If you're looking to maximize your performance or address some of your health issues, cold water immersion can be a natural and effective way to achieve your goals. Whether you’ve just heard about cold exposure and want to learn more or you’re an expert in Thermalism after taking Dr. Susanna Søberg’s 3 Week Thermalist Cure Course, the best time to get into cold exposure is now. In this guide, we'll show you how to set up your own ice bath at home and get started with cold water immersion.
Step 1: Find a Suitable Container
You'll need a large and insulated container that can maintain the water temperature. Make sure the container is suitable for this type of use to avoid any health risks.
Step 2: Fill the Tub with Cold Water
Fill the tub with water that is 58°F or colder to receive the desired benefits of cold water immersion.
Step 3: Add Ice to the Water
Add enough ice to fill one-third of the tub. You can buy bags of ice or make your own by freezing water in plastic bags or containers.
Step 4: Test the Water Temperature
Before getting into the tub, make sure the water temperature is suitable for cold water immersion. Remove some ice if the water is too cold or add more ice if it's too warm.
Step 5: Get in the Tub
Slowly immerse yourself in the tub, starting with your feet and gradually immersing the rest of your body.
Step 6: Stay in the Tub
Stay in the tub for 2-3 minutes, and listen to your body. If you start feeling uncomfortable or unwell, get out of the tub.
Step 7: Dry Off
After getting out of the tub, dry off and warm up with a towel or blanket. If you can resist, do not take immediately warm up in the shower. It is best to warm up naturally.
Step 8: Replace Water Before Future Use
Replace the water periodically to avoid soaking in dirty water.
Alternatively, if setting up an ice bath manually sounds like a lot of time and effort, consider using an AquaChiller or AquaChiller XL.
AquaChiller and AquaChiller XL are cold plunge tubs designed with reliability and comfort in mind. They come with a built-in chiller, filtration system, and sanitation system, making it easy to experience the benefits of cold water immersion without spending time gathering ice and water to manually prepare the cold tub before each use.
Step 1: Acquire an AquaChill Cold Tub
AquaChill cold tubs are ready to use with a temperature control and filtration system.
Step 2: Fill the Tub with Water
Since the AquaChill tub is equipped with a cooling and heating system, the water temperature doesn't matter during filling.
Step 3: Get in the Tub
Slowly immerse yourself in the tub, starting with your feet and gradually immersing the rest of your body.
Step 4: Stay in the Tub
Stay in the tub for 2-3 minutes, and listen to your body. If you start feeling uncomfortable or unwell, get out of the tub.
Step 5: Dry Off
After getting out of the tub, dry off and warm up with a towel or blanket.
That’s it!
Whether you choose to set up an ice bath manually or use an AquaChill cold tub, cold water immersion can be an effective way to enhance your performance and health. With AquaChill, you experience the benefits of cold water immersion while preserving your most valuable asset - TIME.
Embrace the cold with AquaChill.