The Perfect Ice Bath

Hey there,

Ice baths can be confusing.

While they are extremely beneficial,

and bring lots of awesome benefits, like reduced inflammation, improved athletic performance, and reduced stress,

finding the correct time and temperature can be hard.

But don’t worry, I’ve got you covered👇👇

Ice baths are complicated,

Its not as simple as getting into cold water.

How long you stay in, and at what temperature can make a huge difference on the benefits you see.

Let’s break it down into three main theories:

This first theory recommends staying in for 10-15 Minutes, at 50-59 degrees.

This combo maximizes muscle recovery and inflammation reduction. It provided a balance of safety, and effectiveness.

This combo is cold enough to stimulate vasoconstriction (stabilizing blood pressure), but still allows you to stay in for up to 15 minutes.

However, staying in for this long will increase the hypothermia risk, making an option I would stay away from.

This next theory recommend staying in for 2-5 minutes, at 37-46 degrees.

This combo is only for experienced users, looking to maximize their mental resilience and cold tolerance.

This extreme condition, triggers a more intense physiological response, leading to improvements in the body’s stress response systems.

However, this may cause cardiovascular stress, making it another option I would avoid, unless you’re experienced.

This combo, recommend staying in for 5-1 minutes at 59-58 degrees

This is the safest option.

Ideal for beginners, this option offers all the benefits previously mentioned, but at a lesser, safer level.

The warmer temp will reduce the cardiovascular shock, but still maintain most of the benefits.

I DO recommend this method, for all ice-bathers.

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