Top 5 Tips for Ice Bathing

I’ve been ice bathing daily for the past four months. I rarely miss a day unless I physically cannot access cold water, such as when travelling. Even then, I try to get into cold water in a bath or the sea to replicate the experience.

Cold water immersion can help relieve aches and pains, aid muscle recovery, and support repair of muscle fibres. It can also be beneficial mentally and may improve breathing control. Many people with chronic pain report positive effects. However, the biggest barrier is often the mental strength and discipline required to get into cold water regularly.

I began ice bathing as preparation for my Everest summit. Starting in October 2025, when the water was still relatively tolerable, I continued throughout the winter. The goal was to help acclimatise to cold conditions in preparation for extreme environments.

There is scientific reasoning behind ice baths. Cold exposure lowers core body temperature and causes vasoconstriction (narrowing of blood vessels). This may help reduce inflammation following exercise. Many athletes use ice baths to reduce DOMS (Delayed Onset Muscle Soreness), which is the muscle ache experienced in the days after intense training.

Interestingly, some research suggests warm baths may also offer recovery benefits by increasing blood flow, delivering nutrients to muscles, and helping remove metabolic waste such as lactic acid.

1. It Doesn’t Need to Be Freezing Cold

You do not need to add ice. I allow the water temperature to drop naturally with the air temperature. If the air temperature is 5°C, the water will often be similar.

The ideal ice bath temperature is typically between 6–9°C. While I have bathed in 0–1°C conditions when ice formed on the surface, most sessions are in the higher single digits.

2. Have a Hot Shower Afterwards

After cold exposure, it is important to warm up gradually. I begin with a warm shower and slowly increase the heat to bring my body temperature back up.

A hot shower after an ice bath feels incredibly good. I usually shower for 10–12 minutes to fully rewarm.

3. Start Slowly

Do not immediately fill a bath with ice and sit in it for 10 minutes — it will likely be too intense.

Start with cold water mixed with some warm water and stay in for 1–2 minutes. As your tolerance improves, gradually reduce the warm water and build up towards 5 minutes. Monitor how you feel and progress slowly.

Once comfortable indoors, you can consider inflatable outdoor ice baths. Again, begin with short durations of 1–2 minutes.

4. Time in the Ice Bath

Start with 1–2 minutes and gradually build up to 5 minutes. Around five minutes is generally a safe and effective duration for most people.

If you begin shivering uncontrollably, exit the bath and reduce exposure time next session. With repeated exposure, cold tolerance improves significantly.

Repeated cold exposure increases adaptation. For example, after regular ice bathing, I was able to stay in the sea for five minutes in 1°C air temperature, while others could only tolerate a few seconds.

5. Exercise First

Going for a jog or run before an ice bath can make the experience more tolerable. Raising your heart rate and core temperature first makes cold immersion easier.

Ice bathing post-exercise may also assist recovery by helping regulate core body temperature.

Ice baths do not suit everyone. If cold exposure does not work for you, try warm or hot baths instead and see how your body responds. For me, ice baths are a useful part of recovery and cold acclimatisation.

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