Benefits Of Ice Baths: An Intro To Sub-Zero Waters
Yeah, But It's Cold.
When you think of a relaxing bath, chances are, you’re imaging warm and soothing water. There may be some bubbles, candles, and calming music involved too. But you may want to think about changing things up to an ice bath every now and then.
Plunging your body, or even parts of it, into frigid water for a short duration, otherwise known as taking an ice bath, has plenty of benefits for you to discover. Also known as cold water immersion, the water should be at 50 to 60 degrees Fahrenheit to chill the body without exactly freezing it.
When Should you Ice Bath?
It’s best to take an ice bath immediately after exercising to get the best benefits. And you should make sure you spend no more than 15 minutes in an ice bath to prevent frostbite or hypothermia. Here’s what an ice bath can do for you after your next workout session!
Helps Your Muscles Recover
When you climb into an ice bath, your blood vessels will constrict, making them smaller. After staying in for up to 15 minutes, when you get out, the change in temperature makes those blood vessels re-open at a rapid rate, making your body flush out metabolic waste. As such, your muscles get the oxygen and nutrients they need to help with muscle recovery.
Keeps you from feeling sore
After an intense workout, an ice bath can help delay the onset of muscle soreness. Since it is thought to decrease inflammation, it seems to help prevent that aching feeling post-workout. Naturally, this helps reduce your risk of injury too and also serves to prepare your body for your next workout.
Quicker Cool Down
If you feel hot after a heavy workout, nothing will feel better than an ice bath. It will cool your body down quickly and help reduce your high body temperature so you’ll balance back out.
Improved Mental Health
The funny thing about ice baths is that they can feel a bit on the uncomfortable side at first. But as you jump in, you start focusing on breathing, and hence, relaxing. In time, you start developing tolerance for these chilly temperatures. As it helps the body, it works to help the mind, helping you re-center yourself both physically and mentally.
Get Better Sleep
Another reason to take this kind of polar plunge is because cold water can positively impact your central nervous system. It works much like hitting the reset button, letting you fall asleep faster and more deeply after taking a 1o to 15 minute ice bath.
How to Draw An Ice Bath
You can use the tub in your bathroom for an ice bath. The best time is right after your workout. Use a thermometer to get the right temperature at 50 to 60 degrees Fahrenheit and then hop in. Time yourself so that you’re not in there any longer than 10 to 15 minutes. Of course, if you notice your skin changing color before then, get out immediately. With regular ice baths, you’ll start to see a difference in how you feel post-workout and be ready to take on more!