What is cold water immersion?
Cold water immersion involves immersing yourself in water at temperatures of less than 15°C for a few minutes at a time. Studies and research indicate that cold water below 15°C may have positive effects on recovery, including reduced inflammation and muscle soreness. Additionally, cold water immersion may help build resiliency, increase energy through a 250% surge in dopamine release, boost metabolism, enhance immunity, and improve sleep.
When should you cold plunge?
- Routine mental resilience training: Any time during the day, we recommend first thing in the morning!
- Pre-workout: Cold plunging can be a great pre-workout tool as it can help stimulate the nervous system and increase your focus and energy levels before a workout.
- Post-workout: Research suggests cold plunging 4 hours post-workout to inhibit any hypertrophy muscle gains from your workout.
How long should you cold plunge for?
Aim for 11 minutes per week. This can be separated however you wish! If you cold plunge daily, immerse yourself in the cold plunge for approximately 1.5 minutes per session. If you cold plunge three times per week, cold plunge for about 3.5 minutes per session. Cold plunging for more than 11 minutes per week shows no increased benefits.
Who is cold plunging for?
Anyone! Cold plunging provides numerous physical and mental health advantages for those aiming to optimize their performance and overall well-being. Many people incorporate cold plunging into their routine for resilience training, enabling them to handle everyday stress. While cold plunging is widely known to be used by athletes, it is among the most effective, controlled ways to boost noradrenaline and dopamine levels, leaving you feeling fantastic and eager to do it again, whether you're an athlete or not!
The ‘Cold Shock’:
For beginners, it's normal to experience a 'cold shock' or not being used to the shock of being in cold water conditions. This is normal, but after 20-30 seconds of being immersed in the cold water, you will notice that your body will 'give in' to the cold and the rest of the plunge will become much easier than the first 20-30 seconds.
Who Should Avoid Ice Baths?
The cold water in ice baths causes blood vessels to constrict, directing more blood flow to your internal organs. This can be risky for individuals with certain medical conditions. It’s essential to consult with your doctor before attempting ice baths if you have any of the following conditions:
- Heart disease
- High blood pressure
- Circulatory issues
- Diabetes
- Peripheral neuropathy
- Venous stasis
Additionally, it's advisable to steer clear of ice baths if you suffer from hypertension, heart arrhythmia, Raynaud's syndrome, anorexia, cold urticaria, or cold agglutinin disease.
Regardless of your health status, avoid ice baths if you're feeling faint or under the influence of alcohol or drugs. We'll discuss more best practices for ice bathing below.
What Ice Bath Should I Choose?!
To create your own ice bath at home, gather the following items:
- A bathtub or large container (We also sell portable, affordable cold plunge pods - The Kryo Pod 2 that sets up in minutes)
- A thermometer
- 1-3 bags of ice
- A hose (if using a stand-alone tub without a faucet)
If you're using a Kryo Plunge, the setup is even simpler. All you need is the tub and a hose. Our tubs automatically adjust the water temperature, eliminating the need to purchase and carry ice bags daily.
For more information on cold plunging or if you are interested in shopping for a high quality, portable ice bath, check out our cold plunge products here: www.thekryo.com.