Your First Ice Bath at Home: Set-Up and What to Do After
Your first ice bath at home: set it up, keep it short, warm up well
Set the tub on flat ground, fill it, check the temperature, and keep your first dip to about a minute. Here is the whole first session, from setting up to warming up afterwards.
The short answer
Set up on flat ground, start around 15°C, get in slowly, stay about a minute, and have a towel and dry clothes ready for afterwards.
- 6 PSIthe pressure to inflate an IcePOD or IceTUB to, with the hand pump supplied1
- 1 minutewhere the manual suggests beginners start1
- 15°Cthe starting temperature the manual suggests, lowering to 10°C as you get used to it1
The picture above shows what to have beside the tub: a timer, a thermometer, a towel and dry clothes.
Setting up your ice bath
Choose the spot
The ground should be level and clear of debris, with a drain nearby. Set the tub on a flat, stable surface before you inflate it.1
Bring it down to temperature
Add clean ice, stir it through and check with a thermometer. The manual suggests 10°C to 15°C.1 Our guide to how much ice an ice bath needs has the amounts.
Put the lid on
Buckle the lid straps to the body buckle after each use, and keep the tub covered and secured when it is not in use, as water attracts children.1
Before you get in
- Talk to your GP. The manual asks you to speak with your doctor before taking an ice bath, and anyone who is pregnant or has a medical condition to do so as well.1
- Skip alcohol and drugs. The manual says alcohol, drugs or medication may lead to loss of consciousness and raise the risk of drowning, so ask your GP about any medication you take.1
- Have someone nearby. Avoid using the tub alone, and keep someone close in case of an emergency.1
- Set a timer. It stops you staying in longer than you meant to.1
- Lay out your warm-up kit. Have a towel, bathrobe and dry clothes ready.1
Your first session
Ease in
Start with your toes, then your feet, and ease in rather than diving in. Take care getting in and out to avoid slipping, and do not sit or put weight on the sides of the tub.1
Keep it short
Beginners can start at around 1 minute. The manual says never to exceed 20 minutes.1
Listen to your body
Shorten your time if you notice excessive shivering, gasping or difficulty warming up.1
Build up slowly
Begin with 1 to 2 sessions per week, and lower the water from 15°C towards 10°C as you get used to it.1
Afterwards
Your core temperature can keep falling after you get out, so you may feel colder around 10 minutes later than when you first step out.3 Dry off and get dressed quickly, add warm layers and a hat, stand on something rather than the cold ground, and get somewhere warm. Keep moving to generate heat, and if you are shivering, wait before you drive.3
Drain the tub
Drain it after use to avoid standing water, and keep the water below 20°C if it stays filled.1
Change the water on schedule
The manual asks for a water change every three days. Our water care routine covers testing and cleaning.1
Dry it before storing
Make sure the tub is completely dry before you fold it, and store it somewhere warm and dry, away from direct sunlight and above 0°C.1
First ice bath questions
Open a question to read the answer.
How long should my first ice bath be?
The Outdoor Living IcePOD and IceTUB manual suggests beginners start at around 1 minute, with a timer set, and says never to exceed 20 minutes. Shorten your time if you notice excessive shivering, gasping or difficulty warming up.
How cold should my first ice bath be?
The manual suggests starting at around 15°C and lowering to 10°C as your tolerance builds. It gives 5°C as the lowest temperature to plunge in.
How often should a beginner use an ice bath?
The manual suggests beginning with 1 to 2 sessions per week and building up gradually.
What should I do after an ice bath?
Dry off and get dressed quickly, add warm layers and a hat, move around and get somewhere warm. Your core temperature can keep falling after you get out, so you may feel colder about 10 minutes later. Have a towel, bathrobe and dry clothes ready before you get in.
Can I use an ice bath on my own?
The manual says to avoid using the tub alone and to keep someone nearby in case of an emergency. It also advises speaking with your doctor before your first ice bath.
Sources
- Outdoor Living, IcePOD and IceTUB user manual, 16 May 2025.
- Outdoor Living, Chill Tubs Essential Pod product page, accessed October 2026.
- Outdoor Swimming Society, The Subtle Art of Warming Up, 3 February 2017, last modified 9 December 2025.
Paul Margerison
Managing Director & Founder, Outdoor Living
A calm first session sets up every one after it. Take it slowly, keep it short, and enjoy the warm-up.