Sure, on most days, I dreaded venturing into the chilly outdoors and then into the even chillier water of my little inflatable pod, but I can honestly say that I never once regretted it afterwards.

If you’ve stumbled across this article in preparation for your first ice bath or cold plunge, here are a couple of tips that can help you make it a success instead of a traumatic experience.

Effects of the Ice type

Making the conscious decision to submerge yourself in cold water requires discipline and mental strength — especially if the temperature outside the tub is in freezing territory. Ice baths exist as a practice outside the sports and exercise world as well. They have earlier roots of being used to combat extreme heat exposure in certain cultures. For instance, the Maya of Yucatan utilised the practice of “ ice baths [and] ice-water baths” as a “treatment of heatstroke” [3] This population categorizes the objects and processes in their lives that are related to health as “hot” and “cold" types and are always trying to balance the two. In this context, the necessity and statistics of ice bathing are no longer relevant, as the practise is rather a “behavioural adaptation” for these peoples [22]

The good news is there are some potential benefits of using an ice bath, especially for people who work out or are competitive athletes. 1. Eases sore and aching muscles As Dr Heather Massey, sports scientist, physiologist and lecturer at the University of Portsmouth, points out, we still have a long way to go, research-wise. 'There is lots of anecdotal evidence from people's experience of cold water immersion. At present, there is little in the way of research to support this. That is not to say what people report is not true; it is more a reflection on the pace that science is able to conduct experiments and provide findings.' Ice Bat appears as a grumpy bat revamped as blue with shades of cyan inside its wings and ears, with dark hearted eyes and sharp short fangs out of its mouth with large nostrils. Here is a list of some of the key benefits I’ve personally experienced since I started taking regular ice baths: a b Yael Averbuch (2011-04-28). "No Tweeting From the Ice Bath". The New York Times: Soccer . Retrieved 2011-08-13. I tell my body to do a lot of things: Run one more sprint. Strike 50 balls. Push through just 15 more minutes. Warm up. Cool down. Sit in an excruciating ice bath.

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If the temperature is too high (above 15°C or 59°F), add ice gradually. And if it’s too low, gradually add warmer water until you reach the desired temperature. Timing of bath

There are definite risks associated with cold water immersion, including cardiac arrest, hypothermia, and drowning. So, getting the ok from your GP before you begin is important, especially if you have any underlying health conditions or concerns. For example, in a study on the effects of hot-cold water immersion on athlete recovery, blood samples were taken pre and post-treatment to assess any alterations in circulating levels of several biomarkers related to inflammation and muscle damage. Journal of Physiology Observations Let me tell you this: it’s a pure mind game to strip down to your underwear (or bathing suit) in freezing temperatures, knowing that you’re about to feel even colder as you enter the tub. It’s brutal. There’s a subtle difference to muscle recovery in this section. While the constriction and dilation of blood vessels mentioned previously is still in play, that point of discussion centers around the inflammation of muscles. Once you've been cleared by a medical professional, progressing gradually, listening to your body and warming up properly afterwards can decrease the chances of something going wrong.

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Before I started, I assumed the temperature would be the issue, but in reality, the mental aspect was much more challenging. Every day, I would stress myself out simply by thinking about how I'd have to enter the more-than-uncomfortable water at some stage. And every day, when I finally got in, it wouldn't be as bad as my brain had told me it would be. 6. Know your limits a b Higgins TR, Greene DA, Baker MK (May 2017). "Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis". J Strength Cond Res. 31 (5): 1443–1460. doi: 10.1519/JSC.0000000000001559. PMID 27398915. S2CID 36435842.