What is Epsom Salt?
Epsom salt is a chemical compound called magnesium sulfate. It is a naturally occurring mineral which is composed of magnesium, sulfur, and oxygen. It is very popular among people as a natural remedy to relieve muscle pain, enhance muscle recovery, and improve blood circulation.
Some of the ways people use Epsom salt for lucrative health benefits include bath soaks, foot soaks, oral ingestion, and even supplementation to manage magnesium deficiencies.
The best thing about Epsom salt is that it’s easy to get, and cheap! Most supermarkets and pharmacies sell large batches for only a few dollars.
Why Use Epsom Salt for Ice baths?
Ice baths are a great way to reduce muscle soreness and inflammation, and improve physical performance, mental health, and physical health. This is incredible! But, it could still be improved.
By adding Epson salt to your ice baths, you’re taking the therapeutic benefits to a whole nother level. The natural compounds of magnesium sulfate, combined with the effects of cold therapy will maximise the benefits to your health and well-being.
Let’s take a look at the benefits of adding Epson salt to your cold plunge!
Benefits of Epsom Salt
Faster muscle recovery
The magnesium in Epsom salt supports muscle recovery by acting as a natural calcium blocker, causing muscles to relax. By absorbing through the skin, it alleviates muscle tension, cramps, and soreness, and reduces inflammation resulting in faster muscle recovery.
Improved blood circulation
The cold temperature of the ice bath constricts blood vessels, then blood vessels widen during the warm-up process. Epsom salt enhances this process, benefiting oxygen delivery to areas of the body that require healing.
Detoxification
Detoxifying is essentially just purifying the blood. The sulfate property in Epson salts supports detoxification by flushing out toxins from the body. This strengthens the immune system and leaves you feeling refreshed.
Reduced stress
Combining Epsom salt and ice baths reduces stress by contributing to the release of endorphins and the production of serotonin. These are chemicals in the brain which block pain perception, increase feeling of wellbeing, and stabilise mood.
Skin benefits
Epsom salt has a moisturizing effect which helps exfoliate dead skin. Then, the cold water acts to improve skin elasticity, tighten pores, and provide an overall benefit to skin health.
Pain relief
Both Epsom salt and cold exposure generate anti-inflammatory effects to promote healing. Cold exposure numbs the area and magnesium relaxes painful muscles and joints.
Better sleep
Epsom salt ice baths are a great way to improve sleep quality. Magnesium is effective at relaxing muscles and the warm-up process after an ice bath creates a natural bodily response to prepare for sleep. It is most effective if implemented shortly before your natural bedtime.
How Much Epsom Salt to Use
I’d recommend 1 cup (250g) of Epsom salt for every 30 gallons (114kg) of water. Throughout my experiences with Epsom salt ice baths, I’ve found this to produce the best results with the least amount of wastage.
The optimal amount of Epsom salt for a standard-sized tub is 1.5-2 cups.
How to Create an Epsom Salt Ice Bath
1. Prepare the tub
Make sure the tub is plugged and the inside of the tub is clean. Also, place a towel nearby. You’ll thank me later.
2. Fill up the tub with water
Turn on the cold water tap and pour it into the tub. It needs to be enough water to cover your entire body.
3. Add ice
Slowly pour ice into the water to minimise splashing. Continue adding ice until the water reaches your preferred temperature, you can test this with your hand or foot.
4. Add Epsom salt
Make sure to dry your hands, and pour Epsom salt into a measuring container. Measure out 1 cup (250g) of Epsom salt for every 30 gallons (114kg) of water.
Then, pour the Epsom salt from the container into the ice bath. After enough plunges, you’ll be able to pour it straight into the tub without having to measure.
5. Stir until the Epsom salt has dissolved
Use your arm, or any stick-like object for that matter (I’ve got a dedicated stirring pole) to stir the ice bath. Continue stirring until the Epsom salt has fully dissolved.
6. Enter the water
Gradually lower your body into the ice bath until you’re fully submersed. And don’t forget to breathe!
Precautions and Considerations
Too much ice
Exposure to too much ice can cause hypothermia, frostbite, shock, or brain fog. To combat this, test the temperature before submersing, and do not stay submerged for more than 10 minutes. To estimate the water temperature of your ice bath, use an Ice Bath Temperature Calculator.
Too much Epsom salt
Too much Epsom salt can cause skin irritation, dry skin, nausea, headache, and low blood pressure. Be sure to stick to the recommended dosage of Epsom salt.
Allergies and skin sensitivity
If you are allergic or have skin sensitivity, it’s recommended that you avoid Epsom salt ice baths entirely. If you don’t know, you can test the water with your hand before proceeding further. Make sure to take it slowly, maybe test your feet next.
Open wounds
If you have an open wound or infection, avoid Epsom salt ice baths as it can exacerbate the problem.
Medical conditions or pregnancy
People who have medical conditions or are pregnant should consult a professional before undertaking an Epsom salt ice bath. They’ll be able to guide you to making the best decision for your unique circumstance.
Final Thoughts
Overall, Epsom salt ice baths are a great way to take your mental and physical health to the next level. The lucrative rewards, from muscle recovery to improved sleep, make it a great addition to your ice bath routine. Always stay safe, and if in doubt contact a registered health professional. Happy cold plunging!