How Many Ice Baths a Week for Enhanced Immunity?

Lowering your body temperature through taking ice baths isn’t just for athletes or bodybuilders. There are many health benefits of taking a cold plunge, that range from muscle relaxation, improved immunity, stress relief, and improved cold tolerance.

One of the notable health benefits of ice baths is an increased immune response, which is so important all year, but especially during winter. However, how many ice baths for immunity should you take per week, or per month?

Ice Baths for Immunity

You might hate the cold and not be able to handle it, but you might be surprised at how many health benefits it offers. Even though you will experience a short cold shock upon plunging into the icy water, that temporary stress will produce wonders for your body. First of all, the increase in your blood’s circulation and the activation of your nervous system can lead to an enhanced immune response. 

But the question then arises: how regular are we talking about? Or, to put it directly, how many ice baths a week should you take to see noticeable improvements in your immunity levels? Read on to learn more!

The Science of Ice Baths for Immunity

The practice of ice baths dates back centuries. Ancient practices around the world used the healing power of water – a therapeutic method known as hydrotherapy. The Greeks, the Romans, and even the Japanese with their tradition of “Onsen,” have all documented the powerful use of water. Modern methods shaped hydrotherapy into what we today know as the practice of ice bathing.

Today, we also know the science behind ice baths and can understand the best protocols for taking cold plunges. We also know why ice baths have so many benefits for immunity. There is a growing consensus among health professionals worldwide that regular ice baths can become a great tool for managing health and immunity.

How Do Ice Baths Improve Immunity?

Ice baths are more than a chilling experience that tests your resilience against the cold. After the initial cold shock, your body will react in different ways. The first process is vasoconstriction, reducing blood flow to the skin and extremities to conserve heat at the body’s core. This induces additional responses, in the thermoregulatory response, metabolism, and the immune system.

The cold shock also activates a stress response that releases the hormone norepinephrine, a neuropeptide that can suppress inflammation, improve antioxidant capacity, and kick-start an immune response. The idea behind this process lies within the concept of hormesis – a process where exposing the body to stressors (like the cold), can lead to adaptive responses that improve resilience and optimal function (1). Regular cryotherapy sessions are likely to work on this principle, with each ice bath helping the body better prepare for stress.

If you want to understand the effects of vasoconstriction better, keep reading here:

• What is cold-induced vasodilation?

If you’re more of a visual person who would like to understand the process of cold therapy, check out this video:

Scientific Research Behind Cold Therapy and Immunity

Scientific research is crucial to understanding the link between ice bath frequency and enhanced immunity levels. Many studies highlighted our body’s reaction to cold exposure. 

Many scientific studies initiated the practice of taking ice baths after intense exercises, which is common among athletes today. The research found that regular ice baths could reduce inflammation and speed up muscle recovery (2)

Case studies exploring the lifestyle and the impressive immune response of Wim Hof, the “Iceman,” found impressive results. The impact of cold exposure on his immune responses helps us understand cold therapy benefits for immunity.

In one of these case studies, Wim Hof himself and a group of volunteers he trained on his method researched how cold therapy influences the immune system. They even went as far as to inject themselves with bacterial toxins to see how well they can fight them after taking an ice bath. The results were astonishing! The group of volunteers that took ice baths had more immune cells and less flu-like symptoms after receiving the bacterial toxins (3).

The science of ice baths and immunity is still developing, of course, but the research that we have so far shows a lot of promise. There is no denying the many health benefits of ice baths for immunity.

Ice bath routine for beginners

The key to safely taking a cold plunge is being well-educated, informed, and cautious. Let’s take a look at some safety tips.

Duration and temperature

An ideal ice bath temperature for beginners is around 15 degrees Celsius (59 degrees Fahrenheit). As you gain more experience, gradually reduce the temperature, but don’t go below 10 degrees Celsius (50 degrees Fahrenheit) for safety reasons. As for time, an optimal ice bath session should last around 10-20 minutes, which is long enough to push the body but not long enough to risk hypothermia.

Keep an eye on your body’s overall response and adapt if you need to. Don’t overdo it. A common misconception about ice bathing is that more is better. It’s important to be aware that your body needs time to bounce back from the cold.

Read more about the ideal duration of ice bathing here:

• How Long Should I Do Cold Water Immersion?

Individual Tolerance to Cold

Are ice baths dangerous? They can be. Like many wellness practices, ice baths are not suitable for everyone. How your body reacts to the extreme cold can be determined by your:

• Age, 
• Underlying health conditions, 
• Personal comfort levels.

You should probably completely avoid taking ice baths if you have any of these conditions:

• Raynaud’s Disease, 
• cardiovascular issues, 
• asthma,
• cold urticaria (which is an allergic reaction to cold),
• pregnancy.

When in doubt, it’s best to consult your healthcare provider before starting any kind of cold therapy. Don’t overlook personal comfort either. If you’re the kind of person who cringes at the thought of a cold shower, frequent ice baths may prove to be a tough activity. It’s important to adjust your routine to your body’s needs only.

Ice Bath – How Many Times Per Week?

Health and wellness professionals typically recommend starting slow and going from there. When you’re starting out, try to aim for two to three ice baths per week. Slowly allow your body to get used to more frequent baths. But remember! Tolerance to the cold is subjective, so listen to your body.

Keep in mind that quality over quantity matters. Taking a very long ice bath every day does not necessarily give you any more health benefits. In fact, it might do you more harm than good! You might experience:

• persistent numbness, 
• excessive fatigue, 
• aggravated mood swings.

Always, always, always listen to your body and adjust your frequency accordingly. Get out of the ice bath if you don’t feel well, and contact your doctor. 

How To Take an Ice Bath At Home?

Setting up an ice bath may seem complicated, but it’s entirely doable at home as well. A major factor to consider is the cost, and how much you want to, or can, spend. 

Cryotherapy sessions at professional facilities can be expensive and time-consuming, but the cost can be significantly reduced if you set things up a home. You’ll need:

• a sturdy container or tub that is wide and deep enough for you to submerge yourself in, 
• a lot of ice, 
• a timer. 

The cost of ice might add up if you’re going for multiple ice baths per week. Fill the tub with cold water and ice until it reaches the desired temperature, and slowly submerge. Make sure you track the time with a timer. After ice bathing, slowly come out, dry yourself off, and let your body feel warm again. You can also take a lukewarm shower after a couple of minutes outside.

When To Take An Ice Bath?

Many suggest that mornings are a great time for an ice bath! Morning ice baths align well with your natural cortisol levels, which are usually higher during the mornings. It’s also just a great way to jump-start the day with an adrenaline rush! However, it’s best to select a time that would allow you to practice consistently.

Can you combine ice baths with other wellness practices? For sure! Cold exposure following a workout can be beneficial due to its anti-inflammatory benefits. If you’re practicing meditation or breathwork, doing it right after an ice bath may enhance your focus and help you to remain present.

Ice Baths For Immunity – Was It Succesfull?

The effect of an ice bath for immunity isn’t immediately noticeable. It’s measured by subtle shifts in how you feel and respond over time. It’s important to evaluate changes in your health and immunity. You may observe:

• enhanced energy levels,
• improved skin, 
• better sleep quality,
• getting sick less frequently,
• faster recovery from exercise,
• improved cold tolerance.

These are all potential cues that indicate your body is favorably responding to your ice bath routine. But what about if you don’t feel much of a difference? You should see what you can adjust. For example, you can change the time of day, the number of ice baths per week, the duration of each session, or even your diet during ice bath days. These factors may seem too simple but could lead to a major difference. 

Conclusion

Trying out an ice bath routine could result in some nice health benefits, especially enhanced immunity. By submerging into the cold, our bodies go through a kind of stress that releases immune cells into the blood, as well as increases their circulation. This effect may be temporary, but it can significantly help you if you regularly practice cold therapy. 

In addition, it’s important to know that ice baths are not an isolated solution to health and well-being. They won’t do much for you if you don’t eat, sleep, or exercise well. Ice baths are a great tool to have at your wellness disposal, but are not the end-all-be-all solution. Feel free to explore what ice baths can do for you. Dive into an ice bath, and discover a more resilient version of yourself. Transform your immunity and well-being one ice bath at a time and forge a healthier, resilient you.

Literature sources

1. Castellani JW, Young AJ. Human physiological responses to cold exposure: Acute responses and acclimatization to prolonged exposure. Auton Neurosci. 2016 Apr;196:63-74. doi: 10.1016/j.autneu.2016.02.009.
2. Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;2012(2):CD008262. doi: 10.1002/14651858.
3. Kox M, van Eijk LT, Zwaag J, van den Wildenberg J, Sweep FC, van der Hoeven JG, Pickkers P. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proc Natl Acad Sci U S A. 2014 May 20;111(20):7379-84. doi: 10.1073/pnas.1322174111.