For those who are newcomers to taking ice baths, the first question we often see is how cold the water should be.
“Whether you are considering investing in a bath with a cold and immersive feeling, whether you recently purchased, understand the full water temperature to maximize the benefits of muscle catering and mental stability.
Let’s find out the best temperature for your ice bath session:
What temperature should my ice bath be?
The optimal temperature for an ice bath is usually 7-13°C, but some users recommend a freezing temperature of 0.5-4°C. This temperature zone strikes a balance between being cold enough to activate your body’s responses (over 60°F won’t have the same effect), but not so cold that it becomes unbearable or dangerous.
Beginners may be shocked by the temperatures at first, but it is in this temperature range that the health benefits are really felt.
The Importance of Consistent Temperature
Consistency is key when cold diving. How your body reacts to cold shock doesn’t just depend on how cold the water is: it’s also important to maintain this temperature throughout the session. A good cold water immersion should be stable between 2 and 3 degrees. Fluctuations in a homemade cold soak rig (especially one filled with melted ice) can reduce its overall efficiency.
Stable temperatures allow your body to reap the intended benefits every time, and over time it will become more tolerant and adapted to the cold.
How to Measure Cold Water Soak Temperature
If you’re using a DIY installation or a cold tub that doesn’t have a built-in thermometer, monitoring the water temperature is essential.
There are several effective ways to do that:
- The digital thermometer is practical and accurate, and can be immersed in water to check before each session.
- The infrared thermometer can quickly read the surface temperature, but please note that this may not reflect the remaining water temperature accurately.
- Traditional floating or clip-on thermometers can be secured to the side of the bathtub so you always have a reading.
If you have a cold water bath with precise controls and measurements, adjusting to the correct temperature becomes easy and consistent.
This not only improves safety, but also makes it easier to track your progress over time.
Immerse yourself more
Although you can get some benefit from just immersing your lower body, you’ll get the best results by immersing your entire body up to your neck (or up to your head with a snorkel).
Cold shock proteins and brown fat activation are most effective in the largest exposure region. This is why cold souls are not much more effective than cold current, as cold souls are associated with several small points at once.
How to Find the Right Temperature for You
Cold plunging is not a special experience. The “right” temperature for you will depend on your experience level, personal tolerance, and more.
Ice Bath Beginners If you’re just starting to dip your toe in cold water (literally and figuratively), we recommend starting at the warm end of the range, around 12 to 15 degrees celcius.
At this temperature, you’ll still feel a cold shock, but it won’t be as intense as lower temperatures.
When your body adapts, you can gradually reduce the water temperature by several degrees.
He survived cold immersion
For those who have been there for several months, it’s time to push your body a little more.
Temperatures between 45-54°F create a stronger shock to the system, enhancing muscle recovery and mental toughness benefits.
Notice how your breathing changes; this is often a better indicator of adaptation than comfort level alone.
Ice bath veteran
Assed Cold plungers can feel the ideal point of 7 to 8 degrees celcius. At these temperature, the cold needs to be much more intense, and breathing must be controlled to support concentration, mental courage, and longer sessions.
But remember, colder isn’t always better.
The key is to find a temperature that will continually challenge you, while still allowing you to recover normally between sessions.
Do not spend thousands in ice bags for inconsistent temperature
Frankly, spending money on ice bags for DIY bathtub is inefficient.
First, it is difficult to maintain the correct temperature of the bathtub filled with ice and is inconsistent.
Plus, ice costs add up quickly: At $3 per bag of ice, it could cost you $200 per month to keep your ice bath at the right temperature multiple times a week.
That’s thousands of dollars spent each year on an inconsistent experience (and that’s not including cleaning and maintenance costs).
Here you can find some research about the ideal temperature for ice baths.
Here you can rent an ice bath in Bali to get the perfect temperature for your ice bath.