How do you take an ice bath?
Making an ice bath is quite simple and can be done at home. All you need is a portable tub or a large vessel, ice cubes and water….
Here is a step-by-step guide for making an ice bath:
1. Fill the bathtub with cold water
Start by filling the bathtub with cold water. Make sure the water is not too warm, because it will lose its effect.
2. Add ice cubes
Slowly add ice cubes to the water. Make sure the temperature is between 5 and 10 degrees Celsius.
3. Step in
Step in gently and try to stay in as long as you can. It can be quite challenging at first, so start with short ice baths and gradually extend them.
If you want to make an ice bath, there are several things you need to think about beforehand:
Step 1: Choose a suitable location
Choose a location where you have enough space to place an ice bath. It is important to choose a location where you feel comfortable. Make sure that the location of your ice bath also allows you to put some belongings so that you can quickly warm yourself up after getting out of the ice bath.
Step 2: Prepare the ice bath
Fill a tub or portable tub with cold water and add ice cubes until the water reaches the desired temperature. Ideally, the water should be between 1 and 10 degrees Celsius.
Step 3: Take precautions
It is important to take precautions to make sure you are safe while taking an ice bath. Make sure you have a towel or bathrobe ready to warm up after the ice bath. Also, make sure you have someone nearby to help you if needed, especially if it’s your first time!
Step 4: Don’t stay in the ice bath too long
It is important to build up slowly and not stay in the ice bath for too long, especially if you have never done this before. Start with a short time, say 1 to 2 minutes, and slowly build it up to a maximum of 15 minutes.
Step 5: Warm yourself up
After taking an ice bath, it is important to warm yourself up quickly. Use a bathrobe and then dress in warm clothes. You may choose to also do some sports exercises to warm up your body extra.
Tip: Drink a cup of tea after taking an ice bath to raise your body temperature.
Step 6: Repeat
If you like taking an ice bath and feel comfortable with it, you can repeat it regularly. Start by taking an ice bath three or four times a week and slowly build up to how often you like it. In any case, make sure you spend at least 11 minutes in the ice bath over three to four sessions per week, this will allow you to experience the full benefits of taking an ice bath.