Cold plunges have become part of a lot of people's training week. Whether it's after a hard session, a long shift or just to reset, the ice bath is having a moment. But the habit that often gets forgotten sits right next to it: rehydrating properly afterwards.
Meet Jayce from Ritual Recovery
Jayce is the founder of Ritual Recovery, an Australian brand making ice baths and cold plunge gear built to be used every day. He's also the recovery coach in our Thrive Sesh series, sharing simple recovery routines anyone can do after training.
Jayce at a Uthrive event stand, with Uthrive on ice.
Why hydration belongs in your recovery routine
When you train hard or work in the heat, you sweat out water and electrolytes, mainly sodium. A cold plunge doesn't put any of that back. That's why we like to make hydration part of the routine itself: train, plunge, then rehydrate.
Uthrive is a natural hydration drink made with certified organic Lake Deborah salt, real fruit and no added sugar. It's an easy one to keep cold in the fridge next to the ice bath. For more on why sodium matters, read Why Sodium Matters in Hydration.
A simple post-session routine
- Cool down. A few minutes of easy movement and stretching after your session.
- Plunge. Keep it within your comfort level and build up over time.
- Rehydrate. Crack a cold Uthrive and replace the fluid and electrolytes you've lost.
- Refuel. A proper meal to finish the job.
Everyone is different, so listen to your body and talk to a health professional before starting cold exposure if you're unsure.
Follow along
Jayce's recovery routines are coming to our Thrive Sesh series. To see Ritual's ice baths, visit myritual.com.au. To stock your fridge, shop Uthrive.
Train. Plunge. Rehydrate. Hydrated by Nature.