What Temperature Should an Ice Bath Be? 10 to 15°C Explained
The temperatures to know
Three numbers cover most of what you need. The coral bar in the picture above is the target range, the dark pin is the lowest point, and the long pale bar is where tap water usually sits.
- 10 to 15°Cthe range to aim for, starting slightly warmer1
- 5°Cthe lowest temperature the manual recommends1
- 15°Cat or below this, water can cause cold water shock3
Tap water is usually between 10 and 20°C, so it often starts close to the right range.1
Getting the water to the right temperature
Fill from the tap
Tap water is usually 10 to 20°C, which puts the top of the range within easy reach.1
Check it with a thermometer
Float a thermometer in the water and read it before you get in, so you know where you are starting.
Go colder a little at a time
Move towards 10°C over several sessions if you want a colder dip, and keep the time short while you do.1
Stay at or above 5°C
Five degrees is the lowest the Outdoor Living manual recommends. At any temperature, set a timer and never go beyond 20 minutes.1
What studies used
After exercise
A review of nine randomised trials with 169 people looked at cold water immersion and muscle soreness. Water at 11 to 15°C gave the best relief, while water at 5 to 10°C showed no clear benefit.2
Hot and cold together
In a review of studies that alternated hot and cold water after exercise, most of the cold dips were one minute long, in water at 8 to 15°C.4
Staying safe in cold water
Before and during
- Never go alone, and tell someone where you are.3
- Set a timer, and stay well inside the 20 minute limit.1
- Keep your face out of the water, and do not hold your breath underwater.3
- If you are pregnant or have a heart or blood pressure condition, talk to your GP before you start. Ice baths are not recommended for children.1
Ice baths to start with
Start with water from the tap, a thermometer and a timer.
A first ice bath
The Outdoor Living IcePOD is an inflatable ice bath, 100 x 65 cm, at £199. It needs no power, comes with a locking lid and a hand pump, and packs away when you are done. For more room, the IceTUB is 150 x 80 cm at £299.
An ice bath you can set to a temperature
The Outdoor Living Glacier Ice Bath/Plunge Pool cools the water down to 5°C and heats it up to 40°C, with a digital control panel that shows the water temperature and lets you adjust the set point. It is a one-person tub with non-slip treads, at £3,499. See every type on our ice baths for sale page.
Questions about ice bath temperature
Open a question to read the answer.
What temperature should an ice bath be?
The Outdoor Living manual suggests 10 to 15°C, starting slightly warmer on your first sessions. In studies of recovery after exercise, water at 11 to 15°C worked best.
What is the coldest an ice bath should be?
The Outdoor Living manual gives 5°C as the lowest temperature to use. In the recovery studies, water at 5 to 10°C showed no clear benefit over resting.
Is 10°C too cold for an ice bath?
No. Ten degrees sits at the bottom of the 10 to 15°C range the Outdoor Living manual suggests. If you are new to cold water, start a little warmer and move towards it over several sessions.
What temperature should an ice bath be for beginners?
Start slightly warmer than 10°C, towards the top of the 10 to 15°C range, and keep the first dip to about a minute. Tap water is usually 10 to 20°C, so it is often close to the right starting point.
Does tap water work for an ice bath?
Yes, as a starting point. Tap water is usually 10 to 20°C, so check it with a thermometer, and cool it towards 15°C if it is warmer.
Sources
- Outdoor Living, IcePOD and IceTUB user manual, 16 May 2025.
- Machado and colleagues, Sports Medicine, Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis, published online 18 November 2015, 2016;46:503–514.
- British Sauna Society, Sauna and cold water safety, accessed October 2026.
- Bieuzen, Bleakley and Costello, PLoS ONE, Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis, 2013.
Paul Margerison
Managing Director & Founder, Outdoor Living
You do not need the coldest water to get started. Begin around the top of the range, add a little cold over the weeks, and let the thermometer guide you.