Ice bath or cold shower: What's the difference?

Cold showers and ice baths both provide a rush of cold, but they aren't the same thing. The difference lies in how cold the water is, how much of the body is submerged, and for how long.

Cold shower

A cold shower is the easiest way to get started. It costs nothing and takes 30 seconds. But tap water is rarely colder than 10 to 15 degrees, and in the summer it’s often warmer than that. Plus, the water only hits part of your body at a time.

Ice bath

In an ice bath, you sit with the water up to your chest or neck, usually at a temperature of 3 to 10 degrees. Your entire body cools down at once, and the cold penetrates deeper. That is why most studies on cold and recovery have been conducted using baths, not showers.

Which one should you choose?

• Want to see if cold showers are for you? Finish your shower with 30 to 60 seconds of cold water.
• Do you want to experience the effects of real cold? Then an ice bath is the way to go—two to five minutes, three to four times a week.

Many people start with cold showers and switch to ice baths after a few weeks. The key is to do it regularly.

Want to take an ice bath at home all year round? Check out our ice baths with built-in cooling. You can find information on temperature, duration, and how to get started in our guide to cold baths.