• Myth: Cold water therapy is only for athletes. Cold water therapy can benefit anyone, not just athletes, by promoting overall health and well-being.
• Myth: Cold water therapy is dangerous. While extreme cold exposure can be harmful, cold water therapy is generally safe for most people when done correctly and safely.

Myth:Cold water therapy is only effective immediately after exercise. While it's beneficial to use cold water therapy post-exercise, it can also be helpful at other times, such as in the morning, to boost energy or in the evening to promote relaxation.

• The risk of hypothermia or other cold-related injuries, such as frostbite, depends not only on the temperature but also on the duration of exposure to the cold. 
• It's crucial to approach your ice bath with proper safety measures. Always pay attention to your body's signals and consult a medical professional before incorporating cold therapy into your routine, especially if you have any underlying health concerns.

Cold water therapy is generally safe for most people. However, individuals with certain medical conditions or health concerns should exercise caution or consult a healthcare professional before using cold water therapy. Pregnant women, individuals with heart conditions, circulation problems, Raynaud's disease, or other medical conditions should seek medical advice before attempting cold water immersion. Additionally, it's always best to consult a healthcare provider before starting a cold water therapy routine if you have concerns about your health or safety.

• Gradually decrease temperature over time: Start with cool water during your first session. Gradually adjust the temperature over several days or weeks to reach your goal, rather than immersing yourself in icy water immediately. Build your tolerance over time – your ice bath journey is unique.
• Limit time: Begin with shorter sessions, around 30 seconds to 2 minutes, and gradually increase the duration as your body acclimates to the cold.
• Keep moving: Light movement, such as gently swaying or flexing your muscles, can help increase circulation and enhance the benefits of cold water therapy.
• Focus on breathing: Practice deep, slow breathing to help relax your body and minimise the shock of the cold water.

Hydrate: Drink plenty of water before and after your ice bath to stay hydrated and support your body's recovery process.

The temperatures and durations of cold water therapy sessions differ for each person, but the aim is to experience the benefits of ice bathing. Typically, you want to spend a few minutes at a time during each plunge. If the sound of a few minutes is daunting, start small! Your cold plunge experience is unique to you. Engaging in multiple short plunges at lower temperatures is more beneficial than struggling to remain cold for extended periods.We recommend using it a couple of times a week and ensuring that after use, you thoroughly dry yourself off and return your body to average temperature shortly after. Prolonged exposure to cold can harm your health and not increase the benefits of cold therapy.

• Cold water therapy, particularly cold exposure or cold showers, is believed to stimulate the body's brown adipose tissue (BAT), also known as brown fat. Unlike white fat, which stores energy, brown fat is metabolically active and generates heat by burning calories.
• When the body is exposed to cold temperatures, brown fat is activated to produce heat through thermogenesis. This increased heat production requires energy from burning calories stored in brown and white fat.
• Cold exposure may also stimulate the release of hormones like adrenaline and norepinephrine, which can further enhance fat burning by increasing metabolic rate and promoting the breakdown of fatty acids for energy.
• Regular cold water therapy sessions and a healthy diet and exercise regimen may contribute to overall weight loss and weight management over time. However, it's essential to note that while cold water therapy can be a complementary strategy for weight loss, it's not a standalone solution and should be combined with other healthy lifestyle practices for optimal results.