Ice baths are all the rage and it's not hard to see why. Nowadays, people use ice baths for a variety of reasons, from faster recovery after exercise to improving mood and reducing stress in everyday life.
However, we are always asked a big question that we often have to answer: "How long should you sit in an ice bath?
Just get started - short sessions at the beginning are a good start
If you are a beginner, it is important not to overexert yourself at the beginning, just like at the start of your training ... - Jumping into an ice bath for 5 minutes or more can be a shock to the body and should not feel like torture! - Instead, start with 2-3 minutes: this is enough time for the body to get used to the cold. Then increase gradually: if you feel comfortable, you can increase the time up to 5 minutes.
Remember: it is not a competition. Listen to your body and get out when you feel it's getting too much.
However, if you are already used to ice baths and want to go a little longer, you can sit for up to 7-10 minutes. But there are a few things to bear in mind:
Temperature is important: if the water is very cold (less than 5°C), you should take shorter periods. If it is a bit milder (8-12°C), you can sit in it a bit longer.
Move: move your arms and legs a little during the exercise to get the feeling of moving.
When should you stop?
There are some signs that it is time to stop the ice bath:
You start shaking violently: a little shaking is normal, but if you can't stop shaking, it's time to go out.
Skin or lips turn bluish: this is a sign that the body is becoming hypothermic.
You feel dizzy or nauseous: go outside immediately and warm up carefully.
After the ice bath - Warming up properly
After getting out of the ice bath, it is important to gently warm up the body:
Dry yourself thoroughly: use a warm, soft towel.
Wear warm clothes: a soft sweater and thick socks are perfect.
Drink something warm: a cup of tea or hot chocolate will do the trick.
My personal rule
I usually say that less is more when it comes to ice baths. It's better to sit for 3 minutes and feel great afterwards than to sit for 15 minutes and be completely exhausted. Ice baths should be a positive experience and not a torture.
So next time you're wondering how long to stay in the ice bath, remember: listen to your body, start with a small amount and gradually increase the amount. And above all - have fun!