Wim Hof and Joe Rogan have recently hyped the burgeoning ice bath trend, but this is no new fad. Cold-water therapy has been around for millennia, with written records of therapeutic hypothermia discovered in ancient Egyptian texts.
Fast forward a few thousands years, more and more athletes are jumping into frigid waters. The theory is that cold exposure helps to reduce inflammation, joint pain, muscle soreness and risk of injury. But there must be some depth beyond a post-workout recovery that is inspiring far more people to dive into daily dips.
The Benefits of Cold-Water Therapy
According to Huberman Lab, pushing your body out of its comfort zone and overcoming avoidance builds a higher tolerance to pain — not just to handle cold temperatures but everyday stressors, as well.
Beyond the grit factor, you may also notice an invigorating sense of serotonin through your brain as your body adjusts its temperature back to normal levels after a shivery soak. And the more uncomfortably cold water you deliberately expose yourself to, the more wellness benefits you may experience — from boosting your immune system and metabolism to alleviating anxiety and reducing stress. Devotees also preach about better sleep, elevated moods and an overall feeling of alertness throughout the day.
Common Cold-Water Therapy Questions
What is the Optimal Water Temperature?
According to Huberman Lab, there’s no definitive answer, as some people tolerate cold temperatures better than others. Whatever feels safe, yet uncomfortably cold, is a good place to start. Avid plungers aim for temps between 39 and 45 degrees Fahrenheit, while beginners can take a dip in waters as temperate as 59° F.
How Long Should I Stay in For?
This will also vary from person to person, but according to Huberman Lab, the colder the stimulus, the shorter the amount of time you need to expose yourself to the cold. Aim for a solid two to four sessions per week, lasting up to five minutes each. Some may feel comfortable enough with extended plunges reaching 10–11 minutes, but take your cold tolerance into consideration before setting the timer and be sure to understand the symptoms of hypothermia prior to treatment. Water pulls heat away from the body 25 times faster than air, per the National Institute for Occupational Safety and Health, and symptoms can occur in any body of water lower than 70° F.
When is the Best Time to Reap the Benefits?
Before intense exercise will deliver results and not limit gains in training. Huberman Lab also recommends practicing deliberate cold exposure early in the day and not too close to bedtime. As the body heats itself back up, it essentially wakes us up.
Do I Need to Be Fully Submerged?
Be sure to dip your whole body to get the most out of your ice bath. That means exposing your core, limbs and thyroid (base of the neck) to the coldness (hands and head are optional, but an added challenge). Practice breathing techniques or meditation. It’ll be over before you know it.
At-Home Cold-Water Therapy Essentials
The good news is, you don’t have to be an elite athlete or health professional to enjoy the benefits of a polar plunge. At-home immersions have never been more accessible than they are today — even in ancient Egypt. Still, though, there are a few essentials to help create that chilled-out environment ripe with wellness benefits.
The Plunge Cold Plunge Tub
The sleek, ivory acrylic and fiberglass is an aesthetic win, then add the convenience factor of a powerful cooling and filtration system for an increasingly chilled plunge as water circulates around your body.
For an in-depth look, be sure to read our full review of the Plunge Cold Plunge Tub.
Crate & Barrel Outdoor Teak Tub Mat
This sustainably forested teak mat is both beautiful and practical. The unfinished teak is weather resistant, provides nonslip traction and also diverts moisture and debris with its raised design.
Nomadix Original Towel
A high-performance, go-anywhere towel made from super-absorbent MicroTerry Technology, Nomadix can hold four times its weight in water. Its quick-drying material will likely be completely dry by the time you’ve gotten dressed.
Teva ReEmber Terrain Slipper
Offering the coziness of a house slipper with the performance of a sneaker, Teva’s ripstop upper sheds moisture and dirt while the rubber sole provides traction on wet surfaces. Waterproofing and an Aegis antimicrobial treatment keep damp odors at bay.
A version of this story first appeared in Gear Patrol Magazine. Subscribe today
