How to take a cold bath at home? [5 minutes]

How to Make a Cold Bath at Home: Practical Guide

Cold baths, also known as ice baths, are increasingly popular among athletes and wellness enthusiasts for their many benefits on muscle recovery and overall health. Here is a detailed guide to help you create a cold bath at home.

Why Take a Cold Bath?

Muscle Recovery : Cold baths help reduce inflammation and relieve muscle pain after strenuous exercise. Exposure to cold promotes blood circulation and speeds up recovery.

Improved Traffic : The cold causes vasoconstriction (narrowing of blood vessels), followed by vasodilation (widening of blood vessels) once out of the water, which improves circulation and helps eliminate toxins.

Stress Reduction and Mood Improvement : Cold baths stimulate the release of endorphins, the happy hormones, which can help reduce stress and improve mood.

Preparing a Cold Bath

Choosing the Right Container:
- Bathtub : The simplest and most accessible solution.
- Portable Bath : Used specifically for ice baths, easy to install indoors or outdoors.
- Inflatable pool : Ideal for large quantities of ice and complete immersions.

Amount of Ice Required:
See our ice cream calculator right here

Ice Making :
- Ice Cube Trays : Easy to prepare in advance.
- Frozen Water Bottles : Reusable and practical (do not fill 100%)
- Commercial Ice Bags : Quick solution for a large quantity of ice.

- Fish market : Plenty of free, clean ice (take shopping bags)

Location :
- Proximity to Water : Bathroom or garden with a nearby water point.
- Solid Surface : Make sure the surface can support the weight of water and ice.
- Sun and Shadow : A shaded area is best to keep the water cold longer.

How to Take a Cold Bath

(we explain everything on our Instagram )
Steps to follow :
1. Prepare Your Bath : Fill the bathtub or chosen container with cold water, then add the ice.
2. Equip yourself : Have a towel, warm clothes and a hot drink ready for after the bath.
3. Progressive Immersion : Enter the water slowly, immersing yourself gradually to avoid thermal shock.
4. Breathing : Focus on slow, steady breathing to help your body adapt to the cold.
5. Duration : Start with 2 to 3 minutes and gradually increase to 10 to 15 minutes depending on your tolerance.
6. Warming : Get out of the water slowly, dry off quickly and warm up with warm clothes or a hot shower.

Precautions :
- Hypothermia : Do not exceed 15 minutes of immersion and listen to your body.
- Progressivity : Gradually increase the duration and frequency of your cold baths to allow your body to adapt.
- Medical consultation : Consult a healthcare professional if you have pre-existing medical conditions.

The Benefits of Cold Baths

Physical health :
- Reduction of Inflammation : Cold baths reduce inflammation and post-workout muscle soreness.
- Improved Recovery : Promote faster recovery by improving blood circulation.

Mental Health :
- Stress Reduction : Cold baths can help reduce stress and improve mood through the release of endorphins.
- Stimulation of Metabolism : Increase metabolism by activating brown fat, helping to burn calories and lose weight.

By following these tips, you can take full advantage of the benefits of cold baths at home. For more information and products suitable for cold baths.