Cold plunging at home
How to start if you never have
Do not start with ice. The body needs a few weeks to get used to the cold shock, and a first dip into two-degree water usually just puts people off.
First two weeks: a cold rinse at the end of your normal shower, 30 seconds, on the legs and back.
Weeks three and four: a tub at around 15 °C, immersion to the shoulders for a minute.
From week five: water at 8 to 12 °C, two to three minutes. Most people settle here for good and have no reason to go lower.
What matters is not the temperature but the regularity. Three minutes three times a week does far more than one heroic ten-minute dip once a month.
What to do in the water and after
Breathe. The first reaction to cold is a sharp intake of breath and fast breathing. Your job is to slow the out-breath – a long exhale settles the body faster than anything else.
Do not put your head under until you are practised. The shock of submerging the head is considerably stronger.
Move once you are out. Squats, jumping, brisk walking. Do not go straight into a hot shower – warming rapidly from the outside puts more strain on circulation than the plunge itself.
Never go in after alcohol, and never alone until you know how you react.
Tubs suited to cold plunging
What cold plunging does and does not do
What is documented: regular cold exposure improves cold tolerance, briefly raises alertness and mood (a noradrenaline release), and most people who do it report fewer colds.
What is not: that cold water burns fat, cures illness or replaces training. Anyone claiming that is selling you a story.
When not to start without a doctor: heart conditions, high blood pressure, Raynaud’s syndrome, pregnancy, epilepsy.
Frequently asked questions
How often should the water be changed?
Every two to three weeks with regular use. Bacteria multiply slowly in cold water, so a minimum of chemicals is enough – watch mainly for debris on the surface.
Do I need chemicals in an ice bath?
At temperatures up to 10 °C with a water change every two weeks, no. If you keep the water longer or several people use it, add a small amount of oxygen-based product.
How much ice do I need in summer?
About 25 kg to take 250 litres from 20 to 10 °C. That is why smaller tubs are used in summer – on large ones the amount becomes impractical. Alternatively, an ICE TUB model with a cooling element.