Practicing cold therapy has many benefits for your mental and physical health. From boosting circulation to reducing inflammation, there are plenty of reasons to be excited about getting in cold water.

One of the great things about taking ice baths is that it can be a very simple practice. The only thing you need is cold water, a few minutes and you’re on your way to self-improvement.

Despite its simplicity, there are certain aspects of cold therapy to be aware of so you can practice an appropriate amount of caution and build a practice that’s both enjoyable and beneficial. In this article, we’ll explore some common mistakes people might make while taking ice baths and offer valuable tips to ensure a safe and rewarding experience.

Are ice baths safe?

When practiced responsibly, taking an ice bath is a safe, rewarding experience. Taking a few simple precautions can help ensure that you’re practicing cold therapy in a way that’s going to bring you the most benefit and minimize risk.

There are many benefits to taking ice baths, but anytime you’re exposing yourself to cold temperatures, there are certain risks to be aware of, including hypothermia, frostbite and stress on your heart.

All of these issues are avoidable by taking precautions as you’re beginning to practice cold therapy and throughout your journey.

Don’t make these mistakes when taking an ice bath

Ignoring pre-existing health conditions

Certain health conditions can make you more susceptible to adverse effects. We recommend everyone consult with a physician before beginning a cold therapy practice. This is especially important for people who have cardiovascular issues (heart conditions), respiratory problems, high blood pressure or sensitivity to cold (such as Raynaud’s).

Having any of these conditions doesn’t always mean that you can’t safely practice cold therapy. You may need to modify your practice to suit your needs.

Staying in cold water too long

Spending too much time in an ice bath can be dangerous. When your body’s core temperature drops too low, it leads to a condition called hypothermia.

Most people stay in their ice baths for less than 5 minutes at a time. We do not recommend staying in your ice bath for more than 10 minutes.

Going too cold too fast

It’s important to slowly increase your exposure to cold water. Start out with slightly warmer water and shorter duration. You can increase the intensity (lower water temperature and longer ice baths) as your body acclimates to the cold.

Over time, your body will get used to cold temperatures and become more resilient. Ease into your practice and be mindful about choosing when to lower the temperature of your ice bath. Keeping a log of your ice bath time and temperature is a simple way to monitor your progress.

Not listening to your body

Taking an ice bath is a great way to challenge yourself, both physically and mentally — but you should also be aware of your body’s limitations.

Be aware of the signals your body is sending you. If you’re feeling lightheaded or dizzy, experiencing intense shivering or feeling any pain, you should get out of the cold water. These are not normal responses to cold water therapy.

Pay attention to how you feel during and after your ice bath. It is common and expected to feel some physiological responses to cold water. It can make you gasp, breathe shallowly or even hold your breath; it also affects your heart rate. If you’re not sure if the effects you feel are a normal, healthy response or sign something is wrong, be cautious and consult with a physician.

Safety is essential for ice baths

Following these simple guidelines can give you the tools you need to safely and confidently build a cold therapy practice. With this awareness, taking ice baths can be a safe, enjoyable and beneficial part of your routine.

Listen to your body, experiment and find what works best for you. Approach your practice with mindfulness and open yourself up to the many benefits of cold therapy.