The benefits of cold water therapy have been known for centuries, and the trend of ice plunging has become increasingly popular in recent years, particularly among athletes, fitness enthusiasts, and weekend warriors. Cold plunging can be performed in several ways, including cold showers, ice barrels, cryotherapy, cold water tanks, and cold rivers. Whatever the method, the common theme is immersion in extremely cold water. While cryotherapy is a popular form of cold therapy, it does not offer the same benefits as soaking in a cold bath.
One of the most effective ways of cold water therapy is the technique of taking a 10-minute submersion in very cold water (38-55°F) after an intense exercise session or competition, also known as cold water immersion (CWI) or cryotherapy. Cold water therapy is thought to help alleviate muscular stiffness and soreness after strenuous exercise. However, the effectiveness of cold water therapy is influenced by moderation, and increasing exposure to the baths results in declining effects if done too frequently.
Ice baths should only be used after the most strenuous training or competition sessions, or when you need to return to the gym quickly; this is when the ice bath can be a lifesaver. If you’re looking for the greatest health hack available, a daily cold bath will benefit your health and well-being in numerous ways. The key is to do it on a daily basis. The following advantages have all been investigated by certified scientists and have proven to be effective:
- Increases dopamine production by 300%.
- Boosts immune function.
- Reduces inflammation.
- Increases metabolism and aids weight loss.
- Improves recovery.
- Accelerates lymphatic drainage.
- Reduces stress.
- Boosts thermogenesis (control your own heat).
- Improved blood sugar regulation.
The optimal temperature for an ice bath is around 10-15 degrees Celsius (around 38–55°F). The water temperature should be at 0 degrees Celsius / 32 degrees Fahrenheit, which is the freezing point of water. If you use a 3:1 water to ice ratio, this will take about 10 minutes, or it will happen quickly if you just have ice in the tub.
The golden number for taking an ice bath is 3 minutes, which is when you start to get all the health benefits of cold water immersion, especially at extremely low temperatures (38 Fahrenheit). According to research, you can stay in up to 10 minutes as your tolerance improves over time, but the health benefits slow down and reduce after 10 minutes.
Combining ice plunges and infrared saunas is an effective way to increase the heart rate between two extremes, turning it into an extension of time spent in the gym rather than a peaceful time at the spa. The combination of sauna bathing with cold-water therapy is not a novel concept. Many Nordic countries have been doing this for hundreds of years because they have understood that combining the activities has synergistic health effects.
If you haven’t tried it before, combining ice plunges and infrared saunas is an experience worth having, and Dr Refresh is the best place to do it. Dr Refresh is a leading provider of cryotherapy, infrared sauna, and ice plunging services that help improve your overall well-being. Dr Refresh’s ice plunging services are available in several locations across the United States, including Los Angeles, New York, and Miami.
Dr Refresh’s ice plunging services offer a full range of benefits, including reducing inflammation, improving blood circulation, reducing muscle soreness, and accelerating recovery after an intense workout. In addition, ice plunging can improve your immune function, increase your metabolism, and aid weight loss. Dr Refresh’s experienced staff will guide you through the process and ensure that you get the most out of