As a retired professional soccer player in the UK and the USA, Tamika Mkandawire has nearly two decades of personal experience with ice baths. Starting early in his career, he’s relied on regular ice baths — especially after a game or a tough practice — as part of his workout and recovery routine.
“As an athlete, you want to recover faster to perform at your highest level,” said Mkandawire. Many pro athletes like him soak in icy water as part of their training schedule.
HOW A PRO ATHLETE TAKES AN ICE BATH
Most athletes prefer to take ice baths right when they finish exercising, before their bodies cool down. Some professionals soak in ice baths multiple times a week after every game and practice, but others are content to take an occasional dip.
When Mkandawire is preparing to jump in an ice bath, here’s what’s on his supply list:
A good spot: Anywhere that can accommodate a tub with ice can be a spot for an ice bath. Mkandawire prefers to take an icy soak immediately after a tough workout, while his muscles are still warm, so he likes to set up his ice bath in a spot where he can jump right in.
Tub: A regular bathtub can be used for ice baths but it’s not the only option. Lots of athletes like Mkandawire use wading pools or large plastic tubs, especially for ice bathing outside right after a tough competition.
Ice: To prepare his ice bath, Mkandawire starts with a tub of very cold water and adds ice to it right before he jumps in. He uses enough ice to fill a small cooler — about the equivalent of a ten-pound bag.
Thermometer: To safely get maximum benefit from his ice bath, Mkandawire always checks the temperature with a thermometer before he jumps in. “It’s easy to assume that colder is better and that’s certainly not the case.” Experts suggest that between 50 and 59 Fahrenheit (10–15 Celsius) is an ideal temperature range for most ice baths –– no need to go any colder.
Timer: Mkandawire uses a watch, a timer or a smartphone to time his soak. As a beginner to ice baths he’d soak for a minute or two at a time. He’s gradually worked his way up to soak for five to seven minutes — but never for longer than ten minutes.
Dry towels: For Mkandawire and many athletes like him, there’s no set dress code for taking an ice bath — lots of athletes will jump in with their shorts and t-shirts still on. The most important thing for him to is have some dry towels or a bathrobe nearby, so he can bundle up and get warm as soon as he steps out of the ice tub.
DIVING IN
Before a workout or a game, Mkandawire fills his tub with cold water ahead of time, so that he can add ice and jump in as soon as possible once he finishes his workout. When he’s ready to take the plunge, he pours the ice into the tub and lets the temperature stabilize. Once he’s used his thermometer to check the water temperature, all that’s left for him to do is dive in.
For anyone who’s totally new to the world of ice baths, his advice is to start small and go slow: “If you’re a complete beginner, I’d probably start with a cold shower to be honest!”
“When you’re in the shower just turn the water all the way to cold — it’s quite bracing. When you feel you’re ready to immerse yourself in cold water, run a cold bath, see if you can sit in that for a few minutes.” From there, Mkandawire suggests, many athletes can gradually acclimate themselves to a longer, colder soak.
POST ICE BATH: A PRO’S ROUTINE
After a strenuous workout and an invigorating ice bath, it’s time for Tamika Mkandawire to warm his body back up. He usually takes a hot shower, wraps himself up in something dry and cozy, keeps his body moving gently to stimulate blood flow with stretching or walking. It’s also important to stay hydrated following an ice bath, so he always makes sure to fill up his water bottle — ice is optional.