Ice Baths: 3 Most Frequently Asked Questions

You asked and we answered. Explore your most commonly asked questions to ice bathing…because inquiring minds want to know!

What is the ideal water temperature for an ice bath?

Everyone tolerates cold differently, and the most important factor is what temperature evokes the discomfort of “this is cold, I want to get out, but I can safely stay in”. The ideal water temperature for an ice bath is typically between 50-60°F (10-15°C). This range is cold enough to elicit the desired physiological responses without being excessively uncomfortable or causing harm.

Here’s a helpful temperature guide:

Beginners:

• Start with shorter durations at slightly higher temperatures. For instance, beginning with 30 seconds to 2 minutes in water that is 5-10°C (41-50°F) and gradually increasing the duration and decreasing the temperature over the first few weeks.

Intermediate:

• After 3-6 weeks, as you become more cold-adapted, you can reduce the water temperature to 1-5°C (34-41°F) and stay in for up to 10 minutes. However, it is generally recommended not to exceed this duration to avoid adverse effects like hypothermia or frostbite.

Advanced:

• For those who have been practicing cold exposure for over 6 weeks, you can aim for temperatures just above 0°C (32°F) and stay in for up to 3 minutes. Staying longer than this is not necessary and can be risky.
  

How long should I stay in an ice bath?

A typical ice bath duration is between 5-10 minutes. Note, the colder the water, the shorter amount of time you need to expose yourself to the cold.

It's important to listen to your body and start with shorter sessions, gradually increasing the time as you become more accustomed to the cold.

How often should I take ice baths?

The frequency of ice baths can vary depending on individual goals and tolerance. For general recovery, 2-3 times per week is common. Athletes may use ice baths more frequently during intense training periods. According to Dr. Susanna Soeberg’s research, precisely 11 minutes of cold exposure in divided sessions per week is enough to receive the metabolic benefits of brown fat activation.

As always, we encourage you to listen to your body and discern between feelings of discomfort and being unwell. If you have any concerns about whether ice baths are right for you, please consult your physician or medical professional.