How cold does an ice bath need to be?
Sources:
An ice bath should be quite cold to be effective. and discuss that the temperature can range from about 40 to 50 degrees Fahrenheit for longer durations, like 15 minutes or more. If the water is colder, around 35 degrees Fahrenheit or below, even a shorter exposure of about three to five minutes can be beneficial. It's important to ensure the cold is sufficient to create discomfort, prompting a desire to exit, but not so cold as to be unsafe 1 2.
For those just starting with cold exposure, easing into it and gradually lowering the temperature as you become more acclimated is recommended 3.
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