Ice Bath Calculator
It’s my mission to make cold water accessible to everyone.
How much ice do I need to make an ice bath?
Adding ice to a tub or tank of water is a simple way to make a cold plunge. This is an inexpensive way to get started or make sure you can commit to the practice before making a DIY cold plunge from a chest freezer or using a chiller, or buying a professionally made cold plunge. This calculator can also be used if you have a chest freezer or chiller-based cold plunge and want to speed up the cooling.
How much ice you need depends on three variables:
1. Your volume of water
2. The starting (current) temperature of your water, and
3. Your desired water temperature.
You can read more details below, but here is the calculator if you want to jump in.
Ice Bath Calculator
Volume of water
The volume of water in your ice bath or cold plunge is determined by the dimensions and shape of the tub or tank. Keep in mind that the tub is not typically filled to the top because otherwise, it would overflow when you get in. You don’t need to have the exact volume of water. Just ballpark it and find out what happens. You can always add more or less ice next time. Enter the volume of water into the field above.
Here are a few examples.
A typical bathtub in the US has a capacity of 42 gallons (159 L). Filled 2/3 of the way equals about 30 gallons (114 L) of water.
A 100-gallon (376 L) stock tank only needs about 66 gallons (250 L) of water.
A 150-gallon (578 L) stock tank only needs about 100 gallons (376 L) of water.
Putting ice in your chest freezer cold plunge to help with the initial cool down will prevent the compressor from running for extended periods. After is gets to your target temperature, the chest freezer compressor can easily keep the water at your target temperature.
A 14.8 cu. ft. (419 L) chest freezer holds about 70 gallons (265 L) of water.
A 21.7 cu. ft. (614 L) chest freezer holds about 108 gallons (408 L) of water.
Starting water temperature
Use a thermometer to measure the water temperature in your tub or tank.
Desired water temperature – “How cold does my ice bath need to be?”
Different coaches, experts, and methods have different recommendations for how cold the water should be. Recommendations from Wim Hof, XPT, Huberman Labs, and other sources about water temperature can vary greatly. How do you know where to start and what will work best for you?
Keep in mind that there is not one “best” temperature that works the same for everyone. Bio-individuality is a thing. Many variables affect how a person responds to cold water, including genetics, lifestyle, diet, stress, sleep patterns, time of day, etc. People report benefits from a wide range of temperatures from 32˚ – 65˚ F (0˚ – 18˚C). I first started doing cold water immersion in 2013, when I took a 2-day workshop with Wim Hof in Austin, Texas. Since then, I have seen countless thousands of reports from people who have shared the benefits they receive from a regular cold water immersion practice. Benefits have been reported from a wide range of temperatures, from near freezing up to 64˚F (18˚C).
It is better to start warmer and build up your tolerance than to start too cold and injure yourself.
If you are not sure, start with your water in the range of 55˚ – 65˚ F (13˚ -18˚C).
The next question is:
How long should I stay in an ice bath?
How long you stay in the water also makes a difference. Times can range from 30 seconds to 30 minutes or more. Typically the colder the water, the shorter amount of time is needed. For temperatures lower than 40˚F (4˚C), three to six minutes is generally recommended. Generally, it takes most people 30 to 60 seconds to settle into the cold water and get their breathing under control. Near or below 40˚F (4˚C), anywhere from two to six minutes is generally recommended. However – AGAIN – you need to find what works best for you. It is best not to push it too long, too cold, or too soon, which is a recipe for injury.
If you feel any pain, it’s time to get out.
Again, every person is unique, and you need to find what works best for you.
What do I do after getting out of an ice bath?
After getting out, letting your body warm up naturally will give you the greatest benefits. If you step into a sauna or perform vigorous exercise, your body will not have a chance to do this amazing metabolic workout. Gentle movement, like walking or horse stance, is recommended. Or you can just go about your day.
What if I experience pain after getting out of an ice bath?
If any part of your body is in pain after getting out of an ice bath, that is a sign that the water was too cold or that you stayed in too long. Some discomfort is normal. However, sensations of stabbing, numbness, pins and needles, burning, or other sharp pains are not good signs. Feeling very cold, uncontrollable shivering, loss of motor skills, or feeling confused are also signs that you have stayed in too long and could be symptoms of hypothermia.
Most people practice cold water immersion to benefit their physical and mental health – there is no sense in pushing it so far that the practice becomes detrimental. You can gradually increase your time and lower the temperature to enjoy all of the benefits without injury. And there is no rush. Take your time to get there.
Happy cold plunging!
Stuck? Not sure where to start?
John has helped thousands of people like you create their own Cold Plunge. Schedule a consultation to help you…
- Figure out which cold plunge option is right for you
- Know the exact steps to take and in what order to save you time, money, and frustration
- Avoid the stupid mistakes that can come back and bite you later!
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