When you think of ice baths, you might think exclusively of professional athletes in active recovery. Let's take a look at this DIY Ice Bath Guide.
However, in recent years, the benefits of cold water exposure have piqued the interest of health-conscious individuals and fitness enthusiasts around the world.
Cold plunging has rendered public attention partially because of Wim Hof, a Dutch athlete and public figure.
His self-proclaimed Wim Hof method, a practice that combines cold water exposure and breath work, has gained international attention as an alternative treatment for depression and anxiety.
However, despite this growing popularity, ice baths and cold plunge tubs remain largely inaccessible to the general consumer.
Many of the best cold plunges and ice baths currently on the market are extremely expensive. (We’re talking thousands of dollars).
This prevents a wider audience of health-conscious people from reaping the benefits of cold water exposure.
If you are interested in the benefits of ice baths, don’t let high price tags discourage you from trying them.
You can take matters into your own hands by making your own ice bath at home.
This DIY ice bath guide shows you different ways to make your own ice bath without breaking your budget.
Option 1: Use Your Bathtub
If you are looking for an easy and inexpensive way to make an ice bath at home, using your bathtub is a no-brainer solution.
It requires no additional equipment and minimal preparation, and it is designed to be comfortable to lie down in.
You can get the same benefits of a ready-made cold plunge tub without spending a fortune.
How Much Ice Should I Use?
The only thing you need to purchase to make an ice bath at home is, you guessed it, ice.
But how much ice do you need?
Generally, the typical ice bath requires one to three full bags of ice.
That’s anywhere from 50 to 100 pounds of ice.
While pouring 100 pounds of ice into your bathtub may seem extreme, it’s necessary if you want to reach the optimal water temperature for cold water therapy, which ranges from 45 to 58 degrees Fahrenheit.
However, the ideal temperature can vary depending on your experience.
It might be better to start with less ice and add more as you progress with cold water therapy.
How To Prepare An Ice Bath In Your Tub
Once you have your one to three bags of ice ready, you can follow these instructions on how to make an ice bath:
1. Fill Your Bathtub
Fill your tub to the halfway point with cold water.
Then, add the bags of ice.
You want to have a 3:1 water-to-ice ratio in your tub.
This will allow the water to drop to the appropriate cold water therapy temperature (45 to 58 degrees Fahrenheit) without freezing over.
It should take about ten minutes for the water to reach optimal ice bath temperature.
This gives you time to prepare everything else you need for your DIY ice bath.
However, you should check the temperature every few minutes to make sure it’s dropping as planned.
2. Set Up Clothing For After Your Ice Bath
While waiting for your water temperature to drop, prepare for after your ice bath.
You will likely want to jump into warm, dry clothes as soon as you leave the bath, so it’s important to set aside a towel, a set of clothes, and maybe even some slippers near the tub.
This will allow you to easily access the materials when you get out.
3. Get Into Proper Ice Bath Attire
You might have seen footage online of experienced ice bath users plunging into frigid temperatures wearing just a swimsuit.
In addition, you might assume that you should undress when getting into the bath.
As an ice bath rookie, however, you do not want to try this at home.
Exposing your bare skin to such cold temperatures can cause burns and skin irritation, especially if your body is not used to it.
It is best to wear leggings or sweatpants paired with a tee shirt or sweatshirt in your ice bath to protect your skin from any negative side effects.
4. Take A Dip
Once your post-plunge attire is set up and your tub water is at its optimal temperature, you can start to slowly submerge yourself into your homemade ice bath.
Frigid temperatures can shock your system, which can lead to hyperventilation or passing out.
Because of this, it is essential to slowly ease your way into the bath.
Start by dipping your feet and legs into the tub, then slowly submerge your waist.
Focus on your breath as you do so to help you stay calm.
When your lower body is in the water, you can lie backwards to submerge your upper half. However, this is optional.
It will only take a few minutes before the parts of your body that are submerged begin to feel numb.
5. Get Out And Dry Off
You should stay in a homemade ice bath for about ten minutes, but no longer than 15 minutes.
Carefully get out of the tub and immediately remove the clothes you were submerged in.
Thoroughly dry yourself with a towel and rub firmly to warm your body up.
Then, put on the clothes you set aside.
By following these steps, you can make a DIY ice bath and get the benefits of cold plunging at almost no cost.
Option 2: Use A Trash Can
If you do not have a bathtub, or you want to keep your cold plunging outdoors, making an ice bath with a trash can is an inexpensive, effortless ice bath option.
It’s easy to set up and take down, and in the warmer months, it can be a great way to instantly cool off after a workout.
How To Make An Ice Bath Using A Trash Can
You can follow these steps to make a DIY cold plunge in your own backyard:
1. Purchase Your Supplies
First, you need to find a trash can that you can comfortably stand in.
For cold water therapy, plastic cans are better than metal ones because they are more comfortable.
Plus, it’s easier to manipulate the water temperature.
Although one man’s trash is another man’s treasure, you will need to use a new and unused trash can for your ice bath.
You will also need one to three full bags of ice.
Depending on your height, you might also want to consider purchasing a step stool so that you can safely get in and out of the trash can.
2. Fill Up Your Trash Can
Similarly to the bathtub, you want to fill your trash can with cold water up to the halfway point.
The easiest way to do so is with an outdoor hose.
Keep in mind that when you get in the trash can, the water will rise, so it’s important not to overfill it.
You can then add one to three bags of ice until the trash can is about two-thirds full.
Again, it should take about 10 minutes for the water to reach its optimal temperature.
While waiting for the water to reach optimal ice bath temperature, you can follow steps three to five from the bathtub instructions for the perfect DIY cold plunge.
Option 3: Use A Chest Freezer
A chest freezer is another great option for building the base of your ice bath.
It’s large enough to lay in and has its own cooling system.
You can find affordable second-hand chest freezers online.
How to make an ice bath using a chest freezer:
- Once you have your chest freezer, you need to clean it to ensure no residue or dirt is left behind. Then, you will need to make sure it is watertight by sealing any gaps with a silicone sealant.
- Next, you will need to buy a waterproof thermometer and a plug timer. The thermometer will allow you to check the ice bath temperature, while a plug timer lets you control the chest’s cooling unit.
- Fill the base with water. Because the chest has its own cooling system, you don’t need to fill it with ice, which means the ice bath should be ready to use at all times. However, maintenance is still necessary. You should add a substance like hydrogen peroxide into the base periodically to prevent bacteria build-up. In addition, you should change the water of your base monthly for hygiene purposes.
- Unplug the power unit before going into your ice bath.
Frequently Asked Questions
What Are The Benefits Of Cold Plunges?
Ice baths come with an array of potential health benefits.
Cold water exposure has been linked to improved immune function, improved moods, increased energy levels, quicker muscle recovery, and even with the different stages of weight loss.
When it comes to weight loss, however, ice baths are unlikely to provide instant results.
Research shows it might take up to 60 hours of regular cold water exposure to stimulate the fat burning necessary for weight loss in the body.
Since your ice baths should only be about 10 minutes, you would need to take roughly 360 ice baths before your body begins to increase its fat-burning levels.
Why Should I Make My Own Ice Bath?
Homemade ice baths are a happy medium between store-bought cold plunges and ice baths and cold showers.
It allows you to gain the benefits of cold water therapy without having to pay thousands of dollars.
At the same time, it provides faster, more effective results than taking a cold shower.
In addition, it is a great way to test out if cold plunging is right for you.
If you try an at-home ice bath and decide it’s not your thing, you don’t have to worry about the money you invested.
Final Thoughts
Ice baths are a quick and effective way to boost your concentration and energy levels, speed up muscle recovery, improve immune and nervous system function, and sleep better each night.
What’s not to love?
Perhaps the price tag.
Most of the cold plunges and ice baths sold online are super expensive, which might stop curious health enthusiasts from trying out cold water therapy.
However, if a price tag is holding you back from trying cold plunging, making homemade ice baths is the perfect alternative.
By using your bathtub, buying a trash can that can be neatly tucked away after each use, or building your own ice bath using a chest freezer, you can gain the wonderful benefits of cold water therapy without hurting your wallet.