• At least 10cm of space around the chiller to allow airflow.
• Avoid placing it in small, enclosed spaces as this can affect cooling performance.
• In hot climates, ventilation is even more important for maintaining efficiency.

As often as you’re comfortable with. Some people plunge multiple times a day - skip the coffee and jump into the cold. Feeling that 3pm energy crash? Ice bath.

If you're training hard or using cold therapy for mental resilience, daily immersion might be ideal - especially in the morning to kickstart your day. For those with a moderate workout schedule, 2-4 times a week could be enough to see the benefits.

The key? Listen to your body. While regular exposure to cold can boost recovery, mental clarity, and energy, overuse may lead to fatigue or immune suppression. Find the right balance for your routine

Before a workout:

• Great for a dopamine & endorphin boost.
• Reduces pain sensitivity, allowing for harder training.

After a workout:

• If your goal is muscle growth (hypertrophy), avoid ice baths right after lifting - it can reduce muscle growth signals.
• However, it reduces inflammation and speeds up recovery, meaning you can train harder and more often, leading to better long-term gains.
• Great after cardio (running, cycling, HIIT) to reduce soreness.

• Depends on the benefits you desire.
• Some people start at 8-10°C as they build tolerance.
• Over time, you may find yourself needing longer ice baths to get the same feeling.
• With colder ice baths (3-5°C), adaptation is much harder, so you still get that dopamine & endorphin surge every time.

Ice baths provide full-body immersion, delivering the most consistent and effective cold exposure for recovery, resilience, and performance.

Cryotherapy can be beneficial but is expensive and only cools the surface of the skin for a short time, limiting its impact compared to full-body immersion.

Cold showers can be a good introduction to cold therapy but:

• Lack the hydrostatic pressure benefits of an ice bath.
• Provide inconsistent, patchy cold exposure.
• Often stay between 15-25°C, which doesn’t trigger the same physiological response as a true cold plunge.

For serious cold therapy benefits, ice baths remain the gold standard - offering a more accessible and effective solution.

No! Ice baths benefit entrepreneurs, wellness seekers, and everyday people looking to:

• Boost energy & mental clarity
• Reduce stress & anxiety
• Improve sleep & recovery