Cold Water Therapy
Recover harder
perform better
Cold water therapy is one of the simplest ways to reset your body after exercise. A few minutes in cold water and you give your recovery a push in the right direction.
This is cold water therapy
Cold water therapy means consciously exposing your body to cold water, usually between 2 °C and 15 °C. The right temperature depends on your experience, health and goal. The best-known form is immersion in an ice bath, but a cold shower counts too. The cold sets off a chain of reactions in your body: your blood vessels narrow, your heart rate drops and your nervous system switches to recovery mode. For athletes, it is a low-threshold way to make recovery part of the daily routine.
"Cold is a stressor, so if you are able to get into the cold and control your body's response to it, you will be able to control stress."
science
WHAT COLD WATER THERAPY DOES TO YOUR BODY
As soon as you step into the cold water, your blood vessels narrow and blood flows to your core. When you step out, circulation picks up again. At the same time, your nervous system shifts toward the parasympathetic (“rest and recovery”) state, the most clearly demonstrated effect of cold exposure in research.
Shifts your nervous system into recovery mode
Lowers your heart rate and calms your system after exercise
Exposes your body to short, manageable stress that trains your resilience
Gives an immediate boost in alertness and energy
When should you use cold water therapy?
Watch out with strength training: if you want to build muscle mass or strength, do not schedule cold water therapy right after your workout. Research suggests cold can slow muscle recovery after strength training, so save it for later in the day.
AFTER CARDIO OR A COMPETITION
To relax, calm your system and close out your recovery routine
ON A REST DAY FROM TRAINING
As a reset moment to keep your recovery going. Rest is important for recovery.
IN THE MORNING TO START YOUR DAY STRONG
For an immediate boost in alertness and energy to start your day sharp.
The benefits of cold water therapy
ICEO RECOVERY
AN ICE BATH AT HOME WITHOUT THE HASSLE
No bags of ice needed. An ICEO system keeps the water constantly at a cold temperature, so you can start cold water therapy whenever you are ready.
Choose your ice bath
One size does not fit everyone. Want to buy an ice bath that fits your space, your routine and how often you use it? We offer several models to match.
ICEO Recovery Bath PRO – Ice Bath with Chiller
ICEO Recovery Bath UFC – Ice Bath for Athletes
ICEO Recovery Octagon UFC – Ice Bath for Athletes
Frequently asked questions about cold water therapy
Is cold water therapy safe for beginners?
For most healthy people, yes, as long as you build up gradually. Start short (30-60 seconds) and increase slowly. Do you have cardiovascular issues or are you pregnant? Talk to your doctor first, since cold water briefly raises your blood pressure.
How cold and how long?
Research usually uses water between 2 °C and 15 °C and sessions from half a minute to a few minutes. Shorter and colder seems more effective than long and lukewarm. Listen to your body.
Before or after exercise?
For recovery and relaxation: great after cardio or a competition. Want to build muscle mass? Then do not do it right after strength training, but later in the day.
How much maintenance does an ice bath need?
With a built-in filter and cooling system, you keep the water clean and at temperature with minimal maintenance.
Not sure which ice bath suits you?
Use the selection guide or get in touch. We are happy to help you figure out what fits your space and routine.
Sources
The information on this page is based on scientific research into cold water therapy:
- Cain T. et al. (2025). Effects of cold-water immersion on health and wellbeing: a systematic review and meta-analysis. PLOS One.
- Jdidi H. et al. (2024). The effects of cold exposure on cardiovascular and cardiac autonomic control responses in healthy individuals. Journal of Thermal Biology.
- Kunutsor S.K. et al. (2025). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience.