were applied to the site of pain and inflammation, but now new research has shown that applying hot things or pouring hot water on the site of pain and inflammation is harmful. Applying cold water to the inflamed area, which is already hot and red, reduces the inflammation, and the pain is felt less due to the reduction of inflammation,

You must have noticed that when you buy the pain reduction gel from the market and apply it to the inflamed or painful area, you get a cooling sensation in the area; it reduces the inflammation and pain, and you notice the pain is reduced immediately after applying the pain gel or cream. 

Ice bath for mental health

A unique benefit of this is that research has shown that when we dive into cold plunge temperature, the amount of dopamine in our bodies increases by 200%. And the surprise is that it is the “good-feeling hormone in our bodies, which is beneficial for us and calms us down.

With an increase in dopamine, we sleep deeply and well. Likewise, if our sleep is complete, it can save us from a lot of mental stress. is also proven to give one a feeling of happiness.

Limitation of taking an ice bath

When taken properly, ice bath therapy is not dangerous. However, it’s important to be careful and not stay in the bath for too long, as this can cause hypothermia in which your body temperature may drop very fast. 

People with certain medical conditions, such as Raynaud’s disease, should avoid ice baths because ice bath temperatures can worsen the condition. Also if you have any skin condition, open wound, or heart disease with symptoms of tachycardia, try to avoid taking bath with too much cold water. It’s always best to consult with a doctor before starting an ice bath regimen.

Ice Bath Temperature 

Typically, an “ice bath is considered something where you put a lot of ice in a tub, add water, and then sit in it for some time. However, the most frequently asked question about an ice bath is how cold it should be. Either you are taking an ice bath in a bathtub spa machine, a standup cooler, a DIY cold plunge tub, or you do it yourself at home.  You need to check the temperature.

According to the body temperature recommendation, the temperature of a DIY cold plunge tub should be between 55°F and 60°F, which is equal to 12.8°C and 15.6°C, respectively. Because the freezing temperature of the water is 32°F (0°C), to get the desired outcome, the ice bath temperature should be below the freezing temperature. It is recommended to use 

Related Ice Bath Thermometer Review

My first pick for ice bath thermometer is 2-in-1 Ice Bath Thermometer. I can’t rave enough about this fantastic 2-in-1 device! It nails tracking both ice bath temperature and time accurately, making it an absolute game-changer for my recovery routine. This is best thermometer for ice bath specific for ice tub.

2-in-1 Ice Bath Thermometer Review

2-in-1 Ice Bath Thermometer & Timer: Tailored for the ice bath experience, it efficiently monitors water temperature and bath duration, essential for optimal recovery. Digital LCD Display: Effortlessly switch between °F and °C for precise temperature readings. The high-definition LED screen is designed for outdoor use, ensuring clear display even in bright sunlight. 100% Buoyant

Category:

The second thermometer for ice bath would like to review is Vpment that can be used as ice bath thermometer. The temperature readings are accurate, providing essential data for maintaining the optimal temperature. Setting it up was a breeze, and the data transfer has been seamless.

Best Selling Ice Bath Thermometer Review

With an impressive wireless connectivity range of up to 260 feet or 79 meters, our ice bath thermometer enables you to monitor ice bath temperatures without leaving your comfort zone. Enjoy the convenience of its 3-channel switching support, allowing you to monitor multiple ice bath temperatures simultaneously. Elevate your ice bath experience with the best

Category:

Some people can survive in even very low temperatures. But I see many people preferring warmer temperatures from 50°F (10°C) to 55°F (12.8°C). Many people who have stamina can even stay for a long time in cold plunge at temperatures ranging from 60°F (15.6°C) to 65°F (18.3°C) or even more. They use a pool chiller where the temperature is even lower. 

However, the recommended parameter for the ideal ice bath temperature is that the cold water should be as cold as possible, at 68 °F.  I recommend to many people that if you are just giving it a try for the first time, first soak your feet in a foot soaking bucket filled with ice cubes.

Because when you take a foot ice bath, the cooling effect on the feet affects the heat strain in the body (maximal heat loss from the body comes from the feet), and the body starts maintaining the body temperature. While you plan to take bath in a tub always remember to measure the cold plunge temperature with thermosetor or another temperature-measuring device 

How to do it yourself ice bath at home

If you are satisfied with all the information about ice baths given above, you can also do it yourself with an ice bath at home, and I will guide you step by step on how to take a cold water bath. 

  • First of all, you will need a container or product that is large enough for your body and in which you can put a lot of water and ice. 
  • There are a lot of options available on the market. You can buy a modern ice bucket 
  • Put the ice and water in the diy ice tube
  • Usually when you add ice to the water, it does not instantly melt after a while, so a typical rule of thumb is that for five gallons of water, you will need 20 pounds of ice.
  • You have to keep measuring the temperature of your container so that it doesn’t go too high because it can be harmful to you. Try to keep your head above the water’s surface 
  • When you are inside the container, move your feet and hands. Stretch your fingers, arms, and legs so that your muscles will continue to work and your body will not be harmed.
  • If you start feeling too cold, move out of the ice bathtub for about 10 to 15 minutes.
  • Step again when you see there is no sign of redness on your skin. 
  • Take a deep breath while you are in the ice bathtub.
  • Do not jump into bed immediately after taking the bath; cover your body with a towel. 

So why not give it a try? Fill up your bathtub with cold water and ice, immerse yourself for a few minutes, and deep breaths. You’ll be surprised at how refreshed and happy you feel afterward! Just take the safety measures and notice how your body is responding to cold plunge temperature. Take breaks if you need to, and never force yourself to stay in the ice bath therapy longer than you’re comfortable with.

Review best Ice Bath Tub

I always recommend to use commercial ice bath tub. The multi-layered construction comprising robust materials like polyester, nylon, PVC, pearl cotton, and waterproof coatings ensures superior insulation and longevity. These tubs are engineered to maintain the desired cold water temperature range consistently, providing a controlled and effective recovery experience. Attempting to create an ice bath at home lacks the precision and efficiency these purpose-built tubs offer. Moreover, the convenience and ease of use associated with dedicated Ice Bath Tubs far outweigh the complexities and inconsistencies involved in setting up and maintaining a makeshift ice bath at home.

Cold Pod Ice Bath Review

This freestanding tub comes with a lid, making it perfect for indoor or outdoor use. Lightweight, portable, and accommodating for most body types up to 6ft 7in (2.1m). Dive into recovery with The Cold Pod Product Feature: Cold Water Therapy: The Cold Pod offers cold water therapy, maintaining temperatures between 3°C to 15°C, with an

Category:

Susbie Large size Ice bath tub review

Featuring a 6-layer insulation design, the large size ice bath  tub comprises a durable outer layer (polyester, nylon, PVC) and an inner layer (pearl cotton, waterproof coating). It maintains up to 95% temperature for 4 hours and withstands extreme weather (-12°C to 60°C) for a decade. Product Feature Easy Assembly & Cleaning: Quick assembly within

Category:

How long to sit in an ice bath

I know you may be wondering how long to sit in an ice bath. The answer is not straightforward because the time it takes to immerse your body in a DIY ice bath can vary according to individual tolerance, body type, etc. As it is believed, men can bear more of the ice bath’s temperature than women. Also, young people have more capacity to immerse themselves in the ice tube. The ideal answer to the question of how long to sit in an ice bath is that you should stay in the bath for about 10 to 15 minutes. People who are participating in the ice bath challenge can withstand it for hours. 

The time duration for staying in the DIY ice bath barrel also depends on the mode. Stay on the ice for a maximum of 15 minutes only if the ice bath temperature is around 50 to 60 F. The purpose of an ice bath is to reduce inflammation and help with recovery, so don’t try to push yourself too hard 

What to do after the ice bath?

  • You should not try to warm up your body immediately after taking an ice bath; you have to warm up your body gradually, so remember a few points.
  • Do not start rubbing your body with a towel. After moving out of the tube, cover your body with the towel and stretch your body. Try not to shiver too much. 
  • Stretch your arms and legs and take some steps. It will help warm up your body gradually. 
  • When you feel your body becoming warm, cover it with warm clothing.
  • Drink plenty of water and eat protein and carbohydrates. It will help you maintain your body’s energy. 

How many ice baths a week

 How often should you be taking them? Once a week? Twice a week? More?

Well, it depends on the frequency of ice baths, which varies and depends on your individual needs and physical activity levels. Generally, many people can safely take 2-3 ice baths per week, with at least 24 to 48 hours between each break. However, if you’re new to ice baths or have a lower tolerance for colds,  I recommend that you start with one and see how your body responds. Start with taking an ice bath once a week and then increase the frequency gradually.

It’s important to listen to your body and not push yourself too hard. If you’re feeling any pain or discomfort or any other worse physiological sign, it’s probably a good idea to stop taking the ice bath. On the other hand, if you’re an athlete or someone who engages in intense physical activity regularly, you can take an ice bath daily. Ultimately, it’s up to you to determine how many ice baths you can comfortably take in a week. Just remember to always take safety measures and listen to your body’s signs and symptoms.

Always consult a health care professional before doing anything to your body. 

FAQs

How cold should an ice bath be?

As discussed above, the cold plunge temperature should be between 55°F and 60°F. This is considered the ideal ice bath temperature.

How long should you ice bath for?

Normally, you should spend 10 to 15 minutes at a time in an ice bath. Your body can benefit from ice baths’ reduced inflammation and accelerated healing during this period. During an ice bath, it’s natural for your skin to turn red or feel numb, but if you start to feel too chilly or uneasy, it’s time to get out. Never push yourself to remain in an ice bath longer than you can stand it.

Conclusion

In conclusion, I hope this article has shed some light on the benefits of the ice bath and the right way to do this for yourself. Ice bath therapy can be a fantastic way to improve recovery from muscle soreness and reduce inflammation and pain, but it should be taken in moderation and with good care. You should monitor the temperature and visualize your body’s response. With a little caution and common sense, you can enjoy the many benefits of ice baths safely and healthily!  So the next time you see someone taking ice bath therapy on social media, don’t be so quick to judge. They might be taking the bold route; maybe they are participating in a challenge by staying longer in the water chiller for an ice bath; or they might just be enjoying the comfort of a thermal sheath.

Author

  • Dr Khadija

    DPT | MS Pain Management | Intra-articular Injec Specialist | Acupuncturist | Cupping Therapist | Oncology Pain Specialist | Certified Chiropractor 🇬🇧 | Medical Writer | Author