How Long Should You Use An Ice Bath?

A day enjoyed in one of our wellness pods is about maximising your recovery and relaxation, and one of the best ways to do this is through the invigorating power of a cold water bath.

There are studies which have suggested multiple potential benefits, including reduced pain, slower heart rate and a slower reduction of oxygen levels on body tissue¹.

Conversely, the effects of an ice bath are also particularly invigorating, causing noradrenaline levels to spike whilst immersed².

Both of these benefits make them very popular amongst athletes, often used as a form of cryotherapy to help the body avoid injury or aid in the body’s recovery.

However, one question that many people have when considering taking advantage of an ice bath is how long they should spend in there, and the answer can vary considerably depending on experience and purpose.

A major study led by the University of Central Lancashire suggests that the best way to enjoy the full benefits of ice baths is to use them for between ten and 15 minutes at a temperature between 9 and 15 degrees Celsius³.

However, if you are new to cold immersion therapy and ice baths, you should ease yourself into it first. If you have ever had a cold shower and had a strong physical reaction, you can understand the shock to the system that can come from immersing yourself in ice water.

Instead, start slowly. Instead of aiming for ten minutes, aim instead for at least one minute, and get out by around two if you do not feel you have acclimated to it.

This will help you work your way up to ten minutes, which is when the true benefits of cold immersion therapy can take effect.

The water penetrates deep into muscles to reduce inflammation, much in the same way an ice pack works to reduce swelling. This is why there is a noticeable pain relief.

As you can book a pod for a full day, you have plenty of opportunities to use the ice bath and build up a tolerance for the cold.

Sources

[1] Simon S Yeung et al, “Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise”, Medicine, January 2016, https://pmc.ncbi.nlm.nih.gov/articles/PMC4706272/

[2] P. Šrámek et al, “Human physiological responses to immersion into water of different temperatures”, European Journal Of Applied Physiology, February 2000, https://link.springer.com/article/10.1007/s004210050065

[3] Robert Allan et al, “Athlete, coach and practitioner knowledge and perceptions of post-exercise cold-water immersion for recovery: a qualitative and quantitative exploration”, Sport Sciences For Health, 16th October 2021, https://link.springer.com/article/10.1007/s11332-021-00839-3