Mahakram Jain

— Diabetes happens when your body can't take up sugar (glucose) into its cells to use as fuel. Too much glucose in your bloodstream can damage.

The growing popularity has sparked the interest of many, and people are starting to do their own ice baths at home and you can too. If you're reading this, you're probably considering attempting your own ice bath at home but may not know where to start. We'll cover some considerations you should think about for your first ice bath at home and cover common questions you may have.

Firstly, ice baths or cold-water immersion is when you plunge your body in a tub of cold water as a recovery and health regimen. Ice baths are becoming an increasingly popular ritual for athletes and exercise fanatics.

What can an ice bath do for you? Here are just a handful of benefits:

As a first-timer, you can't just jump into a tub filled with ice and expect it to be as easy as jumping into a regular, cold bath. Here are some things you need to consider for your first cold plunging experience.

Cold plunging is a unique and challenging feat. Before you step into the bath, prepare yourself mentally and physically.

Getting used to cold showers first can help you understand the primary psychological responses you will experience. When your body is already tuned in to the cold water, you'll get better at managing your reactions.

Here are some ideas for getting ready for that first cold plunging:

Start deep breathing techniques. Alternate breathing with each nostril for 1-2 minutes each to help you relax. Do powerful inhales and exhales through your nose for 1-3 minutes. When you are ready, hold your breath on exhale to reduce the shock, and step into the tub.

For making an ice bath at home, you need a tub, ice, and a thermometer. You can use your regular bathtub if you want.

However, if you want to take that ice bath outdoors or in another part of the house, consider a Plunge tub. Loved by beginners and cold plunge enthusiasts, it's designed to give users ease of setting up and filling up. Instead of buying 10 lbs of ice and filling/draining a tub or trough each time you want to do an ice bath, the Plunge is ready to go at anytime.

The recommended temperature for an ice bath is from 39-60 degrees Fahrenheit - a temperature cold enough to chill your body but not to the freezing point. If you need to start in the upper 50's or 60 to get adjusted, feel free to do that. It's probably a good idea even if you think you can handle colder.

Don't forget to check the tub's temperature before jumping in. If you're using a Cold Plunge Tub, just set it to your desired temperature and wait a few minutes.

A recommended ice bath should not exceed 10 minutes. You can start for a few minutes and work your tolerance toward the 10-minute mark. If you start shivering excessively or notice your skin changing color, get out of the ice bath.

Anyone can make an ice bath at home. You need a large tub, lots of ice, and a thermometer. You can use your regular bathtub or go for a bigger one like a 100-gallon tub.

Fill the tub with water up to your thighs, then drop a pound of ice. Gradually add more ice, increasing the ice level as you build your tolerance.

Dip your whole body in the tub to get the most out of your ice bath experience. It will expose your body, thyroid, and the back of your neck to the cold water.

Cold plunging will regulate your body temperature and elicit a maximum hormonal response.

Consult your doctor before taking your first ice bath at home especially if you are sensitive to colds or have cardiovascular disease, high blood pressure, or diabetes.

1. Eat small, frequent meals and snacks. Try to eat every two hours so that your stomach does not become empty.
2. Choose high protein meals and snacks.
3. Take small sips of fluid often during the day.
4. Keep foods and drinks separate.
5. Keep crackers at your bedside.
6. Use ginger.

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