While the concept of a post-workout polar plunge might not be appealing to everyone, an ice bath can be a game-changing post-workout recovery tool that anyone can take advantage of. Ice baths, also referred to as cold water immersion or cold hydrotherapy, are a form of cryotherapy but not nearly as extreme. Gardner explains that the recommended water temperature for an ice bath is actually degrees Fahrenheit—still cold enough to chill out your body, but not literally to the point of freezing.
Meet the Expert. Before you hop in an ice bath, keep in mind that timing is crucial. So, when is the best time to immerse yourself in cold water? If you wait too long, the process has already started. Gardner warns not to stay in an ice bath too long, or you should experience the potential downsides. However, she does maintain that there are several potential benefits of ice bath treatment. And when you get out of the water, the change in temperature causes them to rapidly re-open, which can help to flush the muscles' metabolic waste products.
Gardner also points to evidence that immersion in an ice bath after intense exercise can reduce the onset of delayed muscle soreness compared to basic rest. One of the more obvious benefits of an ice bath? It will help your body cool down fast. One study published in the Journal of Athletic Training found that taking a cold shower very similar to an ice bath can help relieve exertional hyperthermia. At the same time, full immersion therapy was even more effective in reducing high body temperature.
Ice baths also offer potential mental health benefits. Over time, many people will build up a tolerance for the cold and will come to find it an important part of their recovery process. As Gardner pointed out, ice baths can assist with recovery and decrease soreness, which stimulates recovery. Bowen adds that this will help reduce your risk of injury.
Additionally, Bowen points out that you are setting it up for future success by allowing your body to recover. There is some scientific evidence that ice baths work as an immunity booster. Hypothermia can happen within minutes of falling into cold water, but the symptoms generally develop gradually. When the water temperature is 40 degrees or below, serious injury can result in as little as a few minutes. Even in water temperatures approaching 50 degrees, death can occur within the first hour of cold water immersion.
Although your body fat, protective gear, and many other factors influence how long someone can survive in cold water, here are some general guidelines:. Maritime workers are at risk for hypothermia when they fall into cold water. Hypothermia is a potentially fatal condition that must be treated quickly.
If you, or a loved one, have suffered the consequences of hypothermia, then it is important to contact a New York maritime lawyer for more information about your rights. Once you are ready to come out, give yourself some time to regain sensation in your body before instantly going into a hot environment or hot shower. Create your account Lost password? First name. Last name. Your cart is empty. High sensitivity to cold Breathing problems Heart problems Heart Disease Old age If you are uncertain about your health history, consult a doctor first.
Chart provided by Biosynchronistics Afterward, once your body temperature drops, the symptoms of hypothermia begin. Tags: Hyporthermia , Symptoms. Previous article Next article. Follow us. Makes the perfect gift For anyone who loves the outdoors! Live close by?
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