With the promise of certain health-boosting benefits, people are submerging in an ice bath, plunging a cold plunge, or even dipping in icy lakes. These forms of cold water therapy are becoming a very popular addition to many peoples’ normal health routine. But how often should you take an ice bath, and how does frequency affect the benefits?
You can ice bath daily, or multiple times a week to experience the potential benefits. How many ice baths a person should take a week, depends on the individual. A common goal is working your way up to 3-4 a week at 5 minutes max per session.
Keep in mind, that it can be a slow process for some and you can start with 30-60 seconds dips here and there. It is safer to start to let the body get used to it slowly. The temperature and length of each ice bath are also extremely important to consider.
To help you find a clear answer for how often you should practice cold water therapy, we will examine the benefits and research on the best frequency. Examining the effects more or less ice baths have on these benefits can help you set your personal goals with safety in mind
Cold Water Therapy Frequency and the Benefits
There is not that much research out there on how often a person should ice bath. However, doing some good research on the benefits of cold water therapy can help you understand how it works, motivate you, and help you decide how often to take an ice bath for your own health goals.
Speeding Up Recovery
Post-exercise, muscles often suffer micro-tears and inflammation. An ice bath, typically around 10-15°C (50-59°F), can constrict blood vessels, which reduces swelling and tissue breakdown. Once you get out of the cold water, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.
Reduces Muscle Soreness
Delayed Onset Muscle Soreness (DOMS) is a common affliction for athletes, or those who regularly workout. Studies have shown [1] that ice baths can significantly reduce muscle soreness post a high-intensity workout. The cold exposure helps numb the nerve endings, offering immediate pain relief and reducing the perception of soreness.
A Boost the Immune System
Regular exposure to cold water can boost the white blood cell count [2] because the body is forced to react to changing conditions. Over time, the body becomes better at mobilizing its defenses. One more study [3] that had participants do cold water immersion three times a week for six weeks demonstrated that this therapy does activate the immune system.
Enhancing Mental Toughness
The challenge of immersing oneself in cold water can also build mental fortitude. Regular ice baths can help in developing a stronger mind, improving an individual’s ability to cope with uncomfortable situations and stress.
Improves Circulation
Cold water immersion stimulates blood flow. When you immerse yourself in cold water, blood rushes to surround your vital organs. The heart is forced to pump more efficiently, pushing blood through all your vessels, flushing out impurities, and supplying muscles with nutrients.
Weight Loss Aid
Some research [4] suggests that cold temperatures can activate brown fat in the body, which plays a role in burning calories. The activation of brown fat stimulates thermogenesis – a process where the body burns calories to generate heat.
For more info on how ice baths may help with weight loss, see our article how ice baths help burn fat.
Ice Bath Frequency: What to Consider
Individual Goals
The frequency of taking ice baths is greatly influenced by personal goals, which can range from recovery after intense physical activities to enhancing overall well-being.
Athletes or individuals engaged in rigorous physical training often incorporate ice baths into their recovery routines. The primary goal here is to mitigate muscle soreness and accelerate recovery, thereby enabling more efficient training sessions.
On the other hand, those seeking general wellness might use ice baths to boost mental clarity or improve circulation. For these individuals, the frequency of ice baths is less about physical recovery and more about maintaining a consistent state of well-being.
Lifestyle and Daily Routines
Lifestyle and daily routines also play a pivotal role in deciding the frequency of ice baths. Individuals with a hectic schedule might find it challenging to incorporate regular ice bath sessions into their routine. In contrast, those with more flexible schedules or who prioritize wellness practices in their daily life may find it easier to maintain a consistent ice bath routine.
The time of day and the activities preceding or following the ice bath can influence its effectiveness and the individual’s ability to integrate it into their lifestyle. For instance, someone who practices morning workouts may prefer an ice bath post-exercise to maximize recovery, while another individual might find an evening ice bath more relaxing and conducive to better sleep.
Health Conditions and Cold Tolerance
A critical factor in determining the ideal frequency of ice baths is an individual’s health condition and tolerance to cold. Some people may have medical conditions that require a more cautious approach to cold therapy.
Personal tolerance to cold varies significantly among individuals. This tolerance is not just a matter of preference but can be influenced by factors like body composition, age, and previous exposure to cold therapies. Those with a higher tolerance may opt for more frequent ice baths, while others may find shorter, less frequent sessions more beneficial.
Be sure to know the risks of cold exposure therapy, and see how an ice bath affects the heart, especially if you have any health conditions.
How Often To Ice Bath for Beginners
Embarking on the journey of ice bath therapy requires a thoughtful and measured approach, especially for beginners. Before starting, it’s essential to understand what ice baths entail. This knowledge will help set realistic expectations and make informed decisions about how to incorporate ice baths into your routine.
1. Start With Short Initial Sessions
Begin with short immersions, lasting no more than a few minutes. As your body gets accustomed to the cold, you can slowly increase the duration of each session. It’s crucial not to rush this process.
2. Monitor Body’s Response
After each session, observe how your body reacts. Look out for signs of positive adaptation like feeling invigorated or having improved recovery after physical activity. Be aware of any negative responses such as excessive shivering, discomfort, or skin irritation.
3. Gradual Frequency Increase
Start with one session per week. Once comfortable, consider adding another session, but only if your body’s response is consistently positive. Remember, the goal is to enhance wellness, not to push your limits unnecessarily.
4. Focus on Breathing
Breathing plays a crucial role in managing the body’s response to cold. Practice deep, controlled breathing to help calm the mind and regulate body temperature. This technique will be invaluable during and after the ice bath.
5. Stay Hydrated
Ensure you are well-hydrated before taking an ice bath. Proper hydration aids in circulation and helps the body regulate temperature more effectively.
6. Use a Timer
To avoid overstaying in the cold water, especially as a beginner, use a timer. This will help you keep track of time and ensure that you don’t exceed the recommended initial duration.
7. Have a Plan for After
Plan how you will warm up after the ice bath. Gentle activities like stretching, wearing warm clothing, or drinking a warm beverage can aid in the recovery process.
See what to do after an ice bath for safety tips and ideas for expanding your cold therapy routine.
What Do You Need To Start Cold Water Immersion Therapy
The first step in cold water immersion therapy is creating a basic ice bath or cold plunge setup. This doesn’t have to be expensive or elaborate; a simple, no-frills approach can work just fine for beginners.
Basic Ice Bath Setups
The most basic and effective way to experience cold water immersion is to get a tub dedicated to an ice bath.
1. Metal Tub: A large metal tub is a cost-effective and readily available option. It’s durable and can hold enough water for a full-body immersion.
2. Plastic Container: These large plastic containers are another budget-friendly option. They are lightweight, portable, and come in various sizes to accommodate different body types.
3. Basic Specialized Ice Bath Tub: For a more specialized approach, consider products like the Cold Pod, designed explicitly for cold water immersion.
See our best budget cold plunges guide for a closer comparison of the most affordable ways to begin or enhance your cold therapy journey.
Upgrading to a Cold Plunge with a Water Chiller
For those ready to dive deeper into cold water immersion therapy, investing in a cold plunge is a worthwhile consideration. The difference is that a cold plunge comes with a water chiller designed to make many aspects of cold therapy more convenient.
Advantages of a Cold Plunge with Water Chiller:
- Temperature Control: A water chiller allows you to precisely control and maintain the water temperature, providing a consistent cold immersion experience.
- Water Cleanliness: With a water chiller, the need to frequently change water is reduced. The system can filter the water cleaner for longer periods.
- Convenience: Unlike the basic setup, there’s no need to regularly buy or make ice. This saves time and effort, making it easier to maintain a regular cold immersion routine.
Due to the advanced water filtration and cooling, the water chiller can be a costly part of an ice bath build. However, you have to factor in how much ice, water, and time it saves to have a setup with a chiller.
Check out the best water chillers for an ice bath to see our recommendation for your tub or at home cold plunge setup!
Final Thoughts
Ice baths and cold water immersion therapy are highly individualized practices that depend on personal goals, lifestyle, and physical condition. Whether you are an athlete seeking faster recovery or someone looking for general wellness benefits, the frequency and approach to ice baths should be tailored to your needs and capabilities.
The journey of cold therapy is as unique as the individual undertaking it. The way one incorporates this practice into their life is deeply personal. For athletes, the emphasis may be on recovery and performance enhancement, integrating ice baths as a regular part of their rigorous training schedules. In contrast, individuals seeking overall well-being might focus on the mental clarity and stress resilience benefits, aligning their sessions with their daily routines and comfort levels.
It’s not about adhering to a rigid schedule or mimicking others’ routines, but about finding a rhythm that resonates with your physical needs and lifestyle. This process is about nurturing your body and mind, allowing the natural resilience and adaptability of your body to guide the frequency and intensity of the ice baths. Remember, the goal is to challenge your comfort, but not recklessly.
References
- Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L., & Ma, Y. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48, 177-187. https://doi.org/10.1016/j.ptsp.2021.01.004
- Tipton, M. J., Eglin, C. M., & Golden, F. S. (1998). Habituation of the initial responses to cold water immersion in humans: a central or peripheral mechanism?. The Journal of physiology, 512 ( Pt 2)(Pt 2), 621–628. https://doi.org/10.1111/j.1469-7793.1998.621be.x
- Janský, L., Pospísilová, D., Honzová, S., Ulicný, B., Srámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European journal of applied physiology and occupational physiology, 72(5-6), 445–450. https://doi.org/10.1007/BF00242274
- Huo, C., Song, Z., Yin, J., Zhu, Y., Miao, X., Qian, H., Wang, J., Ye, L., & Zhou, L. (2022). Effect of Acute Cold Exposure on Energy Metabolism and Activity of Brown Adipose Tissue in Humans: A Systematic Review and Meta-Analysis. Frontiers in physiology, 13, 917084. https://doi.org/10.3389/fphys.2022.917084
