Ice baths can be a great tool to use on your healthy parent journey. If you aren’t familiar with them then here are 7 benefits of ice baths and everything you need to know to be able to make your own.
What is an ice bath?
An ice bath involves immersing the body in ice cold water, usually at temperatures between 10-15°C. They are a recovery technique commonly used by professional athletes and fitness enthusiasts after intense workouts but are also becoming increasingly popular amongst individuals who are invested in their wellness too. There are numerous benefits of ice baths but they are primarily used to reduce muscle soreness and inflammation after intense physical activity.
What are the benefits ice baths?
There are numerous physical benefits of using an ice bath, especially for athletes or people who do regular exercise. There are also mental health and wellbeing benefits associated with ice baths which don’t require you to stay in the water for as long and are often referred to an cold plunges as well as ice baths.
Here are some of the potential benefits you my see if you start using ice baths
Reduces Muscle Soreness and Inflammation
The cold temperatures from an ice bath can act as pain relief and help ease sore muscles (delayed onset muscle soreness, or DOMS) and inflammation by constricting blood vessels. This limits swelling and can alleviate the stress put on the muscles during high-intensity activities.
Speeds Up Recovery
When ice baths are used after exercise, the rapid cooling effect helps flush metabolic waste and lactic acid out of muscle tissue. Once the body re-warms, heart rate increases which then increases the blood flow which brings oxygen and nutrients to the muscles for faster muscle recovery and repair.
Reduces Swelling and Tissue Damage
Intense physical exertion can lead to small tears in muscle fibers, which may cause swelling. The cold temperatures from ice baths help minimize this swelling and reduce tissue damage, further aiding the healing process which is why cold therapy such as applying ice is often used for isolated injuries.
Relieves Muscle Fatigue
Using cold-water immersion after training can also decrease the perception of fatigue. When the core body temperature provide a numbing effect that temporarily eases muscle pain.
Boosts Circulation and Immune Response
Cold water exposure constricts blood vessels, which improves circulation when the body warms up again. Enhanced circulation can lead to an improved immune system and help clear out toxins.
May Improve Mental Resilience
This perceived benefit of ice baths is one of the reasons why they are becoming increasingly popular. Taking an ice bath can be mentally challenging, and enduring it builds mental toughness, discipline, and the ability to manage stress. This practice can carry over into handling life’s pressures with greater ease. Increasing your time in an ice bath is a great way to improve your own self belief and practice self care.
Improves Mood
Another benefit of an ice bath that is making them popular with non athletes too is that cold water exposure stimulates the release of endorphins (feel-good hormones) which is believed to boost a persons mood, reduce their stress levels, and even enhance energy levels, focus, and alertness due to increased adrenaline and dopamine production. People wanting these particular benefits often have an ice bath first thing in the morning to help set them up for a productive day.
Improve Sleep Quality
Some people find that taking an ice bath after an evening workout helps lower their body temperature and relaxes their muscles, potentially aiding in better sleep.
There are numerous companies that now sell ice baths so that you can use them at home ad some even rent them if you just want to try before your buy or only use for a specific time frame like in the run up to a big sporing event. However, if you are unable to buy or rent an ice bath or would just prefer not to then you can make one at home, here’s how….
How to make an ice bath at home
Making your own ice bath is relatively simple and can be done at home with minimal equipment meaning everyone can enjoy the benefits of an ice bath without breaking the bank.
You will Need
- Bathtub or large container that you can comfortably sit or immerse most of your body in.
- Ice (a few bags, depending on your bath’s size).
- Cold water, tap is fine
- Thermometer
- stop watch or clock
- Towel and warm clothing for after your bath.
How to make your ice bath
- Fill the Bathtub with Cold Water
- Begin by filling your bathtub or large container with cold water. The water should be enough to fully submerge the part of your body you want to treat e.g., legs up to the waist or full immersion for a whole-body ice bath.
- Add Ice
- Gradually add ice to the cold bath. You’ll need several bags of ice for a typical bath. The aim is to lower the water temperature to approximately 10-15°C.
- Stir to Distribute the Temperature Evenly
- Stirring the water helps distribute the cold evenly. You can use your hand or another tool to ensure that there are no warm spots.
- Check the Temperature
- Use a thermometer to check that the water is within the desired temperature range. If it is too cold, you can add more water to balance it out; if it is too warm, add more ice.
- Enter the Ice Bath Slowly
- Slowly ease yourself into the icy water. This gradual immersion helps your body adjust to the cold. Breathing deeply and slowly can help manage the initial shock of the ice-cold water.
- Stay Immersed for 10-15 Minutes
- For maximum benefits, try to stay in the ice bath for 10-15 minutes. If you are new to cold water immersion therapy it can be a good idea to start with a shorter time like 2 minutes and gradually increase it as you become more accustomed to the sensation. You may also want to start with just immersing your lower body and build up to the entire body. Do not stay in longer than the recommended maximum of 15 minutes as this increases your risk of hypothermia.
- Get Out and Warm Up
- Carefully exit the ice bath, as your muscles may be a bit stiff. Dry off with a towel and dress warmly. Allow your body to warm up naturally and avoid going straight into hot water, however a warm bath or shower can be nice.
While ice baths can offer many benefits to your overall health, they may not be suitable for everyone, particularly people with cardiovascular issues or sensitivity to extreme cold. It’s important to consult with a healthcare provider before starting cold-therapy practices, especially if you have pre existing medical conditions.