Heal Hub operates one of (if not) the largest ice baths/cool pools in the UAE. Our facility has cold water immersion ingrained into the cornerstone of patient welfare. We promote all those who are befitting to try. Our cool pool is outside so you can sink into our 8-degree water while the sun shines on your face. In keeping with the original and foundational roots of cold water immersion, we encourage people to book with friends, colleagues, and family.
We can accommodate up to 8 people at once. Overcoming the cold is a bonding experience to be shared, however we can accommodate for the lone wolf as well. We suggest booking an ice bath after seeing one of our therapists, working out in our rooftop gym, or even finishing a long run along the kite beach running track (straight in front of our door). We have top-of-the-range changing facilities and showers so you can train, rehab, ice bath, and get going to where you need to be. Time is of the essence but your health doesn't need to be.
Intro
Cold water plunges and ice baths, are an increasingly popular form of cold therapy. The practice is gaining traction among athletes and fitness enthusiasts alike, as well as those looking to improve their overall health and wellbeing. But what exactly is a cold plunge and how should one go about preparing for it?
This blog will provide a comprehensive guide to cold water plunges, exploring their benefits, how long to stay and how to prepare and take care of yourself afterwards. Preparing for a cold plunge or ice bath can be a daunting task, but with the right preparation and mindset, it can be a beneficial and rewarding experience
What is a Cold Plunge?
A cold plunge is a form of deliberate cold therapy that involves submerging your body in cold water for a period of time. Cold plunges can be done in our cool pool, which is outside so you can sink into our 7-degree water while the sun shines on your face. Cold plunges are believed to have a variety of health benefits, including reducing inflammation, improving circulation, aiding in muscle recovery and providing a general sense of wellbeing.
Benefits of Cold Water Plunge
The benefits of cold water plunges are many and varied.
- First and foremost, cold water plunges can help reduce inflammation. By reducing inflammation, cold therapy can help reduce pain and speed up muscle recovery after a strenuous workout.
- Additionally, cold water plunges can help improve circulation and reduce muscle tension. By improving circulation, cold water therapy can help flush out toxins, speed up the healing process, and improve overall health.
- Finally, cold water plunges can provide a general sense of wellbeing, helping to reduce stress and lift your mood.
How Long Should You Stay in?
The amount of time you spend in the cold plunge or ice bath will depend on your own personal tolerance. Most people start with 4 – 8 minutes and gradually increase the time as they become more comfortable. We don’t suggest staying longer than 15 minutes ever.
It is important to listen to your body. Generally, we recommend starting with shorter immersion periods and gradually increasing the time as one becomes more accustomed to the cold. Most people find that 5-10 minutes is sufficient, while some may benefit from longer exposure.
Preparing for Your Cold Plunge
Before taking a cold plunge, it is important to make sure you are properly hydrated and have eaten a light meal. This will help to ensure that your body is able to handle the cold temperatures. It is also important to make sure that the water temperature is not too cold, as this can be dangerous.
We set our Cool Pool at 7 degrees which is the ideal temperature for beginner or advanced users. The main variable that differentiates these users is the time they spend in the water. However for big groups of beginners we can even increase the temperature to accommodate.
Before taking a cold plunge, it’s important to prepare your body and mind. Start by gradually introducing cold temperatures into your routine. This can be done by taking a cold shower or doing a cold water immersion such as a cold foot bath. This will help acclimate your body to the cold, making the plunge more tolerable.
It’s also important to stay hydrated before and after the plunge. Drinking plenty of water will help your body regulate its temperature and flush out toxins more efficiently.
Finally, it’s important to mentally prepare for the plunge. Visualize yourself in the cold water and imagine the feeling of the cold water on your skin. This will help you become more comfortable with the sensation and make the plunge feel more manageable.
What to Expect During Your Cold Plunge
Once you’ve prepared your body and mind, it’s time to take the plunge. As soon as you enter the water, you will feel a sudden shock as your body adjusts to the cold temperature. Your body will then begin to acclimate to the cold and the sensation will become more bearable.
During the plunge, your body will start to release endorphins and adrenaline, which will help reduce inflammation and provide a sense of euphoria. The sensation of the cold water on your skin will also help to reduce muscle tension and improve circulation.
Tips for Surviving a Cold Plunge
Taking a cold plunge can be a daunting prospect, especially for those who are new to the practice. Here are some tips for surviving the experience:
- Start slow: Don’t jump in head first. Start with a few minutes and gradually increase the time as you become more comfortable.
- Take breaks: If the sensation becomes too overwhelming, take a break and come back when you’re ready.
- Breathe: It’s important to stay calm and take slow, deep breaths to help your body acclimate.
- Distract yourself: Distract yourself from the cold by listening to music or reading a book. We have a wind chime strategically set up at the pool and we tell our patients to try and focus on that or the feeling of the sun on their face
- Stay hydrated: Drink plenty of water before and after the plunge to help your body regulate its temperature and flush out toxins.
Aftercare Tips for a Cold Plunge
It’s also important to replenish your body with fluids and electrolytes. Drinking plenty of water and eating foods rich in electrolytes such as bananas and avocados will help your body recover more quickly.
It’s recommended to not stretch until the body comes back to a normal temperature.
We have top-of-the-range changing facilities and showers so you can train, rehab, cold plunge and get going to where you need to be. However, we advise to not take long warm showers after in order to reap the full benefits of the experience.
Finally, take some time to relax and enjoy the afterglow in our Rehab Garden and get some vitamin D from the sunshine.
What You Need to Know About Cold Water Plunges
Before taking a cold plunge, it’s important to remember a few key points. First, it’s important to start slow and gradually increase the time as you become more comfortable. Second, it’s important to stay hydrated before and after the plunge. Third, it’s important to take care of your body after the plunge and replenish your body with fluids and electrolytes. Finally, it’s important to remember that everyone is different and what works for one person may not work for another.
Common Mistakes to Avoid During Cold Water Therapy
When it comes to cold water therapy, there are a few common mistakes that should be avoided.
- First, it’s important to not go too long too quickly. Starting slowly and gradually increasing the time will help your body acclimate more easily. Most experts recommend 5-10 minutes as a safe amount of time.
- Secondly if your goal is hypotrophy from a heavy workout, it is recommended to wait at least 6 hours before entering the cold plunge or ideally coming in on your ‘rest days’.
- Finally, it’s important not to rely too heavily on cold water therapy. While it can be beneficial, it should not be used as a substitute for proper medical care and is most effectively used in sync with the services of our doctors and therapists at Heal Hub.
Conclusion
Cold water plunges, or ice baths, can be a great way to reduce inflammation, improve circulation, and reduce muscle tension. However, it’s important to remember to start slowly, stay hydrated, and take care of your body afterwards.
By following these tips, you can ensure that your cold water plunge is safe, effective, and enjoyable. So, what are you waiting for? Brave the cold and take the plunge in Heal Hub’s Cool Pool!
