Cold therapy involves short-term exposure to cold stress, activating the bodys healing mechanisms. Ice barrels and tubs utilise cold water immersion, immersing the body, preferably up to the neck, in 4°C-15°C (40-60°F) water for a duration of time, from a few seconds up to 15 mins, depending on individual and goals. This supports overall well-being and reduces muscle soreness, fatigue, inflammation and many other health benefits. Cold Water: A Temperature Guide [link to blog]

Ice baths are crucial not only for post-exercise recovery but also prior to workout pre-cooling, reducing muscle soreness and inflammation, and promoting well-being such as activating the immune system (fewer infections and flu symptoms), anti-ageing, arthritis and joint pain, mental health and not forgetting how it can also be a personal challenge. Athletes and fitness enthusiasts often use ice baths to expedite recovery.

Ice baths offer numerous benefits, including reduced muscle soreness, enhanced recovery, improved circulation, stress reduction (mental break), potential immune support, and overall well-being. Cold water habituation improves HRV, providing better mental balance, potentially better sleep, decreased blood pressure and improved insulin sensitivity (preventing type 2 diabetes).

While cold showers are a good start, ice baths provide a more intense experience, triggering a protective response in the body. Hydrostatic pressure enhances heat transfer efficiency. Studies show cold water immersion is the most beneficial cold therapy for exercise recovery.

Diving into an ice bath without considering factors such as temperature, cold sensitivity, skin/body exposure, duration, lifestyle (including day-to-day cold tolerances affected by overall health, stress, lack of sleep, etc.), the amount of stress/pressure an individual is under, heart rate, blood pressure, HRV, body weight, body fat percentage, and gender wouldn’t be ethical on our part to make a suggestion regarding what to do. [Link to Survey]

However, if you’re new to ice baths and considering adding a recovery pod to your gym pod session or have a few days until your first recovery pod experience, we suggest starting to acclimate yourself with quick cold showers.

Certainly, immersion in cold water can be an effective pre-cooling strategy before sports activities, specifically weight training. We wrote about here and here for example. The method offers benefits such as temperature reduction, decreased heat stress, improved endurance, enhanced recovery, and potential vasoconstriction to alleviate inflammation. It’s important to consider individual tolerance, exposure duration, and sport-specific needs, and individuals with medical concerns should consult with a healthcare professional.

Cold plunging for the first time can be overwhelming, which is why we strongly suggest following the professional guidance recommended in the Recovery Pod and where possible not to do it alone. So the Grit Pod EON Shenton is perfect.

After an ice bath, remove the wet swimsuit, dry yourself with a towel and warm up gradually by actively stretching [link to blog]. Engage in light activity (generate body heat), stay hydrated (sip a warm drink), and nourish your body. Don’t worry if you’re a newbie to plunging and you still feel the chill several hours after your plunge. This is normal. This is the afterdrop, a normal physiological reaction to cold immersion. It’s advisable to take 10 minutes before you use a lukewarm (but not hot) shower. Or hit a Gym Pod Session.

It is continued cooling after you exit icy water. Once you exit the water, you continue to cool for up to 30 minutes. This means that your core body temperature may be cooler 30 minutes after your cold plunge than when you got out.

Yes, you could stretch after a cold plunge, but wait until your body warms up naturally, and do not overdo it. Read how to correctly stretch after a cold plunge here.

Yes, and you’re in the perfect environment to do so. For muscle growth and testosterone production, an ice bath is preferred to do it before.

The optimal duration for an ice bath varies depending on your experience level and desired results. For general guidance, anywhere from 10 seconds up to 3 minutes. We want to experience the natural gasp for air, then it’s enough. The right mindset is to set yourself no expectations. And remember, you have time to acclimatize over a while.

Breathe slowly and deeply. Practice this before entering the ice bath. As you start stepping into the water, exhale through your mouth to empty your lungs. Take slow, deep breaths in through your nose and exhale deeply through your mouth as you enter, continuing this for up to 20 seconds. After this initial phase, breathing becomes easier, allowing you to stay calm. Remember, it takes time for your body to adjust, so consider it a journey and relax. Focus on controlled, calm breathing to prevent panic. Your brain might signal distress initially, causing irregular breathing, but it will regulate after a few attempts. Deep exhalation before entering the cold water allows your lungs to take in more air deeply. Controlled breathing promotes calmness and reduces stress during the ice bath experience.

Yes, ice baths benefit a wide range of individuals, not exclusive to athletes.

The timing of an ice bath depends on personal preference and when it aligns best with your routine. Some prefer it post-morning workout for revitalisation, while others opt for the evening to aid recovery and promote relaxation before bedtime. Do note you are more sensitive to the cold in the morning. For a beginner, it is better to plunge later in the day. Experiment to find what suits you, and consider consulting with a healthcare or fitness professional or our team for personalised advice.

For the most experienced cold plungers, daily sessions are generally acceptable.

However, for most people, limiting cold plunging to 2-3 times a week is recommended to allow the body proper recovery time.

Yes, it is possible to overdo cold plunges. While cold plunges have benefits, it’s important to find the right balance. Prolonged exposure to extremely cold temperatures can lead to adverse effects such as hypothermia, frostbite, or other cold-related injuries. Additionally, excessive use of cold plunges without adequate recovery time may contribute to overtraining or stress on the body. It’s crucial to listen to your body, follow recommended guidelines for exposure duration, and consult with healthcare professionals or fitness experts, especially if you have any underlying health conditions.

While ice baths offer many benefits, there are potential risks. Extended exposure to cold can lead to hypothermia, so it’s crucial to follow guidelines and not overdo it. If you have underlying health conditions, consult a healthcare professional before starting ice baths.

Individuals with medical conditions such as heart problems, circulation issues, or pregnancy, or injuries should consult a healthcare provider before using ice baths, as they may not be suitable for everyone. Safety should always be a top priority.

Some people may experience discomfort during the initial stages of an ice bath, including shivering, skin redness, or a rapid heartbeat. These are common reactions and typically subside as the body adjusts to the cold. If discomfort persists or becomes severe, it’s advisable to exit the ice bath. Under no circumstances, should you plunge if you feel ill or are under the influence of alcohol.

It depends on your specific health conditions and fitness goals. Cold plunges can offer benefits like reduced muscle soreness, improved recovery, and improved immune system. However, individuals with certain health conditions, such as cardiovascular issues, respiratory problems, or Raynaud’s disease, should consult with a healthcare professional before incorporating cold plunges into their routine. Additionally, if you’re aiming for specific fitness goals, it’s advisable to consider the potential impact of cold plunges on muscle hypertrophy or training adaptations. Always prioritise safety and consult with a healthcare or fitness professional to ensure that cold plunges align with your individual health and fitness needs.

Although they might temporarily increase calorie burn, ice baths are not a sustainable method for weight loss. Their primary benefits are related to recovery.

When adopting a new cold plunge habit and routine, it’s advisable to track various factors such as frequency, water temperature, duration, heart rate, etc.

Doing this alongside other healthy activities (exercise, nutrition, sleep, etc) will help you assess if your goals (if weight loss or fat reduction is your goal) are being achieved or not.

In addittion, there is a fair bit of research around how ice baths can activate brown fat. Brown fat is associated with increased metabolism and may be a means of combating obesity and type 2 diabetes.

The timing of a cold plunge in relation to meals is a matter of personal preference. Some individuals prefer to take a cold plunge on an empty stomach, while others do so after eating. There isn’t a strict rule, and it depends on how your body responds. Taking a cold plunge on an empty stomach may provide a more immediate energising effect, while doing so after a meal might be more comfortable for some. Listen to your body and consider how you feel before and after the plunge to determine what works best for you. As with any wellness practice, it’s advisable to experiment and observe how your body responds to find the timing that aligns with your comfort and well-being.

Yes, you can cold plunge while on your period. Cold plunging during menstruation is a personal choice, and it depends on your comfort level. Some individuals find that cold exposure helps alleviate menstrual discomfort and reduces bloating, while others may prefer to avoid it. If you choose to cold plunge during your period, it’s essential to use hygienic measures, such as wearing appropriate menstrual products. As always, listen to your body and make decisions based on your comfort and well-being. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional before incorporating cold plunging or any new wellness practice into your routine.

Wear swimwear or suitable clothing for comfort. Entering icy water (typically less than 10°C (50°F)) can lead to numbness and pain, especially in the extremities like hands and feet.

Neoprene socks and gloves help protect these areas, making them popular accessories, especially for your first few plunges.

Additionally, long-arm neoprene swimming vests and costumes are also favoured choices. Avoid sharp objects or accessories that may damage the interior.

Absolutely! We use ozone sanitation and a 5-micron filter for a hygienic soaking experience. Ozone filters devices are designed to sanitise and purify the water in the ice bath by using ozone gas. Ozone (O3) is a powerful oxidising agent and disinfectant that is highly effective at killing bacteria, viruses, and other microorganisms.

—–

Here’s how ozone filters typically work:

Ozone Generation: Ozone is generated by passing oxygen (O2) through an ozone generator, which converts some of the O2 molecules into O3 molecules.

Injection into Water: The ozone gas is then injected into the water in the ice bath. As it mixes with the water, ozone reacts with organic and inorganic contaminants, breaking them down and neutralising them.

Disinfection: Ozone effectively kills bacteria, viruses, algae, and other microorganisms present in the water. It also helps to remove unpleasant odours and tastes caused by organic compounds.

—–

Benefits of ozone filters for ice baths include:

Efficient Disinfection: Ozone is a potent disinfectant, effectively sterilising the water.

Chemical-Free: Unlike other water treatment methods, ozone does not leave behind chemical residues, making it safe and environmentally friendly.

Odour and Taste Reduction: Ozone helps to eliminate unpleasant odours and tastes in the water, resulting in a cleaner and fresher bathing experience.

After removing the lid, you’ll enter from the top and settle into a comfortable position. We also provide a small ladder, to help you get in and out.

If it’s your first time, we recommend always having another person present while you are in the barrel for your safety. You might experience numbness after an ice bath, which can make it hard to get out by yourself.