How to Make an Best at Home Ice Baths

As ice baths continue to gain popularity, many people are choosing to create their own setups at home. Whether you’re a fitness enthusiast or simply looking to enhance your recovery routine, you can also enjoy the benefits of a cold plunge at home, in a gym with a cold plunge, or at a spa. But how do you achieve the best at home ice baths experience?

Benefits of Ice Baths

As manufacturers of ice baths, we have detailed the researched and proven benefits of cold water baths in other articles on our site, and the scientific evidence for the physical and mental therapy benefits of immersing the body in cold water is strong and growing. Here are some recognized benefits of the ice bath we can share again:

Vasoconstriction

When immersed in cold water, the body conserves heat by constricting blood vessels in the skin and limbs to reduce blood flow to the areas with the most heat loss. Vasoconstriction can help reduce inflammation and swelling, thereby reducing pain and shortening recovery time.

Analgesic effect

The body constricts blood vessels in cold water, reducing blood flow to the affected muscles, triggering the body to release endorphins, which helps relieve pain, swelling and stiffness.

Ice baths help relax

Cold water causes the body to release a large amount of norepinephrine, which is an important hormone for the human body to regulate emotions. It can help improve mental anxiety and depression and improve sleep quality.

Enhance psychological resilience and help overcome challenges in life and work

Josh Bridges, a professional athlete and former member of the US Navy SEALs, once said
“Every morning when I wake up, I go directly to the ice bath installed outside the room. Its actual temperature is about 1.0℃. I have to break through the top layer of ice, soak in it, and regulate my breath for 4 minutes,” he said. “If I can complete the ice bath successfully, then what happens the rest of the day will be a piece of cake.”

Basic Equipment Needed and Tips for a Best at Home Ice Baths

Bath tub with chiller

If you’re using a ColdChiller bath tub, creating the best at home ice baths is effortless. Simply fill the tub with water in advance and adjust the temperature to your desired level. Our bathtub quickly cools the water, and when paired with our WiFi-enabled chiller, you can even control the temperature remotely and make reservations in advance. This means you won’t need to buy and carry ice packs daily, making it a convenient solution for achieving the best at-home ice bath experience.

Ice bath clothing

There is currently no clear research showing which type of clothing is more suitable for ice baths. What to wear during an ice bath is up to you. Most experienced ice bathers choose to wear a swimsuit, and we recommend that people who are new to ice baths wear T-shirts and shorts.

Timer

The timer can help us confirm our soaking time in time.

Towel

Prepare a towel so that you can dry your body in time after soaking to avoid further hypothermia.

Replaceable dry clothing

Including towels, clothes, pants, socks, etc., so that you can change dozens of wet clothes on your body.

Some hot drinks and food

Hot drinks and food can help the body quickly restore temperature and replenish energy.

How to Properly Maintain the Temperature of an Ice Bath for First-Timers

As you begin to explore the world of ice baths, you’ll quickly realize that there’s no single temperature that works for everyone. The body’s ability to adapt to cold varies from person to person, so it’s important to understand your personal reaction to cold water immersion before diving in.

Research conducted in 2021 by Soeberg et al. shows that the ideal exposure parameters for a cold water bath are full immersion of the body up to the neck in water below 15 degrees Celsius or 59 degrees Fahrenheit. Soeberg notes that this is sufficient to positively impact metabolic function.

In fact, there is growing evidence that for the best at home ice baths, the temperature should ideally be set between 10-15°C (50-60°F). Ice baths within this temperature range effectively reduce inflammation and muscle soreness, aiding in recovery after exercise.

The length of the ice bath should also be adjusted according to the set temperature of the cold water bath. For example, some of the ice baths we’ve tested can reach temperatures below 3 degrees Celsius, close to freezing. In such cases, adjusting the soak time is crucial to suit your body’s tolerance.

For those new to cold water baths and aiming to achieve the best at-home ice baths, it’s beneficial to start with a therapeutic range of 60-68°F (15.5-20°C) to maximize the benefits for mental health and relaxation. As your body gradually adapts and tolerance increases, you can lower the temperature to between 10-15°C (50-60°F), eventually reaching an optimal balance between the therapeutic effects of ice baths and overall physical health.

Safety Precautions for Using an Ice Bath at Home

Start by Gradually Adapting to the Cold Water Immersion Technique

If you’re using a ColdChiller bath tub, creating the best at home ice baths is effortless. Simply fill the tub with water in advance and adjust the temperature to your desired level. Our bathtub quickly cools the water, and when paired with our WiFi-enabled chiller, you can even control the temperature remotely and make reservations in advance. This means you won’t need to buy and carry ice packs daily, making it a convenient solution for achieving the best at-home ice bath experience.

Avoid too cold immersion temperature

Ice baths should be carried out under conditions that the body can withstand. Use colder water first, and then gradually lower the temperature to reach the desired temperature. This can maximize the fun of the ice bath experience and reduce the accidental damage to the body caused by sudden cold shock. In fact, too low a temperature may cause tissue damage or shock, so it is important to find the right immersion temperature during the ice bath immersion process. If you are not sure about this, you can consult a professional in advance before taking an ice bath.

Choose safe and clean ice bath equipment

ensure that the ice bucket has sufficient load-bearing capacity to avoid accidents and damage to the body during the ice bath; the refrigeration equipment should choose a brand with stable performance to ensure accurate temperature display and no leakage or malfunction; the bathtub should be clean and hygienic to avoid bacterial infection and affect health.

Pay close attention to the changes in the body caused by the ice bath and avoid taking ice baths in unmanned environments

pay close attention to the changes in body functions during the ice bath. If any adverse reactions or discomfort occur during or after the ice bath, such as heart discomfort, prolonged tremors, numbness or severe pain, call for help immediately or consult health care professionals in a timely manner.

Enhance Your Home Ice Bath Experience With Solutions From Our Factory

Versatile Bathtubs for the Best At-Home Ice Baths

For the best at home ice baths, a bathtub that can be used both indoors and outdoors should ideally be equipped with wheels, making it easy to switch locations according to your needs. In spring, summer, and autumn, you can relax and enjoy a sauna ice bath in the pavilion garden at sunrise or sunset. During winter, when the weather is cold, you can move the ice bath to a room with a suitable temperature, allowing for a safe ice bath or even a hot water bath indoors

Recyclable Filters: Cost-Effective and Eco-Friendly

It is recommended to use a recyclable filter. The ice bath has relatively high requirements for the quality of water circulation. Blockage of the water channel and unstable water flow can easily cause the machine equipment to operate unsmoothly, and accessories such as the water pump compressor are damaged. Although the cost of a single ordinary paper core filter is relatively low, since most of the paper core filters are disposable and cannot be cleaned, they need to be replaced frequently to ensure water circulation. In the long run, the cost of use will accumulate. The recyclable stainless steel filter will not have too much additional cost for long-term use and is more environmentally friendly.

Why Stainless Steel is Ideal for the Best At-Home Ice Baths

The choice of material for ice baths can significantly impact the overall experience. Market research shows that the main materials for ice buckets currently include solid wood, plastic, stainless steel, and combinations of these materials. In our factory’s tests, stainless steel ice buckets provide the best at home ice baths experience. Due to the thermal conductivity of metal, stainless steel efficiently conducts low temperatures, allowing users to achieve an optimal ice bath experience more quickly and effectively. Additionally, stainless steel offers superior rust resistance and ease of cleaning, making it ideal for both indoor and outdoor use.

Investing in Quality Chiller for Optimal Ice Bath Performance

The choice of material for ice baths can significantly impact the overall experience. Market research shows that the main materials for ice buckets currently include solid wood, plastic, stainless steel, and combinations of these materials. In our factory’s tests, stainless steel ice buckets provide the best at home ice baths experience. Due to the thermal conductivity of metal, stainless steel efficiently conducts low temperatures, allowing users to achieve an optimal ice bath experience more quickly and effectively. Additionally, stainless steel offers superior rust resistance and ease of cleaning, making it ideal for both indoor and outdoor use.

Gradual Ice Bathing: Safety and Smart Monitoring Tips

This is a safety tip. Ice bathing, like sauna, should be a gradual project activity. According to your actual tolerance and experience, you should let your body get familiar with and get used to the ice bathing project little by little to get more fun and benefits. It is not recommended to ignore the actual situation and tolerance of the body and conduct ice bathing training that is too cold or too long. Therefore, you can choose a chiller that can record and analyze your usage data and usage habits to help you grow and improve in the ice bathing project.