Ice Bathing: A Complete Guide to Cold Water Therapy

The concept of cold water therapy traces back to around 3,500 BCE, used by ancient Egyptians for healing, rejuvenation, and religious rituals. In particular, cold water was used to manage fevers, and to reduce inflammation in the body.

In Greek and Roman times, people would use cold baths as part of their every day routine, recognising the benefits of cold water on invigorating the body, improving circulation, and promoting mental clarity.

Today’s emphasis on self-care and mental health has pushed hot tubs, ice baths, and cold plunge pools even further into the limelight. The Wim Hof Method also continues to prove popular, teaching people how to harness the power of cold water therapy by using specific and mindset techniques to enhance physical and mental resilience.

In this guide, we’ll look at how the full suite of ice bath benefits, and how to enjoy cold water therapy safely.

Ice baths can benefit anyone – from beginners to athletes

Don’t let the image of elite athletes plunging into icy water intimidate you – ice baths aren’t just for hardcore fitness enthusiasts (like Wim Hof!).

While it’s true that they’re renowned for aiding muscle recovery (and reducing soreness) after intense training, the truth is anyone can reap the rewards of cold water therapy – of which there are many.

Some additional ice bath benefits include:

• Improved circulation
• Boosted immunity
• Better sleep
• Increased relaxation
• Reduced stress
• Improved focus and mood
• Better mental clarity
• More energy

It’s also worth noting that there’s research to suggest that cold water therapy can be helpful in reducing chronic pain conditions such as arthritis and fibromyalgia. The water constricts the blood vessels, which lessens inflammation and swelling. The release of endorphins also acts as the body’s natural painkiller.

Easing into the chill: ice bath safety

While you may be tempted to jump in at the deep end (pun intended), it’s better to start slow and gradually acclimate to cold water immersion.

Here’s how to get started:

• Start slow: for your first few sessions, you should aim to stay in the water for 1-3 minutes. Pay close attention to how your body feels. If you experience any discomfort, such as dizziness, numbness, or excessive shivering, exit the ice bath immediately.
  • Ease yourself in: don’t just dive straight in. Lower yourself into the water slowly, giving your body a chance to adjust to the cold temperature.
• Aim for gradual progress: as you become more comfortable, you can increase the length of your sessions – but never any longer than ten minutes at a time.
• Don’t overdo it: ice baths and plunge pools can be used on a regular basis, but generally 2-3 times a week is enough to experience the benefits.
• Create an optimum temperature: as a general rule, you should keep cold water immersion between 10°C and 15°C. Over time you may be able to lower the temperature, but you should do so with caution, and revisit point one: start slow.

Cold water therapy, or cryotherapy, is generally safe for most people when used correctly. However, they are generally not recommended for people with certain health conditions, such as heart disease, high blood pressure, or uncontrolled diabetes. There are benefits for pregnant women, however, we advise that you always consult a medical professional first.

Incorporating an ice bath into a well-being routine

Any self-care routine can be enhanced with the use of an ice bath a few times a week. We have some some tips to take your experience to the next level, so you can get the most benefit from your ice bath:

• Consider the time of day: cold water therapy can be great for boosting your energy and focus if done in the morning, while an evening session can lower cortisol levels and improve sleep quality.
• Create ambience: think of creating a spa at home. This could include dimming the lights, lighting candles, playing calming music, or using aromatherapy diffusers with essential oils.
• Combine with meditation: if meditation is already part of your well-being routine, then why not practice during your ice bath or plunge pool session? Deep, controlled breathing can also help to manage the initial shock of the cold water, and keep your body relaxed. 
• Care for your body post-session: take your time to warm up once you get out of the ice bath/plunge pool. Have some clothes, a towel, and a cosy blanket at hand, and make yourself a hot drink if that’s something you enjoy. A warm shower can also help to get your body temperature back to normal, gradually.
• Journal to track progress: journaling is therapeutic in itself! If you’re serious about incorporating cold water therapy into your routine, then you may wish to keep track of the temperature and duration of your sessions, along with any noticeable benefits felt.

Where should I put an ice bath?

An ice bath or cold plunge pool can be kept indoors or outdoors! As with hot tubs or swim spas, you can opt for a sunken design to give it a lower (and more private) installation.

At Palm Spas, we offer 5 different cold plunge pools that are similar to ice baths except, instead of ice, they are able to cool the water via a chiller or refrigerator unit. This enables users to set the temperature of the water to their preference, and then keep it at that temperature.

Built-in ozone and filtration systems also ensure clean and clear water every time you want to use the amenity.

Not sure which cold plunge pool is for you? Give us a call or drop us an email, and one of our experts will be in touch to discuss your requirements.