You’ve probably seen it on social media: ice baths. Many people swear by it. But how long would you actually have to sit in such a bath to really experience its benefits? We’ll find out!
The benefits of an ice bath
For many people, taking an ice bath is completely worth it. It can relieve irritation and pain and it can constrict your blood vessels. This can be especially good for you if you are an athlete or active sportsperson who sometimes suffers from injuries or muscle pain here and there. Taking an ice bath can speed up the healing process. In addition, taking an ice bath is also good to increase your alertness. You really feel awake for a moment when you do it. Yet for some people it is also very relaxing to take an ice bath. The only disadvantage of the ice bath is that your body has to get used to the cold. So it takes some time and patience to do it.
This is how you take an ice bath
To take an ice bath, you need a bathtub or a large container that you can fit into. Then fill it with cold water and ice cubes. Go for a temperature between 10 and 15 degrees Celsius. As soon as your bath is filled you can take a seat in it. You can first stand in it and let your legs get used to the cold before you sit completely in it. But of course you can also go all out straight away. Once you are in the water, focus on your breathing and stay calm. Try not to think about the urge you have to get out of the water, but about the water.
How long should you sit in an ice bath?
If you are new to ice baths, we recommend staying in the water for between one and two minutes. Taking ice baths is all about small steps. So take the process slowly and don’t push yourself too far too quickly. How long you should sit in an ice bath depends on your personal goals. But in general it is recommended that an ice bath last no longer than ten minutes. It is normal to shake a little when you are in the water. But as soon as your body starts to lose sensation or start to tingle, we recommend leaving the water immediately.
This is how often you should take an ice bath
If you want to make ice baths part of your routine, we recommend making it part of your weekly ritual. You can also do it more irregularly and only do it when you feel the need. It is certainly a good way to take care of your body when your muscles are bothering you. But there are no guidelines for how often you should take a bath.
