Everything you want to know about ice baths is here

The ancient Greeks used cold water immersion mainly to treat fevers. They believed that the cold could offset the body's heat and relieve pain. In the 1960s, DH Clarke used it for recovery after exercise. Although there is some controversy about the role of cold water baths, some athletes still believe that it is very effective and is loved by professional athletes.

 

 

In the 1960s, DH Clarke used it for post-exercise recovery. In the 1970s, Gabe Mirkin popularized the use of ice for exercise recovery. Marathon runner Paula Radcliffe won the 10,000m event at the 2002 European championships and attributed her victory to the use of ice baths.

AJ Soares and Olympic swimmer Michael Pheips, among other high-profile athletes, use ice baths as a common recovery method. Members of sports including American football, marathon, rugby, tennis, volleyball and other sports choose ice baths for relaxation. Radio City Rockettes, some dance groups, Lady Gaga and other singers all take ice baths. Ice baths are becoming more common among professional athletes.

Ten summers ago, the ALS Association, to raise funds for research and public awareness of Lou Gehrig's disease, launched the Ice Bucket Challenge, in which donors filmed themselves and challenged other donors to participate, dousing themselves with a bucket of ice water, although there were some Questioning, it is undeniable that this popular Internet challenge has made the public aware of the disease ALS and promoted research on the treatment of this disease.

The discussion about ice baths almost never stops, but it is undeniable that ice baths are becoming more and more popular. Summer is coming, and I believe more people will try ice baths this year.

 

 

1. Relieve muscle soreness
This is the most obvious benefit of ice baths and the reason why they were originally used for athlete recovery. A 2015 meta-analysis reviewed data from 27 previously published articles to examine the possible effects of different cold compresses and other passive strategies after exercise. The analysis concluded: "Cooling, especially cold water immersion, significantly affects DOMS (delayed onset muscle soreness) symptoms."

2. Reduce inflammation
Cold water immersion constricts blood vessels, and this constriction can potentially limit inflammation by reducing the influx of immune cells and inflammatory mediators. Cold water immersion is also thought to affect the production and release of certain inflammatory mediators. A 2008 study of 10 people with different inflammatory rheumatic diseases found a significant reduction in pro-inflammatory cytokines after five days of whole-body cryotherapy.

3. Lower body temperature
Exercising outdoors in the hot summer can raise your body temperature, and an ice bath can help your body temperature drop quickly after exercise. Contact with cold water helped cool an overheated person twice as fast as other available methods. A 2015 medical journal mentioned that ice baths can effectively treat hyperthermia caused by exercise, such as heat exhaustion or heat stroke caused by overheating of the body, which ice baths can alleviate.

4. Promote metabolism
Cold exposure activates brown fat tissue-which creates energy that then becomes warmth, a process known as thermogenesis. Although more research is warranted, a byproduct of this process may be a boosted metabolism, because the body is working overtime to regulate its temperature. Therefore , you will find that you burn calories faster when you are in an ice bath. The colder you are, the harder your body will work to warm itself up, and the faster your metabolism will be.
5. Helps heart health
During an ice bath, your blood circulation gets a significant boost. Your heart is forced to work harder than usual to pump more blood to your organs. A 2015 study examined how cold acclimation affects cardiovascular disease risk and found that cold-adapted participants had better cardiovascular markers and were better able to handle oxidative stress than non-cold-adapted participants.

6. Helps mental health (reduces depression, anxiety, stress)
Ice baths activate the release of endorphins and adrenaline, which have been studied and found to treat depression. Additionally, a 2021 study found that CWI (cold water immersion) was an effective therapy for improving mood in young, healthy individuals. A 2023 study published in the journal Biology found that after immersing themselves in cold water at 68 degrees Fahrenheit for five minutes, participants felt more active, alert, focused, proud and inspired, and less painful and nervous.

7. Strengthen the immune system
According to research, ice baths can strengthen the immune system. When going to school or working, people who have the habit of taking ice baths are 30% less likely to contract diseases than those who do not have the habit of taking ice baths. Some evidence also suggests that ice baths support a healthy immune system. In one small study, people were exposed to bacteria to see how the body's immune system responded. Participants who took the ice baths experienced fewer symptoms of bacterial infections than those who did not.

8. Enhance courage and resilience
In 2019, Tipton asked "Have we become too comfortable?" Thanks to our high degree of control over our environment, we provide ourselves with unprecedented thermal comfort, with central heating, air conditioning, readily available hot water, etc. all wrapping us in an environment of constant comfort. It takes a lot of courage to challenge our body's heat balance, and it takes a certain amount of mental endurance to force your body into cold water. This practice develops a mindset of perseverance and self-discipline that can carry over into other pursuits.

9. Helps sleep
Cryotherapy has been found to have positive effects on sleep and circadian rhythms. Ice baths are a form of cryotherapy and therefore may have a positive impact on sleep. A 2019 study found that men who underwent whole-body cryotherapy after exercise experienced less disrupted sleep and better sleep quality than those who did not receive cryotherapy. Known mental health benefits may also play a role in aiding rest.

 

 

You can start an ice bath in many situations, and while it may sound difficult, it's actually very easy. You can choose from home, outdoor ice baths, ice bath buckets, lakes, or professional fitness centers. One key item you'll also want to have on hand: a thermometer.

If you're taking an ice bath at home, here are some steps:
1. Wear light sportswear such as shorts and sweatshirts. This helps protect sensitive areas of the skin. You can also wear a bathing suit, gloves and socks.
2. Fill the bathtub with cold water and slowly add ice cubes. Add the amount of ice cubes slowly and use a thermometer to measure the temperature.
3. Set the timer, generally 5-15 minutes. To prevent accidents, do not exceed 15 minutes.
4. Slowly put yourself into the bathtub and submerge your lower body first. After using it slowly, submerge your waist and lower the height to your neck.
5. Try to relax and take deep breaths while soaking. If you feel something is wrong, you can leave early, especially if you are not familiar with ice baths.
6. When the timer goes off, get out of the tub, take off your wet clothes, dry yourself with a towel, and put on dry clothes.

 

 

1. Be mentally and physically prepared
Ice bathing is not an ordinary experience, it is a challenge for you, which may be difficult at the beginning. Before you start, you can take the time to consult with your GP. Do as much research as you can and be aware of the risks that cold water can pose. You can also set some goals for your first ice bath and decide ahead of time what you want to do: a quick soak or a longer soak. Setting goals is also helpful for things you want to focus on, such as breathing or relaxing your muscles.Do warm-up exercises in advance

2. Step by step
When you take an ice bath for the first time, you can try a relatively acceptable temperature first, and slowly increase the amount of ice used. When you get used to this temperature, you can try a lower temperature. This is not a competition, you don't need to stick to it blindly, the biggest goal is to improve your health.

3. Don't stay too long
It is best not to take an ice bath longer than the recommended 15 minutes. Of course, some people can even stay in the ice water for more than an hour, but this is often a minority. But for us, prolonged exposure to ice water can lead to dangerous situations such as shock or hypothermia.

4. Pay attention to body signals
Prolonged exposure to ice water increases the risk of frostbite. Situations that may cause your body to become too cold and require you to leave immediately include: excessive shivering, numbness of the skin, unusually tight or waxy skin, white or sallow skin, fatigue or lack of energy, drowsiness, confusion, slurred speech, memory loss , move slowly. Once these conditions occur, please stop the ice bath immediately!

 

 

We are an industry and trade company specializing in inflatable products. We continue to pursue product innovation and will launch an ice bath tub at the end of 2023. Using an inflatable bathtub allows you to easily take an ice bath outdoors. If you are looking for a supplier of outdoor sports inflatable products, we will definitely be your best choice with high quality, trendy products and competitive prices.

Our ice bath tubs are customizable, and you are sure to find an ice bath tub that suits you here.view more