Ice baths for athletes: The cold hard facts

Words by Laura Markwardt. Photography by On Archive and Theo McInnes.

Cryotherapy, a technique where the body is exposed to extremely cold temperatures for several minutes, continues to grow in popularity for its brain and body-boosting benefits. But it’s more than a rejuvenating trend. Many On athletes have been dialing down the thermostat when it comes to recovery since day one.

Ultra-endurance athlete and wellness advocate, Rich Roll, in conversation with Judd Apatow, explains, “On the flow state thing, the cold plunge, in terms of it being an antidepressant, and something to calm you down and clear the mind – it’s pretty effective.”

As Roll points out, a big part of the ice bath technique is the mind. Research shows that the myriad physiological benefits of cold water exposure – from boosting immunity to circulation, reducing stress and enhancing focus – may be subjective or anecdotal. But what seems to generally be agreed upon (like so many things) is that if you think (mentally) that it can give you benefits, it can. 

Moderation is a factor in the effectiveness of ice baths, with exposure to cold water showing the effect has diminishing returns if done too often. With that in mind, ice baths should be for after the hardest training or competitive sessions, or when you need to fast-track your focus to go again soon after; that’s when the ice bath can be a savior.

Benefits of ice baths

Because the anecdotal benefits of ice baths are so broad and varied, it can help to identify what you’re looking to focus on for yourself before you take a dip. This is a great time to seek inspiration from high-achievers. On athlete and tennis star, Ben Shelton, is a case in point:

“I use ice baths as a tool for recovery and muscle soreness. I work regularly with a physiotherapist, but sometimes it’s good to have different methods of injury prevention, and an ice bath is one of those. It’s also something I can do myself if my physiotherapist isn’t with me.”

On triathlete and IRONMAN 70.3 medal holder, Fenella Langridge, turns down the dial to feel alive, “I use ice baths once in a while. I went through a phase of contrast therapy – a hot infrared sauna for heat prep – and then I used an ice bath next to that. Coming out from the heat and switching to the cold feels like it pulls the blood back in, and you’re energized and buzzed afterwards.”

How to ice bath at home?

Shelton is also known for taking the plunge in breaks between traveling and when he’s on the road, “I use ice baths more often when I’m at home in Florida because they are already set up in my training facility, rather than me having to make one on the road in my hotel room’s bathroom.”

Even if you don’t have a training facility close to hand, the pros show you can still make do with a bathtub, wherever you’re based. 

Simply fill your “bath” with ice, or water and ice at a ratio of around 3:1, that can best cover your whole body. How much of yourself you submerge in the bath is based on your training focus – and what your body can handle. 

If you don’t have a bathtub, you can also buy a child-size inflatable pool, which will have the same effect or a large bin (for more focused, bathing for the lower half of the body).

Runners, you may want your legs and feet submerged, but the hips and the back may also benefit from a whole body bath if you’re acclimatized enough. 

How cold should the water be?

Water turns to ice at 0 degrees Celsius / 32 degrees Fahrenheit. For an ice bath, the water should be around 10-15 degrees Celsius (around 50-60 Fahrenheit). 

This usually takes around 10 minutes to achieve if using a 3:1 water-to-ice ratio, or instantly if it is just ice in the tub. When it’s set, it’s time to ease yourself in and let the ‘healing’ water do its thing.

How long should you ice bath for? 

Research shows that you get the most benefit from cold treatment if you immerse yourself for up to 20 minutes. If you're new to ice baths, it will probably be difficult to stay put for longer than a few minutes. Building a tolerance base to endure discomfort for a bit longer each time is part of the process. 

Remind yourself: If you can sit in an ice bath, you prove that on a micro-level, you have the ability to do hard things, in order to gain uncertain benefits or benefits down the line. If you can cultivate this, you have a transferable skill. Being ‘comfortable with discomfort’ is a switch you can flick on to other challenging parts of life whenever you need it. 

What to do during the ice bath?

Sure, you’ll be watching the clock to count down the minutes, but there’s one thing you should keep on your mind: controlled breathing.

Due to the shock you cause your body once you enter the tub, most people naturally begin to take shallow, fast breaths. What you want to do is actually the opposite: deep inhales allow more oxygen into the lungs to be moved around the body. 

The cold encourages blood to flow faster inside the muscles, helping bring the repairing elements to those micro-tears from your training or run, so deeper, constant breathing is the goal. As a guide, breathe in for seven seconds, hold for two, then out for seven seconds to find a good rhythm.

A few pros put their hands under their armpits or the backs of the knees: those places where the skin is thinnest often cause the most sensitivity to the icy water. Putting your hands there can help you fight – or relax – through the sensation as you count down to fluffy towel time.

Are ice baths safe?

The more time you spend in the bath, the more numb your body will become. This can lead to a loss of immediate strength, making it hard to pull yourself out, especially if this is your first time. It’s recommended you have someone nearby the first few times you jump into an ice bath at home.

Frostbite and hypothermia can be concerns for ice bath newbies, though both are unlikely due to the bath being above freezing point (for frostbite) and not being submerged for a long time (hypothermia generally takes at least 30 minutes). That said, everyone is different, so listen to your body and go with what feels right.

What to do immediately after your ice bath?

When your time is done, don’t rush out (avoid a slip risk), take your time, dry off with a warm towel or take a warm shower to help ease yourself back to a comfortable state. Some people find it takes around 20 minutes to get back to “normal”, and if you do feel chilled, a warm drink can help accelerate the process.