With average temperatures of 28°C year-round, highs of 40°C and humidity of 90%, cooling down in an Ice Bath in Bangkok, Phuket, Chiang Mai, Koh Phangan or anywhere in Thailand is guaranteed to feel amazing!
Thailand is hot all year round, with no true Winter season. There are no natural locations, such as rivers or lakes, that offer cold exposure or cold water swimming. Even the tap water averages around 24°C, so cold showers are a no-go.
The great news is you can still enjoy an ice bath at our studio in Bangkok or one of the many events and workshops we hold around Thailand.
To understand more about ice baths and cold plunge in general, we have given an overview below.
Table of contents
- What is an Ice Bath?
- Ice Baths, Old or New?
- Hypothermia and Cold Weather Injuries
- Cardiovascular and Lymph Health
- Thermogenesis and Brown Fat
- Cold Shock and Hormesis
- Ice Baths in Bangkok
- Ice Baths in Phuket
- Ice Baths in Chiang Mai
- Ice Baths in Koh Phangan
- Ice Baths in Koh Tao
- Real Ice Baths
- Single Person Ice Baths
- Ice Cubes, not Ice Blocks
- Expert Cold Exposure Training
- Ice Bath Workshops around Thailand
What is an Ice Bath?
A true ice bath is a tub, bucket or bath, filled with ice cubes to bring the temperature of the water down below at least 15 degrees celsius. At 15 degrees Celsius temperature, studies have shown benefits are gained.
Ice cubes or ice tubes are best, as they have more surface area to cool down the water. Large blocks of ice don’t cool the water efficiently as the take longer to melt and have less surface area.
For the maximum benefit, an ice bath as close to the freezing point is best
If the bath has no ice, either it’s cooled by a machine or the ice has melted. Technically it’s no longer an ice bath. The keyword here is the word “ice”. This would be classed as “cold water immersion”.
When measuring the ice bath temperature, many people use floating thermometers, which only measure the ice it’s sitting on. Don’t be fooled into thinking the entire contents of the bath are at that temperature. This is why we use thermometers that measure the temperature at the bottom, middle and top. We make sure our baths are as close to zero degrees as possible.
Ice baths are also known as Cold Water Immersion (CWI) or cold plunges. Deliberate Cold Exposure is often referenced in scientific studies.
Deliberate Cold Exposure simply means the process of intentional exposure to extreme cold.
Usually, ice baths are practised after intense physical activity. The body is submerged in ice water for a fixed duration of time. Studies show that regular ice baths can benefit the mind as well as the body in a myriad of ways.
No surprise then, an increasing number of sportspeople are incorporating it in their routines. Athletes from different parts of the world take an ice bath post-practice or game to boost their recovery and strength. Some studies suggest that an ice bath alleviates muscle damage and discomfort when taken after intense physical activity.
Ice baths, as part of the 3 Pillars of the Wim Hof Method, give additional benefits than an ice bath alone. Remember the Wim Hof Method is made up of 3 pillars. Practising the WHM requires all 3 pillars to be completed. Breathing, Cold exposure and Mindset.
Most people experience real ice baths for the first time at our Wim Hof Method workshops. Once experienced the power of an ice bath, many return for the ice bath workshops, Breath Fire & Ice or the Yoga & Ice Bath sessions.
Ice Baths, Old or New?
Many think that the technique is new, but it isn’t. Coldwater treatment has been around for thousands of years. The Scandinavian countries have been immersing themselves in the experience of saunas and cold water for more than 2000 years now. Most countries in this region have saunas, hot water springs and cold water baths sprawling all over their land.
Countries such as Norway and Sweden have heated thermal baths and are popular tourist destinations. Found indoors and outdoors, one can find a range of scented, hot and cold water saunas. This is referred to as Contract Therapy.
First, take a hot bath or sauna; this releases tension in the muscles. Follow it up by dunking yourself in cold water, or you may also roll over the snow, which is possible in cold countries.
Hypothermia and Cold Weather Injuries
Hypothermia, as we know, is a medical condition in which the body loses heat much quicker than it can produce heat and happens when one is exposed to cold water, wind, air and rain. Often, one may even encounter some severe injuries, popularly known as cold weather injuries. These may include frostbite, frostnip, chilblains, immersion foot, trench foot and hypothermia.
To overcome hypothermia and other related conditions, it is essential to train your body to withstand cold temperature, and in this endeavour, ice baths can prove helpful. Taking ice baths can increase your body’s resilience against low temperature and make it stronger over time. However, regular practice is the key to ensure desired results.
Our Wim Hof Method instructor has full experience and qualifications to take you through ice bath training. It is imperative you only use a certified Wim Hof Method instructor. Many fake instructors are advertising that they teach the method. We are aware of many that teach dangerous cold exposure training. The only person that will be at risk is you. So don’t accept anyone who’s not a certified instructor.
Below is a short breakdown of some of the most studied benefits of ice baths.
Cardiovascular and Lymph Health
When a person sits in ice-cold water, his blood vessels start constricting. After some time, when he moves out, the vessels start dilating again. This process proves helpful for flushing out metabolic waste. Simultaneously, it challenges your body mentally by exposing it to different stresses and stimuli.
Besides, ice baths are advantageous for your lymph, a body fluid that contains white blood cells (WBCs) and intestinal fluid. As a fact, lymph nodes do not have a pumping process of their own. But an ice bath is known for opening up vessels and pumping blood throughout the body. It has a similar effect on the lymph nodes, and the stagnant fluid in these nodes also starts moving.
Above all, ice baths boost blood flow, implying that the cells receive more nutrients and oxygen and faster recovery.
Thermogenesis and Brown Fat
Scientifically, any human body can tolerate a 10-degree drop or a 5-degree increase in temperature. All warm-blooded mammals have an inherent mechanism to keep themselves warm, and this is called thermogenesis. Everyone knows this, but are you aware that even an ice bath can induce thermogenesis? Yes, it does and is popularly called cold thermogenesis.
Just like how sweat helps you keep cool, cold thermogenesis helps raise body temperature. In research, it was found that cold thermogenesis activates brown cells. These brown fat cells raise the body’s metabolic rate in cold conditions. So, when you decide to take cold therapy such as ice baths, you put your body under extreme conditions to boost your health and fitness.
As discussed earlier, it activates brown fat cells and helps burn calories. Besides, there is an increase in metabolism by 3 to 5 times and due to shivering. It can also ease delayed onset muscle soreness (DOMS). However, it should not be self-induced and must be done under the vigilant eyes of an instructor.
Cold Shock and Hormesis
Cold shock is a kind of stress that causes hormesis. Hormesis is a biphasic dose-response of an environmental agent to a low dose that causes physiological benefits in the long run. This cold shock treatment has been in practice for years. When used in the right doses, it can stimulate hormonal and physiological reactions to deal with various threats.
The best thing about cold stress is its impact on the immune system. A mere 20 minutes of exposure to ice baths can lead to a 200-300 per cent increase in norepinephrine that inhibits inflammation-causing hormone cytokines. Also, cold exposure activates the lymphatic system speeding up the release of toxins from the body.
Cold shock increases antioxidative cellular defence. This includes the superoxide dismutase pathway and internal antioxidant glutathione improving immune cell functioning. Another eye-opening benefit of cold therapy is for the mind. Cold therapy boosts neurotransmitters that can lower pain and is also helpful in treating ADHD and depression by enhancing mood and vigilance, focus, and attention.
Besides, hot conditions can also raise oxidative stress levels of a mammalian body and stimulate some positive effects. One of the finest examples comes from Wim Hof, popularly known as The Ice Man. The secret to his resilience to extreme cold is shock proteins. They are special proteins produced by the human body when facing a random drift in climatic conditions.
Shock proteins reverse the negative impact due to temperature change and safeguard your cells and stimulate body healing. For example, exposure to an ice bath produces antioxidants throughout the body and saves it from inflammation while increasing immunity. On the other hand, exposure to heat turns body cells more robust against stress and lowers cellular ageing.
Ice Baths in Bangkok
The World Meteorological Organization voted Bangkok as the hottest city on earth due to its year-round high temperatures. If you have ever visited Bangkok, you will agree that the heat can be unbearable.
However, it doesn’t mean you cannot enjoy the ice bath here. On the contrary, we offer the best Ice Bath Bangkok experience available.
Ice Baths in Phuket
Our ice bath and Wim Hof Method workshops in Phuket sell out within one day. People love to experience the power of a real ice bath on the beach in Phuket.
Mixed Martial Arts, aka MMA, Muay Thai gyms and fitness retreats all enjoy our ice bath workshops.
If you are looking for the best ice bath in Phuket get in touch with us.
Ice Baths in Chiang Mai
One of the oldest cities in Thailand, Chiang Mai is an extremely popular tourist destination. The city’s history dates back to 1300 when it was founded by King Mengrai.
It has been a retreat for the rich and famous from all over the world with its temples and healing spa treatments.
Chiang Mai retreats are beautiful with a multitude of treatments. Only a select few offer real ice baths. So check before you book.
Ice Baths in Koh Phangan
Koh Phangan is a small island in Thailand that has amazing weather, beauty, sea, beach and retreat qualities that will make it your ultimate way of recouping.
It is also great for health benefits because it is perfect if you want to get away from the hustle and bustle of life.
We have conducted a number of workshops and retreats in Ko Phangan. The most popular being the Wim Hof Method Koh Phangan workshops and events. Our clients have told us that the ice bath in Koh Phangan was a mind-blowing experience. We set the ice bath on the beach looking out to the clear blue sea. It’s simply amazing.
Ice Baths in Koh Tao
Koh Tao is the island’s most popular spot for tourists, both famous and new. It has all of the features that travellers are looking for, from beautiful beaches to world-class diving. It is also Thailand’s original sea turtle conservation area.
We are the only certified Wim Hof Method instructors to hold workshops on Koh Tao.
Check our event schedule to find out when you can next take an ice bath in Koh Tao.
Real Ice Baths
Spa’s and Hotels use water chillers to cool down the water for their cold plunge pools. This can get the water temperature to no less than 12°C. But most only take the water to 15°C.
Our ice baths are real ice baths! We use food-grade ice cubes. We put in 350kg of ice for each bath! Yes, that’s right, each one of our baths has 350kg of ice! Now that is a real ice bath!
Single Person Ice Baths
Ice bath therapy is a personal experience. The bather should be focused on only themselves. Relaxed, calm and at rest in the ice. This is why we only use single person ice baths.
Group ice baths can be a big distraction. The water is moving and sloshing around. People getting in and out at different times. Some people may disturb others. Group ice baths can be good for corporate and group events. But for your own health development, you can’t beat a single person ice bath
Ice Cubes, not Ice Blocks
To cool the water down effectively, ice cubes are the best. This is why we put 350kg of ice cubes in each bath.
Large blocks of ice are sometimes seen used in gyms, spas and hotels. But these are simply inefficient and won’t reduce the water temperature a great deal. Expect no less than 15°C for an ice bath using large ice blocks.
Expert Cold Exposure Training
We are the experts in Ice Bath and Cold Exposure Training. Level 2 certified Wim Hof Method instructors with extension experience in cold exposure. From hiking up sub-zero mountains in only shorts to smash ice with an axe in frozen waterfalls. You can be assured to receive the best ice bath training.
Ice Bath Workshops around Thailand
To find out more about our ice bath workshops, head over to our contact page and send us a message.
We are the only ones in Thailand to offer you a real ice bath. So don’t settle for anything less. Learn and experience ice bathing, cold exposure and cold water immersion from the best.
Sign up for one of our Ice Bath workshops or a Wim Hof Method workshop to experience real ice baths.
This is real cold exposure. This is a real ice bath!