posted 19th November 2024
Here at Tub Tanks we want you to get the most from your ice bath. There’s a few myths out there that we thought we’d take the time to answer. You certainly don’t need ice or a chiller for your tank at this time of year and staying in the cold water should not become something you challenge yourself to increase. The most important thing is to listen to your body and definitely speak to your GP before embarking on your cold water adventure.
Myth 1 – the colder the better
Before you buy a chiller or start making ice did you know that the ideal temperature for your cold water is actually 10-15 degrees? This is cold enough to gain the benefits of reduced inflammation and release those feel-good hormones but not so cold that you risk hypothermia or frostbite. Water conducts heat better than air so when you’re in cold water, it rapidly transfers heat from you, making you feel much colder than if you were in air of the same temperature. This temperature is achieved simply by having your tank outdoors. Ours is 10 degrees right now and trust us, it’s cold enough!
Myth 2 – the longer you stay in the better
The main benefit of cold water therapy comes from overcoming the stress reaction. Once your breathing returns to normal, you have reaped the reward and can exit whenever feels good for you. 15 mins should be the maximum time spent in cold water.
Myth 3 – you have to fully submerge
If you’ve never been in cold water before then just kneeling or sitting in it will be enough to invoke a stress reaction. Once your body gets used to the exposure then you can start trying to put your shoulders under the water. To gain maximum benefit we recommend lowering yourself until the water sits just below your ear lobes as this stimulates the Vagus nerve. Submerging your head isn’t shown to bring any additional benefits but feel free to give it go once you are a seasoned cold water bather for additional refreshment!
Myth 4 – breathe through the pain
You will need to take long deep breaths to overcome the stress reaction to the cold. However, once the cold water starts to become painful, it’s time to exit the water. Always listen to your body as everyone’s reaction and tolerance to the cold is different
Myth 5 – cold water helps you build muscle
Cold water will help to reduce inflammation so your muscles aren’t as sore the next day and will cool you down faster so are perfect for those who run or take part in other cardio activity. However, if you are looking to build muscle and nothing else, then an ice bath won’t be for you as you actually need that inflammation to happen. However, if you separate the cold water immersion from the bout of exercise then you can still gain the benefits of recovery without impacting muscle growth.
Are you ready to embrace the cold? Read more about our ice baths here: https://www.tubtanks.co.uk/products/ice-baths
