To learn more, check out our previous article: How To Warm Up After An Ice Bath (The Right Way).
Tips to Warm Up Safely
Great! Now you know how to warm up after an ice bath.
The final thing I have to offer is my top tips to stay safe whilst warming up. Employing all of these protocols is crucial if you want to warm up in the safest way possible.
1. Dry off thoroughly
Once you’re outside the tub, getting dry should be the first thing that you do. Having it sit on your body will steal your body heat, possibly making you even colder than the ice bath itself! Always have a towel nearby and strip off any wet clothing.
2. Warm up gradually
Although regaining your body heat is the goal after cold therapy, it must not be done instantaneously. Gradual warm-up is essential to reducing the risks of temperature shock, skin irritation, and dehydration. This is why you should avoid a hot shower after an ice bath and opt for alternative warming methods.
3. Avoid exerting too much energy
As you’re coming from a stressed bodily state, it’s best to conserve your remaining energy so that you can recover. Avoid activities that require high exertion and try to lower your heart rate. You want to avoid exhaustion, burnout and sweating, which is a natural causation of high-intensity actions.
4. Take deep breaths
Taking deep breaths is highly recommended as it boosts the amount of oxygen in your bloodstream. This is an effective strategy to increase energy levels so that your body can generate warmth.
5. Stay hydrated
People tend to forget that you sweat when submerged. It’s even exacerbated when what you’re doing is physically demanding. Obviously right!? Always make sure to drink fluids, even if you don’t feel thirsty. The strenuousness of the activity tends to be so demanding that it distracts you from hydrating!
Conclusion
Who doesn’t love a hot shower?
Hot showers are a great way to relax, de-stress, and clear your mind, heck, I couldn’t last a day without a hot shower. But when it comes to cold therapy, it really shouldn’t be involved. Not only does it reduce muscle recovery, it is evidently unsafe.
The best way to warm-up after an ice bath is gradually (AKA not direct and scorching heat). My top picks are light physical activity and sunbathing.
No matter how you warm-up, implementing safety protocols is a must. Always dry off thoroughly, warm up gradually, avoid exerting too much energy, take deep breaths, and last but not least stay hydrated.
FAQ
Should I take a hot shower after a sauna?
Do not take a hot shower after an ice bath. Ideally, you want to warm up at a gradual pace to provide optimal benefits. Instead of a hot shower, check out our alternative warming methods.
How to warm up after an ice bath?
After an ice bath, you should:
- Dry off thoroughly
- Warm up gradually
- Avoid exerting too much energy
- Take deep breaths
- Stay hydrated
How long should I wait before taking a hot shower after an ice bath?
Wait at least 10-15 minutes before taking a hot shower after an ice bath. This gives your body temperature enough time to recover naturally before being exposed to contrasting temperatures.
Why should I warm up gradually after an ice bath?
Warming up gradually provides better muscle recovery, is less stressful on your cardiovascular and immune systems, and decreases the risk of temperature shock, skin irritation, and dehydration, to name a few. Warming up at a slow, consistent pace provides better overall results and is safer to handle.
Can I use a sauna after an ice bath?
Absolutely! The sauna is a great addition to your ice bath recovery as it effectively lowers your body temperature in a slow and controlled way. Just be sure to stay hydrated as it will likely exacerbate sweating.
Can I run after an ice bath?
Running after an ice bath is not recommended. To provide optimal results for muscle recovery, limit your movement to only light exercises. Here are some exercises you could try instead:
- Yoga
- Stretching
- Walking
- Housework/chores
- Bicycling