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A Cold Plunge to Health
Ice baths | February 20, 2026
In 2002, British long-distance runner Paula Radcliffe won the 10,000m gold medal at the European Athletics Championships in Munich, Germany. As the journalists surrounded her yearning to know the secret behind her impressive performance, she said two words: Ice Baths. The three-time winner of the London Marathon swears by a 10-minute "very cold" ice bath after every race.
It was the moment that cold water immersion began to enter the mainstream, eventually becoming the widespread phenomenon that it is today.
Since then, research has demonstrated the powerful benefits of cold plunges for your fitness routine, aiding in recovery, boosting energy, improving circulation and increasing pain tolerance.
We're also big believers in the power of ice baths to supercharge your performance, no matter what type of workout you're doing.
Getting To Know the Cold
So, how do you get started? If you're unsure whether ice baths may be for you, there are few steps you can take to slowly introduce them into your routine. The first is to start with cold showers. This is an environment where you have complete control, allowing you to test the waters (literally) to see how your body reacts.
Once you're ready to move up to a proper cold plunge, start with slightly higher temperature around 15°C, then gradually lower the temperature as you get more confident. You can start with just a few minutes at first, then work up to 10-15 minutes.
Your ice bath can be taken before or after your workout, but we recommend only doing cold water immersion occasionally. It shouldn't be an everyday thing. Ideally, it's something you do after a particularly intense workout.
Click here to see our guide for how often you should you be using your ice bath.
Health Benefits of Ice Baths
Burns Fat
Cold exposure activates brown adipose tissue (BAT), a type of fat that burns energy to generate heat. When your body works harder to stay warm, it increases calorie expenditure and may support fat loss over time. Regular ice baths can also stimulate metabolic rate, helping your body become more efficient at burning fat even after you've warmed up.
Improves Insulin Resistance
Cold therapy can help improve the body's insulin sensitivity, allowing cells to use glucose more effectively. This means your body requires less insulin to regulate blood sugar levels. Over time, this can support more stable blood sugar control and reduce the metabolic stress associated with insulin resistance.
Reducing Pain and Inflammation
Ice baths cause blood vessels to constrict, which helps reduce swelling, inflammation and muscle soreness, especially after intense training. When you warm up again, blood flow returns, helping flush out waste products such as lactate. This cycle can accelerate recovery and reduce lingering discomfort from workouts or minor injuries.
Boosting Immune System
Cold exposure may stimulate the production of white blood cells and increase metabolic activity, giving the immune system a subtle boost. Some research suggests that regular cold therapy can help the body adapt to stress better, improving resilience and reducing the likelihood of illness. Cold exposure may stimulate the production of white blood cells and increase metabolic activity, giving the immune system a subtle boost.
Increasing Cardiovascular Health
Transitioning between cold and warm temperatures acts like a "workout" for your blood vessels. Exposure to cold prompts constriction and warming up triggers dilation. This vasodilation cycle can improve circulation and strengthen vascular function. Over time, it may help regulate blood pressure and enhance blood flow efficiency.
Conclusion
Ice baths are a powerful tool for improving your personal health and fitness performance. This can include boosting metabolism and supporting blood sugar control, as well as reducing inflammation and improving cardiovascular function. When used safely and consistently, it can help your body adapt, strengthen, and perform at its best.
If you have any questions about our range of ice bath and chiller units, feel free to reach out to our team and we'll be happy to help you out.
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