Ice, ice baby. Now that the song is stuck in your head, it’s the perfect opportunity to tell you about The Ice Bath Club. It’s exactly what it sounds like. A social club where people deliberately plunge themselves into freezing water – all in the name of body recovery.
It might sound torturous to anyone with an aversion to cold temperatures. But the day we visited the club, we came to realise that there are plenty of people who, dare we say, enjoy this. In fact, the club sees regular members who come up to 4 times a week to take part in something called contrast therapy. And for good reason; let us tell you more.
First, you need to know that The Ice Bath Club isn’t just any regular spa. It’s a space at River Valley filled with 2 ice baths, a huge sauna, and a magnesium hot bath. Oh, and there’s an in-house cafe too.
While the facilities are only accessible to members or anyone with a day pass, the cafe welcomes anyone in the ‘hood.
The place was designed with sporty people in mind, focusing on recovery after a workout or game. But of course if you’re there just to soak in the vibes and relax, they’re all for it too. The layout also makes it a conducive environment to socialise with other like-minded individuals as each station can fit quite a number of people.
FYI mamas-to-be, the ice bath could be a great place to soak your swollen feet. Just consult with your doctor before heading down and be extra careful while walking around the wet areas.
So, if you want to try the ice bath what do you need to bring along? Just your bathing suits. Frankly, you don’t even have to bring those as these can be rented ($5) or purchased at $10 for men and $20 for women’s attire.
There are unisex toilets and showers in the recovery space.
Getting ready for the experience is a breeze with the changing rooms, lockers, and showers conveniently located right next to the recovery space. Here’s where you can also grab towels for use. The rules are simple – small towels for sitting on in the recovery space and larger towels for showering.
The folks behind the club want to make the place as accessible as possible to anyone, so no prior booking is required. However, the capacity of recovery space is capped at 30 pax. In case the maximum capacity is reached, you can chill at the cafe while waiting for a spot to be available.
Dropping in on a weekday morning or afternoon should be easy breezy. We went on a Tuesday morning and at any time there were an average of only 6 people. Did we mention that the place opens as early as 7am every single day? Perfect for early risers to avoid any crowds and start their day feeling super fresh.
If you decide to come in the evenings, the club is open all the way till 10pm. During those times and on weekends, you might find the space to have a lot more people, which is great for the social butterflies who want to mingle. No matter what time you come, we reckon you need roughly 45 to 75 minutes in total.
There’s no hard and fast rule when it comes to how to use the recovery space but if you’re looking to make the most out of your session, the recommended method is contrast therapy.
Whatever you do, take a quick shower before using any of the facilities, especially after the sauna to wash off your sweat.
Reminiscent of a Japanese onsen.
Start by soaking in the magnesium salt hot bath for 5-7 minutes. The 40°C-water will help relax your muscles. It’s very slightly alkaline so the water feels “soft”. Damn shiok!
Don’t stay for more than 20 minutes and if you’re feeling dehydrated or dizzy, leave the bath immediately.
The drinking water station is right next to the shower, near the sauna. Grab a cup and drink water whenever you feel like.
After the hot bath, sit out for another 5-7 minutes to regulate your body temperature.
Now we get to the exciting part. The highlights of this club are obviously the 2 ice baths that take centre stage in the recovery space. Each one can fit up to 8 people at a time.
The colder one sits between 3°C and 6°C, while the slightly warmer one is kept from 8°C to 12°C. Yeah, we know, that’s very cold. But if it’s any solace, we were told to start with the latter.
The key to getting in is to make sure you take slow deep breaths constantly. Also, keep your chin up and posture upright. Take one small step into the bath and then slowly submerge yourself knee-deep into the ice bath first, before going down till your neck.
First-timers can usually last on average between 30 seconds and 1 minute, but it’s possible to stay in up to 5 minutes. It’s absolutely normal for one to feel a tingly sensation or for the limbs to start feeling a little numb as the nerves are more sensitive in this part of the body. We sure did. Simply make small movements every 30 seconds to stimulate the body.
Once you’re done, stand up slowly and get out. Again, plop yourself on a seat for 3-5 minutes to regulate your body temperature. Take note that these ice-cold baths might give you shivers cause the cold blood is flowing into your heart.
The experts say doing the ice bath for about 11 minutes per week will help your body build tolerance and eventually adjust to the cold temperatures. Start with shorter timings in the ice bath and lengthen the duration as you go for more sessions. It’s supposed to get better every time.
Feeling zen.
The next step of contrast therapy is to get into the sauna where it’s about 80°C-90°C. It’s called the social sauna for a reason – there can be up to 16 people at any given time. Stay here for 10-15 minutes.
Then come out, rest for a few minutes and get into the ice bath again. This time, dip into the colder one and stay for a teeny bit longer. We’ll admit, this was much tougher to sit through but focusing on the breath really helped. Upon our trainer’s encouragement, we even managed to submerge our entire head in for a few seconds.
Repeat the cycle of rest, sauna, and ice bath one more time for a total of 3 cold plunges. Don’t forget to take a quick rinse in between each change. And never feel pressured to stay for longer than your body can handle.
Now, if you’re here to get energised for the day, then end right there and take a cold shower before leaving. But if you were hoping to leave more relaxed, then end your session with the magnesium salt hot bath.
We highly recommend first-timers to try the ice bath with a trainer who can walk you through each step and adjust the timings according to your threshold. They break it down and make the whole process a lot more achievable. Plus, it’s complimentary for all newcomers.
Here’s another tip from the experts: if recovery is the goal, come for the plunge right after your workout to dissipate any body aches. If you’re going for muscle growth, then give it half a day before you pop by.
There are several reported benefits of going through with the ice bath including:
Club membership gives you access to the recovery space, membership prices at the cafe, and complimentary training by an ice bath expert. There’s always a trainer on site and these sessions are open to anyone who isn’t confident about doing the ice bath on their own.
| Pass | Price | Commitment period |
| Unlimited access | $79/week | 1 month |
| Off peak weekdays | $59/week | 1 month |
| Drop-in | $49/pax | 1 day |
The app can also be used to sign up for social events at the club.
To get in, you’ll need to download The Ice Bath Club app (App Store | Google Play). Once you’ve signed up, you’ll have your own QR code to scan at the entrance of the facility which will let you in.
BTW, the reception is also at the cafe.
The wellness element doesn’t just end at the recovery space; it extends to the cafe where the menu features healthy protein smoothies (from $14), Acai bowls ($14), and mains such as eggs on toast ($12). Drink options include coffee, hot chocolate, and fruit juices.
The best part? Members at the club get to enjoy a $1-$2 discount on every item across the menu.
This is a great spot to grab a drink and a bite before or after your therapy session. Every Wednesday morning, the cafe also plays host to Entrepreneur Hour where business peeps get a chance to network.
Whether you’re working out nearby, want to enjoy some downtime during the day, or are recovering from a sports injury, there are plenty of reasons to make your way to The Ice Bath Club. For the uninitiated, River Valley is home to several gyms and studios including F45, BFT, REVL, and Yoga Movement.
Perhaps it’s time to start your day at 3°C. In Singapore’s hot and humid weather, that could be pretty nice, no?
Other cool new things to check out:
Photography by Lee Pei Yee.
Last updated 26th July 2024.
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