posted 6th June 2024
The benefits of cold water are becoming increasingly well-known. But when is a good time to start using ice baths and how do you begin?
In ‘Freeze the Fear’ with Wim Hof (available to watch on BBC iplayer), celebrities were first introduced to cold water by jumping into a frozen lake. While it left them feeling exhilarated, we don’t actually recommend this as an introduction and you can undertake a much gentler approach.
May is the perfect time to begin as the outside air temperatures are warmer, as is the water! Contrary to popular belief, you don’t need ice cold water to feel the benefits. A temperature of between 10-15 degrees is ample and while 15 degrees may sound warm, trust us, it’s cold! This is because water conducts heat better than air. 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.
The benefits of cold water therapy come from invoking a stress reaction in your body, this is what releases endorphins and other feel-good chemicals. Entering cold water triggers your body’s fight or flight response and breathing deeply through this until your breath returns to normal overcomes the stress reaction. This then allows you to better overcome other stressful situations in life, which could otherwise build up to chronic stress.
At first we recommend kneeling then sitting in your tank for a few days, this will be enough to invoke a stress reaction without too much of a shock to your body. Breathe through this and once it begins to feel easier, you can start putting your shoulders under the water. You may only be able to tolerate the cold for a short time to begin with so listen to your body. If your hands or feet become painful or you start to shiver, then it’s time to exit the water. Over time you will start to build up a tolerance and be able to stay in for longer.
Bear in mind that 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. There is little benefit in trying to stay in for long periods of time and 15 minutes should be the maximum time spent in the cold water to avoid risk of hypothermia.
You should always consult with your GP before beginning cold water immersion, particularly if you have high or low blood pressure, diabetes, circulation problems, are pregnant or have any other health concerns. You should not attempt cold water immersion if you have any type of heart condition.
