Research shows that you get the most benefit from cold treatment if you immerse yourself for up to 20 minutes. If you're new to ice baths, it will probably be difficult to stay put for longer than a few minutes.
Cold therapy, also called cryotherapy, uses exposure to cold temperatures to cool the body's tissues for therapeutic reasons. There are several ways to apply cold therapy, including: Cold showers, which involve lowering the water temperature below 60 degrees for two to three minutes at a time.
It is generally recommended to aim for a temperature that feels uncomfortable but still safe (no colder than 10°C, 50°F). If you have any form of access to cold water, whether it be a lake, a river, or your home shower and bathtub, you can participate in CWI and begin to explore its benefits.
Don't jump into the full 15 minutes: Start with 2-5 minutes and slowly increase your time in an ice bath. Over several weeks, move up to 10 minutes and eventually 15 minutes. Only immerse part of your body: Start by taking ice baths that only immerse your legs.
Taking cold showers every day for 30 days may lead to increased energy levels and alertness as well as improved overall health. Your skin and hair may feel and look better due to the reduced drying and irritating effects of a hot shower. However, remember, individual responses to cold therapy vary.
There's no evidence that cold showers help with weight loss. But they still may provide other benefits for your metabolism. Cold water immersion can activate brown fat cells, which then burn fat to create more energy. Some studies suggest this can help regulate insulin levels and help prevent diabetes.
This could be anywhere from 30 seconds to 2 minutes. Some people prefer to take a purely cold shower of around 5–10 minutes. This may also be a practical approach to cold water therapy. According to an old journal article, several studies cite a target cold temperature of about 68°F (20°C).
Ice baths aren't as extreme as whole-body cryotherapy, which involves exposure to very low temperatures. Instead, ice baths require a brief –– usually around 5 to 10 minutes –– plunge in 50°F to 59°F water. Ice bath fans use the practice to remedy muscle soreness, stress, and more.
Powell, a vascular surgeon, says cold plunging is safe if you're reasonably fit and have no history of arrhythmias, high blood pressure, diabetes, poor circulation or heart problems. He also advises that anyone with Raynaud's phenomenon, which causes decreased blood flow to the fingers, avoid cold plunging.
Mood Enhancement and Energy Boost: Cold showers are known to invigorate and energize the body. The shock of cold water can provide a natural boost to mood, increase alertness, and alleviate symptoms of fatigue, which can indirectly contribute to anxiety reduction.
According to the Titanic Museum's website it was 28 Fahrenheit. Wonderworks in Pigeon Forge has an exhibit where you can stick your hand in water at that temperature to see how long you can stand it.
Boosts Metabolism and Weight Loss
Regular cold showers stimulate the production of brown fat, a type of fat that generates heat by burning calories. Over time, this can aid in weight management and potentially support weight loss efforts when combined with a balanced diet and exercise.
Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage leads to less inflammation, which in turn reduces soreness and helps restore physical performance the next day.
How cold should the water be? Water turns to ice at 0 degrees Celsius / 32 degrees Fahrenheit. For an ice bath, the water should be around 10-15 degrees Celsius (around 50-60 Fahrenheit). This usually takes around 10 minutes to achieve if using a 3:1 water-to-ice ratio, or instantly if it is just ice in the tub.
'The secret to acclimatising to cold water is just to swim in it, often – at least once a week, and preferably two or three, gradually extending the time that you stay in the water,' says Dr Heather Massey a swimmer and a researcher at the Extreme Environments Laboratory at the University of Portsmouth.
Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.
While it's safe to do a cold plunge every day, it's possible to overdo it in a few ways. If you jump into cold water too fast, it can shock your body and cause problems with your breathing, heart rate, blood pressure, or mental state.
Cold plunges or ice baths initiate a range of physiological responses that can aid in detoxification: Boosting Lymphatic Circulation: Cold exposure causes the lymph vessels to contract, which in turn helps move lymphatic fluid throughout the body.
Dipping yourself in an ice bath for 30 days triggers considerable physiological adaptations such as reduced muscle soreness, improved circulation, and potentially heightened immune function. You may also notice an unexpected boost in mental resilience and mood regulation.
It takes a lot of energy to keep your body warm, so you'd think that calories would melt away. However, studies show that a ten-minute cold plunge will only burn 10-20 additional calories.
Don't take a warm bath or shower soon after your cold session.
The cold constricts cuticles, trapping moisture inside hairs to boost shine, smooth flyaways, and protect delicate ends from accumulating split damage after styling sessions. Frequent cold finishing also stimulates scalp circulation for healthier follicle growth cycles.
Level of immersion
When it comes to water coverage, having a cold shower is not as beneficial as fully immersing yourself in a cold plunge. This is because a shower doesn't provide a constant and even exposure to the water, meaning it has less of an impact on the body.
Here are some pointers to get you started. Try a cold shower first. This is less intense than outdoor swimming, and can help to test how your body responds. Gradually reduce the temperature and increase the length of time you spend in cold water as your body gets used to it.