Ice Bath Cold Water Therapy
1. Prepare the ice: Fill a bathtub or a large basin with cold water. Add bags of ice, frozen water bottles, or a large ice block to the water to achieve a temperature between 40 and 55 degrees Fahrenheit.
2. Set up the area: Ensure the designated area is a comfortable environment. Consider dimming the lights or playing some music to enhance the experience.
3. Choose the right time: Doing an ice bath after a strenuous workout or sports activity is a great way to increase muscle recovery. However, if you are trying to increase muscle mass, doing an ice bath within 4-6 hours of your workout will reduce your muscle growth. It's also best to avoid doing it right before bed, as the cold water immersion may increase energy levels and make it difficult to sleep.
4. Warm up your body: For best results, warm up your body through light exercises, stretching, or a quick warm shower before entering the ice bath. This ensures better blood circulation and prepares your muscles for cold shock.
5. Wear appropriate attire: It's recommended to wear swimwear or clothes that allow for maximum exposure to cold water. Avoid wearing anything too snug or restrictive.
6. Ease into the ice bath: Slowly step into the cold water, starting with your feet and gradually moving up to your waist or shoulders, depending on the desired area you want to immerse. Take long, deep inhales through your nose and then exhale for as long as you can through your mouth to relax your body.
7. Manage the time: Studies have shown that at least 11 minutes of cold water immersion per week has great benefits for your body. Each session should be approximately 3-6 minutes. Any time spent in a single session over 6 minutes should not count towards your 11 minutes per week total.
8. Keep active: Gently move around or perform light exercises in the ice bath. This helps improve blood circulation and can help distract your mind from the temperature.
9. Continue focusing on breathing: Throughout the ice bath, practice slow, deep breathing to help calm your nervous system and activate relaxation responses. Take long inhales through your nose and exhale fully through your mouth.
10. Exit the ice bath safely: When you are ready to finish the ice bath, slowly stand up and step out of the tub. Be cautious, as you may feel slightly unstable due to the cold immersion. It is important to let your body warm up naturally. Allow your body to air dry for 2-4 minutes before drying off, and then get dressed. DO NOT take a warm shower afterward.
DIY 100 Gallon Stock Tank Ice Bath
Build Your Own Ice Bath $125-$300
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100 gal Stock Tank For Livestock
$110-$200
This is a durable material and comfortable size for taking an ice bath. Most tanks come with a pre-installed drain at the bottom. (Because of its size and weight, purchasing in person at your local hardware or country store is best.)
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Cover for 100 Gallon Horse Trough
$15-$30
While the cover does not provide much insulation to help keep the water cold it does provide protection from outside elements getting the water dirty.
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Wireless Pool Thermometer
$30-$40
It is helpful to know the temperature of your ice bath so you can gauge your progress and determine the amount of time to spend in the ice bath to gain maxim benefits. The wireless feature is nice to know the temperature without having to remove the lid/cover. -
Valve with Bulkhead Fitting and Hose Adapter
$11-$15
A great replacement for the plug that comes with your horse trough for convenient and easy draining.
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Garden Hose 3 ft
$11-$20
Depending on where you keep your ice bath this is a great way to control where your ice bath drains without having to move the entire bath.
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Pool Skimmer Net
$9-$15
A great simple way to help keep your water clean without having to drain the entire bath each time.
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Poolside Storage Basket
$12-$30
Depending on where you keep your ice bath it may be helpful to have storage close by to hold your phone, towel, timer, and other ice bath accessories.
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Count Up/Countdown Digital Timer
$12-$20
This can be a nice simple way to time your ice baths with a large display that stays with your ice bath.
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Above Ground Pool Filter Pump
$40-$80
A great way to add an extra layer of cleanliness to your water without having to drain it each time. It also helps circulate the colder water from the bottom of the bath to top, keeping consistent water pressure throughout the bath.
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Two Way Garden Hose Splitter
$11-$15
This makes it possible to keep your ability to drain the bath without disconnecting your pump each time.
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Male Adapter Pipe Fitting - 3/4 Inch x 1 inch
$2-$5
While the pump will work by draping the hoses over the side of the bath, this fitting makes it possible to connect your pump outtake hose to a bulkhead fitting installed towards the top of the bath. (If you purchase the drain valve, it will come with a bulkhead fitting you can use without having to purchase separately.)
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1" Spigot x 3/4" NPT Female
$2-$11
While the pump will work by draping the hoses over the side of the bath, this fitting makes it possible to connect your pump intake hose to the 3/4-inch hose splitter fitting installed at the drain outlet of the trough.
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1" Rigid Foam Board Insulation
$30-$50
This is helpful in providing a rigid top to go underneath the bath cover. It must be cut to size, and it does provide insulation to help keep your ice bath water cooler when not in use. (Because of its size, it is best to buy in person at your local home improvement store instead of ordering online.)
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Neoprene Finger/Toe Warmers
$12-25
These are great if your fingers and toes are sensitive to the cold. By wearing these neoprene warmers it will help your fingers and toes stay warmer during the cold water immersion allowing you to have a longer immersion to benefit the rest of your body.