8th May 2024

How to Have Ice Baths at Home

There’s a cool trend sweeping through our country and yep, we're talking about the brisk and bracing world of ice baths. Right from the comfort of your own home. But it's not just about proving your toughness; there's a whole iceberg of benefits beneath the surface.

Ready to explore how?

Stick with us as we guide you through the icy waters of how to have an ice bath at home ensuring you're well-equipped to take the plunge!

Home Ice Bath

How to have an ice bath at home

Getting ready for a cold plunge at home is easy, especially with our beautifully crafted (in Finland we might add) Deluxe Freezy Ice Bath.

Ok, now the quick sales pitch is done, the very first decision you need to make is how you’re going to take an ice bath.

Will you buy an ice tub or start with a DIY option?

If it’s the DIY path you tread, many people will opt for the trusty bathtub. It’s ready-made for the task.

But if you’re itching for something a tad more adventurous and you have the means, there’s the option of converting an old chest freezer into a dedicated chill zone.

Once you’ve made your decision, it’s into the cold you go and it’s easy as 1, 2, 3:

  1. Fill your chosen method with tap water or a hose if you’ve opted for the outside zone.
  2. Next, add ice - a couple of bags from the local service station or supermarket should be enough for a start. You want the water cold enough to feel refreshing but not so cold you think you're in the Arctic.
  3. Give the water and ice a good swirl around.


Remember to have a warm towel and a robe nearby. It’s nice to have something warm to wrap up in right after your cold plunge and your future self will thank you for this bit of comfort!


We told you it’s easy so now onto a few other important considerations.

    What not to do in an ice bath

    Before we get too carried away dreaming of frosty dips, it's crucial to chat about safety.

    Jumping right into very cold water isn't a good idea, especially if you’re a first-timer. Your body likes it better when you ease into the cold bit by bit. Think of it like dipping your toes in the ocean to get used to it.

    If you haven’t already, you may like to start your journey into the cold by taking cold showers. In fact, gradually exposing your body to cold temperatures is in line with Wim Hof’s approach.

    Further, whilst taking the plunge can be a solo adventure, having a mate or family member nearby is a smart, maybe even a fun move.

    Whether it’s to hand you a towel, or having someone to cheer you on, it can be more fun when someone’s got your back. Plus, it’s a great way to introduce them to the chill life!

      How long should I stay in an ice bath?

      You might think it’s all about how long you can tough it out in the cold, but less is often more here.

      For most people, staying in for 5 to 10 minutes is just right. This short time frame helps your body get the benefits, like reducing muscle soreness and improving recovery, without the risks of overdoing it.

      If it’s research you value, then research shows that 2 minutes is actually the optimum per day - or about 11 minutes cold therapy per week.
      It's about finding that sweet spot where you feel refreshed and invigorated.

      But remember, like we mentioned above, a gradual approach to cold water immersion is highly recommended to start with.

        How long after an ice bath can I shower?

        After stepping out from the cold, you might be tempted to jump into a hot shower straight away, but it’s better to wait a while.

        Give your body about 15 to 20 minutes to warm up on its own. This gradual warming helps your body adjust back to its normal temperature safely.

        Jumping into hot water immediately can shock your system, which isn't what we want after treating our bodies to the rejuvenating effects of the cold. Plus, this waiting period allows your body to continue the recovery process naturally.

          How often should you have an ice bath?

          Finding the right routine for your chilly dips depends a lot on your own schedule and fitness goals. Some people find a quick plunge once a week does wonders, while others might opt for it after every intense workout.

          The key? Listen to your body.

          If you’re feeling great and recovering well, you might be on the right track. If you're feeling run down or not seeing benefits, it might be time to dial it back. Remember, it’s all about balance and what works best for you.

            How often do you change ice bath water?

            When it comes to keeping things clean, regular water changes are a must. Depending on how you choose to do an Ice Bath - will depend on how often you need to change the water.

             
            Heavenly Saunas Freezy Tub has a UV Sanitiser and Physical cartridge system - you can also add mild bacterial fighting chemicals to maintain your ice bath water for an extended time frame.

             
            Keeping a very low temperature of 3 degrees - is also great for your health and stopping bacteria from forming - bacteria do not like the cold!!! This helps keep things hygienic and ensures you're always stepping into a clean and refreshing environment.

             
            Keeping your chill zone clean is just as important as the plunge itself!

              Alternatives for the Not-So-Brave

              If the thought of a chilly dip sends shivers down your spine before you've even touched the water, don't fret. There are plenty of other ways to help your body recover and keep your spirits high.

              Maybe you’d like to consider a warmer approach like a sauna? There are definitely benefits of an ice bath and a sauna and it really does come down to personal preference.

                What the Heavenly Saunas Team love about Ice Baths

                Wow - what is not to like about Ice Baths! It really gives a euphoric hit to your whole system. However we won’t lie - getting in is hard but what you need to remember is, it’s not going to kill you! No sir re - in fact, it’s going to make you feel alive - more than you have ever experienced.'


                It becomes addictive - so don’t say we didn’t warn you!

                Wrapping Up


                Remember, dipping into ice baths is not about pushing yourself to the limit every time. It’s about listening to your body, finding joy in the process, and celebrating each step you take toward a healthier, more vibrant you.

                Follow these tips and you’re on the right path.

                And if you do decide to explore premium quality ice bath options, we’ve got you covered with our Finnish designed and made cedar ice baths.
                But no pressure, the best path is the one that feels right for you.

                Frequently Asked Questions (FAQs)

                How cold should the water be?


                Generally, water around 10-15°C is a good starting point especially if you’re easing into cold water therapy however the real health benefits kick in from 4-8 degrees.


                Can I take a chilly dip if I'm feeling unwell?


                This is a great question and it comes down to how unwell you are and what symptoms you have. Some would argue an ice bath helps speed up recovery and others would argue the opposite. If you're unsure, it’s always best to speak to a medical practitioner.

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