Everything you ever wanted
to know about ice baths.
The most comprehensive cold-exposure resource in the UK. The Šrámek catecholamine data, the Søberg minimum-effective-dose, the Buijze sick-leave RCT, the recovery debate, and how to cold-plunge safely. Built and maintained by R1SE Sheffield, home of the Kelham Urban Spa.
+530%
noradrenaline during 1-hour 14°C immersion
Šrámek et al., Eur J Appl Physiol 2000
+250%
dopamine during 1-hour 14°C immersion
Šrámek et al., Eur J Appl Physiol 2000
−29%
self-reported sick leave over 30 days
Buijze et al., PLOS ONE 2016
11 min/wk
minimum effective dose for brown fat adaptation
Søberg et al., Cell Reports Medicine 2021
Full citations and additional outcomes on the Science of Cold page.
The Library
Pick a topic. Each page is fully cited.
Reading is the first step. The cold does the work.
Book an ice bath or Fire & Ice session at R1SE Kelham Urban Spa and put the science into practice.