Use cold water because your ice may melt too quickly if your water is too warm. If you feel like your water level is too low, you can always turn on the cold water to raise the water level. If you don’t have a bathtub, use a kiddie pool or large plastic tub for your ice bath. Use your garden hose to fill it up.
If you don’t have a thermometer, you can estimate the temperature by plunging your elbow beneath the surface. You’ll feel some discomfort but it shouldn’t burn your skin. At first, you might use slightly warmer water so you don’t feel shocked by the temperature. Add just enough ice to lower your water temperature to around 60 to 70 °F (16 to 21 °C) to get you used to an ice bath. Slowly decrease the temperature of your ice bath by 1-2 degrees each time you take an ice bath until you get down to about 55 °F (13 °C).
Don’t take an ice bath before a workout or competition because it will cause muscle stiffness and may worsen your performance. Ice baths are helpful because they remove waste products that your body produces during a workout, such as lactic acid. This helps your body recover from the workout faster and reduces swelling in your muscles. Additionally, your body may feel less tired since lactic acid may cause fatigue. [7] X Research source
If you are sharing an ice bath with fellow athletes, it’s especially important that you wash off beforehand. Sharing a bath without washing increases the risk of infection for everyone who uses it.
You can get booties at sports stores, surf shops, or online. If you can’t get booties, try wearing socks. If you are only soaking the lower half of your body, you might even wear a sweatshirt in the bath so your upper body stays warm.
It’s okay to sit on the side of the tub with just your feet in the water if the water is too uncomfortable. Take as much time as you need to adjust to the cold water.
Always do what feels comfortable to you, and don’t push yourself. Cold water can be very shocking to your system, so take things slow. You may not want to soak your upper body if you’re only trying to soothe your leg and hip muscles. Do what’s right for you.
If you can’t stand the cold, it’s okay to get out of your bath early. Don’t push your body past its limits. Put a towel outside your tub on the ground so you don’t slip when you get out of the water. [14] X Expert Source Francisco GomezAthletic Trainer Expert Interview. 25 October 2019.
For instance, taking ice baths can be dangerous if you have a heart condition. Your doctor can help you determine if you have any risks that might make it harmful to take an ice bath. Ice baths are a positive stressor that will likely give you a burst of adrenaline. Since adrenaline gives you energy, it’s possible that a quick ice bath may help you feel more awake and productive. Additionally, cold water constricts your blood vessels in your extremities to preserve heat, which forces your blood to your core and brain. The flow of blood to your brain increases how much oxygen and nutrition reach your brain, which can improve your mental health. [16] X Research source
Use cold water because warm water will melt your ice too quickly.
If you like, it’s okay to lower your temperature so that it’s colder. However, don’t lower it below 55 °F (13 °C), which can harm your skin or your health. [19] X Research source
Get out of the bath early if you feel too uncomfortable or feel like your heart is racing. Don’t push your body further than it’s ready to go.
For a daily energy boost, end your morning shower with a blast of cold water.
Cold therapy isn’t a substitute for working with a therapist or taking medication for anxiety or depression. Don’t stop any of your prescribed treatments unless your doctor says it’s okay.
If it’s possible, use a towel that’s straight out of the dryer so it’s still warm.
If you’re shivering, add more clothing to help you warm up faster.
If you want energy, you might drink a caffeinated drink. If you’re trying to calm down, stick to decaffeinated coffee, herbal tea, or broth.
Go ahead and take a warm bath or shower if you’re still shivering and feeling cold after putting on thick clothing and drinking a warm beverage. The warm water should warm you up faster.
