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Cold Showers, Ice Baths, and Beyond: A Daily Routine Guide

Introduction

In the hustle and bustle of modern life, the idea of a daily routine holds a certain mystique. It’s the promise of structure, stability, and perhaps even a touch of self-improvement. But what if we told you that there’s a way to supercharge your daily routine, to infuse it with invigoration and resilience? Enter the world of cold showers, ice baths, and beyond.

The mere mention of cold exposure might send shivers down your spine, but don’t dismiss it just yet. Beneath the initial discomfort lies a wealth of benefits that can transform not only your body but also your mind. In this guide, we’ll delve deep into the icy waters of cold showers, ice baths, and related practices to help you harness their potential and incorporate them seamlessly into your daily life.

But before we dive in, let’s explore why so many are choosing to embrace the chill, the science behind it, and the thrilling journey that awaits as you embark on a quest for a more invigorating daily routine. Whether you’re a curious newcomer or a seasoned cold dipping enthusiast, there’s something here for everyone. So, grab your towel, prepare to take the plunge, and let’s embark on a journey of self-discovery and transformation together.

The Benefits of Cold Exposure

The idea of willingly subjecting oneself to cold temperatures might not immediately sound appealing, but the rewards that come with it are worth the initial discomfort. Let’s explore some of the compelling benefits of incorporating cold dips into your daily routine:

Improved Circulation and Blood Flow

One of the standout advantages of cold dipping is its ability to kickstart your circulatory system. When exposed to cold water or air, your blood vessels constrict, diverting blood away from your extremities and towards your vital organs to maintain core body temperature. This process is known as vasoconstriction. When you warm up again, your blood vessels dilate, causing a rush of warm, oxygen-rich blood to flood back into your extremities. This alternation between constriction and dilation acts as a powerful pump, enhancing overall blood circulation.

Improved circulation can have a wide range of benefits, including more efficient nutrient and oxygen delivery to cells, quicker removal of waste products, and a heightened ability to heal and recover from exercise or injuries.

Enhanced Mental Alertness and Mood

Cold dipping has a knack for jolting your mind awake. The shock of cold water triggers the release of adrenaline and noradrenaline, two hormones that increase alertness and mental clarity. Many people find that a cold shower or bath in the morning can provide a refreshing jolt of energy, making it an excellent alternative to that extra cup of coffee.

Furthermore, ice baths can have a positive impact on your mood. The release of endorphins, often referred to as “feel-good” hormones, can leave you feeling invigorated and uplifted. It’s no wonder that some enthusiasts describe the experience as a natural mood booster and stress reducer.

Immune System Benefits

Regular exposure to cold can stimulate your body’s immune response. The stress placed on your system by cold exposure prompts the production of white blood cells, which play a vital role in fighting infections. Over time, this can strengthen your immune system, making you more resilient to illnesses.

It’s important to note that while cold plunges can boost your immune system, it should be approached with caution if you’re already feeling unwell or have a compromised immune system. In such cases, it’s best to consult a healthcare professional before diving into cold dipping practices.

Weight Management and Calorie Burning

For those on a quest to shed a few pounds or maintain a healthy weight, cold exposure may provide an unexpected helping hand. When exposed to cold, your body works harder to maintain its core temperature, leading to an increase in metabolic rate. In simple terms, you burn more calories to stay warm.

While cold plunging alone isn’t a magic weight loss solution, when combined with a balanced diet and regular exercise, it can contribute to a healthier metabolism and potentially assist in achieving your fitness goals.

These are just a few of the benefits that ice baths can bring to your daily routine. Whether you’re seeking physical vitality, mental clarity, or improved resilience, the cold has something unique to offer. In the following sections, we’ll explore different methods of cold exposure and how to incorporate them into your daily life safely and effectively.

Cold Showers vs. Ice Baths

When it comes to cold exposure, two popular options stand out: cold showers and ice baths. While both offer similar benefits, they differ in terms of intensity, convenience, and personal preference. Let’s take a closer look at these two methods:

Understanding the Key Differences

Temperature: The most obvious difference lies in the temperature itself. Cold showers typically involve water temperatures around 10 to 15 degrees Celsius (50 to 59 degrees Fahrenheit), whereas ice baths are much colder, usually below 10 degrees Celsius (50 degrees Fahrenheit) and sometimes even closer to freezing.

Duration: Cold showers are relatively short and can be as brief as a few minutes, making them more accessible for those with busy schedules. In contrast, ice baths are typically longer, often lasting between 5 to 15 minutes or more.

Ease of Access: Cold showers are easy to incorporate into your daily routine as you only need access to a shower with cold water. Ice baths, on the other hand, require some preparation, such as filling a tub with ice or very cold water.

Pros and Cons of Each Method

Cold Showers:

Pros:

Convenience: Easy to fit into your daily routine.

Gradual Adaptation: Ideal for beginners as you can start with lukewarm water and gradually decrease the temperature.

Wake-Up Call: An excellent way to kickstart your morning with increased alertness.

Cons:

Less Intense: May not provide the same level of cold exposure as ice baths.

Limited Immersion: Water contact with the body is often limited to specific areas.

Ice Baths:

Pros:

Intense Exposure: Provides a more intense and widespread cold exposure.

Mental Challenge: Offers a greater mental challenge due to the colder temperature.

Deeper Benefits: May offer more pronounced benefits, such as enhanced recovery for athletes.

Cons:

Preparation: Requires more preparation and access to a suitable tub or container.

Time-Consuming: Longer durations can be less practical for those with tight schedules.

Greater Discomfort: The extreme cold can be mentally and physically challenging, especially for beginners.

Personal Preferences and Goals

The choice between cold showers and ice baths ultimately depends on your personal preferences, lifestyle, and goals. If you’re looking for a quick daily energy boost and improved circulation, cold showers may be the perfect fit. On the other hand, if you’re seeking a more intense experience and deeper benefits, ice baths could be worth exploring.

Some individuals even combine both methods in their routines, using cold showers for daily maintenance and ice baths for occasional deep dives into cold water exposure. The key is to listen to your body, start gradually, and find the approach that aligns best with your objectives and comfort level.

Incorporating Cold Exposure into Your Daily Routine

Now that we’ve explored the benefits and differences between cold showers and ice baths, it’s time to discuss how to seamlessly integrate cold dipping into your daily routine. Whether you’re aiming for a refreshing morning wake-up or a post-workout recovery ritual, these tips will help you make cold plunges a consistent part of your daily life:

Setting Realistic Goals

Before you begin, it’s essential to define your objectives and set achievable goals. What do you hope to gain from cold plunging? Are you aiming to boost your energy in the morning, enhance recovery after exercise, or improve your mental resilience? Having clear goals will guide your approach and motivation.

Gradual Adaptation and Safety Precautions

If you’re new to cold exposure, it’s crucial to start slowly and gradually increase the intensity. Begin with milder temperatures or shorter durations, especially with ice baths, to allow your body to acclimate. Over time, you can progressively lower the water temperature or extend the exposure duration.

Safety should always be a top priority. Pay close attention to your body’s signals, and if you experience extreme discomfort, dizziness, or any adverse reactions, it’s essential to stop immediately and warm up. Consult with a healthcare professional if you have any underlying health conditions that may affect your ability to safely engage in cold plunging.

Tips for Making it a Habit

Schedule It: Incorporating cold water exposure into your daily routine starts with scheduling. Decide on a specific time each day when you’ll engage in cold exposure. Morning showers or post-workout sessions are popular choices.

Consistency is Key: Consistency is vital for making any habit stick. Aim to practice cold dipping daily or on a regular schedule that aligns with your goals.

Mindset Matters: Approach ice baths with a positive mindset. Focus on the benefits you’re gaining, such as increased alertness or improved well-being, rather than dwelling on discomfort.

Start Gradually: If you’re new to cold plunging, begin with shorter sessions at a comfortable temperature. As you become more accustomed to the cold, you can gradually increase the intensity.

Pair it with Other Habits: Link cold water exposure with existing habits in your routine. For example, incorporate it after your morning meditation or before your daily workout.

Track Your Progress: Keep a journal or use a habit-tracking app to monitor your cold dipping sessions. This can help you stay motivated and track any changes in how you feel.

Reward Yourself: Consider rewarding yourself after successful cold water exposure sessions. Whether it’s a warm cup of tea or a few minutes of relaxation, a reward can reinforce the habit.

Remember that building a habit takes time, and it’s normal to face challenges along the way. Stay patient, stay consistent, and stay committed to experiencing the myriad benefits that cold exposure can bring to your daily routine.

Morning vs. Evening: When’s the Best Time?

One of the questions that often arises when incorporating cold plunges into your daily routine is whether it’s better to do it in the morning or evening. Both options have their advantages, and the choice ultimately depends on your personal preferences and lifestyle. Let’s explore the benefits of each:

The Morning Chill

An Energising Start: For many, a cold shower or ice bath in the morning can serve as a natural wake-up call. The shock of cold water stimulates alertness and can replace or complement that cup of coffee to kickstart your day.

Enhanced Mental Focus: Cold water exposure in the morning can help you sharpen your mental focus for the tasks ahead. It’s an excellent way to clear the mental fog and prepare for a productive day.

Improved Mood: Starting your day with a burst of cold can elevate your mood and set a positive tone for the rest of the day. The release of endorphins can leave you feeling invigorated and optimistic.

The Evening Chill

Post-Workout Recovery: If you’re an athlete or someone who enjoys regular physical activity, cold exposure in the evening can aid in muscle recovery. It helps reduce inflammation and soreness after a workout, allowing for better post-exercise relaxation.

Stress Relief: Icy dips in the evening can act as a powerful stress reliever. It can help unwind and melt away the day’s tension, promoting relaxation and better sleep.

Better Sleep: Some people find that cold dipping in the evening leads to improved sleep quality. The drop in body temperature after exposure can mimic the natural cooling process that occurs as your body prepares for sleep.

Tailoring the Timing to Your Lifestyle

Ultimately, the choice between morning and evening ice baths depends on your daily routine and personal preferences. Here are a few considerations to help you decide:

Lifestyle: Are you a morning person or a night owl? Tailor your cold exposure routine to your natural energy patterns.

Goals: Consider your primary goals. If you’re looking for an energy boost and mental clarity to start the day, mornings may be your preferred time. If you’re focusing on recovery and relaxation, evenings might be more suitable.

Scheduling: Think about when you have the time and inclination to commit to cold plunging consistently. It’s essential to choose a time that fits seamlessly into your daily routine.

Combining with Other Practices: Cold exposure can complement other practices like meditation or exercise. Consider how it fits into your overall wellness routine.

Remember that the most crucial factor is consistency. Whether you opt for morning or evening ice baths, sticking to a regular schedule is key to reaping the long-term benefits. Experiment with both options if necessary and adapt your routine based on what works best for you.

Beyond Cold Showers and Ice Baths

While cold showers and ice baths are two of the most prominent forms of cold exposure, there’s an entire world of cold-related practises and activities to discover. Each offers its own set of benefits and experiences. Let’s go beyond the familiar and look at some alternative cold water exposure techniques you may want to incorporate into your everyday routine:

Cryotherapy

Cryotherapy involves exposing your body to extremely cold air, often in a special chamber or cryosauna, for a short duration, usually around 2-3 minutes. Cryotherapy offers several benefits, including:

Whole-Body Treatment: Cryotherapy allows for full-body exposure to cold, similar to an ice bath but with shorter sessions.

Reduced Inflammation: It’s known for its anti-inflammatory effects, making it popular among athletes for recovery and injury prevention.

Energy Boost: Many people report an immediate energy boost and mental clarity after a cryotherapy session.

Cold Water Swimming

Cold water swimming involves taking a dip in cold natural bodies of water, such as lakes, rivers, or the sea. Here are some advantages:

Mental Resilience: Swimming in cold water requires mental toughness and can help improve your ability to manage discomfort and stress.

Full-Body Exposure: It provides a comprehensive cold exposure experience, similar to ice baths.

Connection with Nature: Cold water swimming allows you to connect with nature and enjoy the outdoors, enhancing your overall well-being.

Cold Exposure Training

Cold exposure training is a structured approach to acclimatise your body to the cold gradually. It typically involves controlled exposure to cold temperatures over an extended period. Benefits include:

Improved Tolerance: Over time, you’ll build a greater tolerance to cold, making it easier to handle extreme temperatures.

Enhanced Comfort: Cold exposure training can reduce the initial shock of cold, making the experience more comfortable.

Greater Versatility: A well-trained body can adapt to various cold exposure methods, from showers to ice baths and more.

Cold Breathing Techniques

Cold exposure isn’t limited to external methods; you can also explore cold breathing techniques. These exercises involve controlling your breath to generate heat within your body and increase your tolerance to cold. Benefits include:

Internal Warmth: Cold breathing techniques allow you to generate heat from within, helping you stay warm in cold environments.

Improved Lung Function: Practicing controlled breathing can enhance lung capacity and oxygenation.

Mental Focus: These techniques often require deep concentration, improving your mental resilience.

When exploring these methods beyond cold showers and ice baths, it’s crucial to prioritise safety. Start with guidance from experienced practitioners or professionals, especially with more advanced practices like cold water swimming or cryotherapy.

The beauty of cold dipping lies in its versatility. You can choose the methods that align with your goals, preferences, and access. Experiment, explore, and discover what works best for you to incorporate cold exposure into your daily routine effectively.

Combining Cold Exposure with Other Wellness Practices

Cold plunging isn’t a standalone practice; it can synergise with other wellness activities to create a comprehensive and holistic approach to your daily routine. Let’s explore how you can combine cold exposure with meditation, exercise, and nutrition for enhanced well-being:

Meditation and Cold Water Exposure

Cold exposure and meditation may seem like an unlikely pair, but they can complement each other beautifully:

Enhanced Mind-Body Connection: Cold dipping can sharpen your focus and increase your awareness of bodily sensations, making it an excellent complement to mindfulness meditation.

Stress Reduction: Both practices can help reduce stress and anxiety. The combination of ice baths and meditation can provide a powerful stress-relief cocktail.

Improved Mental Resilience: Cold water exposure challenges your mental fortitude, and meditation can further enhance your ability to stay calm and composed in uncomfortable situations.

To combine these practices, consider starting your day with a cold shower followed by a meditation session. The cold exposure can awaken your senses, making it easier to immerse yourself in a state of mindfulness.

Exercise and Cold Exposure

Incorporating exercise and cold dips into your daily routine can amplify the benefits of both:

Enhanced Recovery: Cold exposure after exercise can reduce muscle soreness and inflammation, aiding in post-workout recovery.

Increased Endurance: Cold dipping can improve your endurance by increasing oxygenation and circulation, which can enhance your exercise performance.

Fat Burning: Combining cold exposure with exercise can boost calorie burning, potentially aiding in weight management.

Try taking a cold shower after your workout or incorporating cold water immersion into your cool-down routine. It can be an invigorating way to cap off your exercise session.

Nutrition and Cold Exposure

Nutrition and cold water exposure can work together to promote overall wellness:

Optimised Energy: Cold exposure can increase your metabolic rate, which can be complemented by a balanced diet to ensure you have the energy needed for your daily activities.

Recovery Support: Consuming nutrient-dense foods after cold plunges can aid in muscle recovery and replenish any calories burned during the experience.

Hydration: Staying adequately hydrated is crucial when practicing cold exposure to help your body regulate temperature and circulation.

Consider consuming a balanced meal or snack after your cold exposure session to replenish nutrients and support your body’s recovery process.

By combining ice baths with these wellness practices, you create a holistic daily routine that nourishes both your body and mind. Remember to listen to your body, adjust your routine as needed, and consult with healthcare professionals or trainers for guidance on combining cold exposure with specific wellness practices.

Safety First: Precautions and Contraindications

While cold exposure can offer a range of benefits, it’s essential to prioritise safety and be aware of potential contraindications. Before you dive headfirst into cold dipping practices, take a moment to understand the precautions and considerations that can help you enjoy its advantages safely:

Who Should Avoid Cold Exposure?

Before embracing cold water exposure, consider whether it’s suitable for your specific circumstances. Certain individuals may need to exercise caution or avoid cold exposure altogether:

Heart Conditions: If you have a history of heart problems, including heart disease or arrhythmias, cold plunging may not be advisable without consultation with a healthcare professional. Cold exposure places additional strain on the cardiovascular system, which can be risky for those with pre-existing heart conditions.

Hypertension: Cold water exposure can lead to a temporary increase in blood pressure. If you have high blood pressure (hypertension), consult with your doctor before starting any cold exposure regimen. They can provide guidance on whether it’s safe for you and, if so, under what conditions.

Respiratory Conditions: Individuals with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD) should be cautious with ice baths. The shock of cold air or water can trigger respiratory distress, so it’s essential to seek professional advice.

Raynaud’s Disease: Raynaud’s disease is a condition characterised by extreme sensitivity to cold temperatures, leading to restricted blood flow to extremities. If you have Raynaud’s disease, cold exposure may exacerbate your symptoms and should be approached cautiously.

Pregnancy: Pregnant individuals should exercise caution when considering cold water exposure. The effects of cold on pregnancy are not well-documented, so it’s advisable to consult with a healthcare provider for guidance specific to your situation.

Precautions for Safe Cold Exposure

For those without contraindications, taking specific precautions can help ensure safe cold dipping practices:

Gradual Adaptation: Start slowly and allow your body to adapt to the cold gradually. Begin with milder temperatures and shorter durations, gradually increasing the intensity as you become more accustomed.

Monitoring: Pay close attention to your body’s signals during cold water exposure. If you experience extreme discomfort, dizziness, numbness, or any adverse reactions, it’s crucial to stop immediately and warm up.

Stay Hydrated: Ensure you’re adequately hydrated before and after cold exposure. Dehydration can make it more challenging for your body to regulate temperature.

Warm-Up: Consider light physical activity or gentle stretching before cold plunging to warm up your muscles and joints, reducing the risk of injury.

Consult a Healthcare Professional: If you have any underlying medical conditions or concerns about the safety of cold exposure, consult with a healthcare professional before starting.

Avoid Alcohol and Caffeine: These substances can constrict blood vessels and affect your body’s ability to respond to cold. Avoid them before or immediately after cold exposure.

Be Mindful of Hypothermia: Prolonged exposure to cold can lead to hypothermia, a dangerous condition where your body loses heat faster than it can produce it. Watch for symptoms such as shivering, confusion, and extreme fatigue, and seek warmth and medical attention if they occur.

Respect Your Limits: Understand that cold dipping is not a competition. Your tolerance levels may differ from others, and it’s essential to listen to your body and respect your limits.

Prioritising safety ensures that you can enjoy the benefits of cold exposure while minimising potential risks. Always remember that individual health varies, so it’s advisable to consult with a healthcare provider if you have any doubts or concerns about incorporating ice baths into your daily routine.

A Sample Daily Routine Incorporating Cold Exposure

To help you visualise how cold exposure can seamlessly become a part of your daily life, let’s outline a sample daily routine. Keep in mind that this routine can be adjusted to suit your preferences, lifestyle, and specific goals:

Morning Routine:

6:30 AM: Wake Up

Rise and shine! Start your day with a refreshing wake-up call by heading straight to your morning cold shower.

6:35 AM: Cold Shower

Step into the invigorating flow of cold water for your daily cold shower. Begin with lukewarm water and gradually transition to colder temperatures over time as your body adapts. Focus on deep breaths to stay relaxed and mindful during the experience.

6:45 AM: Meditation

After your cold shower, engage in a brief meditation session. The heightened alertness from the cold exposure can help you concentrate more effectively.

7:00 AM: Breakfast

Enjoy a balanced breakfast to refuel your body after your cold shower and meditation. Incorporate foods that provide sustained energy throughout the morning.

Midday Routine:

12:30 PM: Lunch

Opt for a nutritious lunch to maintain your energy levels throughout the day. Cold dips can increase your metabolism, so ensure you’re fuelling your body accordingly.

Afternoon Routine:

3:00 PM: Exercise

Engage in your chosen exercise routine. Cold exposure can enhance exercise performance, making this an ideal time for a workout. Post-exercise, consider a cold shower to aid in muscle recovery and reduce inflammation.

Evening Routine:

6:30 PM: Dinner

Enjoy a well-rounded dinner that replenishes the nutrients expended during the day. Balanced nutrition is essential to support your body’s recovery and adaptation to cold exposure.

8:00 PM: Evening Cold Exposure

If you prefer evening cold dips, this is the perfect time. A cold shower or brief ice bath can help you unwind and relieve stress before bedtime.

8:30 PM: Wind Down

Follow your cold exposure with relaxation techniques, such as reading, gentle stretching, or a warm herbal tea, to prepare your body and mind for a restful night’s sleep.

10:00 PM: Bedtime

Ensure you get sufficient sleep to aid in recovery and overall well-being. Cold exposure can sometimes lead to increased wakefulness, so prioritising sleep is crucial.

Remember that this sample routine is just one example of how cold exposure can fit into your daily life. You can adjust the timing, intensity, and specific practices to align with your goals and preferences. Consistency is key, so find a routine that works for you and allows you to reap the benefits of cold exposure while maintaining a healthy and balanced lifestyle.

Conclusion

Incorporating ice baths into your daily routine can be a transformative journey, offering a plethora of physical and mental benefits. From increased energy and alertness to improved physical performance and mental resilience, the rewards of embracing the cold are vast and well-documented.

As we conclude our exploration of “Cold Showers, Ice Baths, and Beyond: A Daily Routine Guide,” it’s essential to reiterate a few key takeaways:

Safety First: Prioritise safety and consult with healthcare professionals if you have any underlying health concerns or conditions that may affect your ability to engage in cold exposure practices.

Gradual Adaptation: Start slowly and progress gradually. Your body needs time to adjust to the cold, so be patient with yourself as you build tolerance.

Consistency Matters: The benefits of ice baths often come with regular, consistent practice. Find a routine that works for you and stick with it to experience the full advantages.

Holistic Wellness: Cold exposure can synergise with other wellness practices such as meditation, exercise, and nutrition to create a well-rounded approach to your daily routine.

Individual Journey: Your cold dipping journey is unique to you. Tailor your practices, timing, and methods to align with your goals and comfort levels.

Seek Inspiration: Learn from the experiences and success stories of others who have embraced cold exposure as part of their daily lives. Inspiration can be a powerful motivator.

Incorporating icy dips can be a dynamic addition to your daily routine, offering you a chance to challenge yourself, improve your physical and mental well-being, and enhance your overall quality of life. Whether you choose the simplicity of cold showers or the intensity of ice baths, remember that your journey is a personal one, and the benefits will unfold gradually as you persist.

As you embark on your cold exposure journey, keep an open mind, stay curious, and stay safe. With dedication and the right mindset, you can harness the power of ice baths to invigorate your daily life and reach new heights of vitality and resilience.

Thank you for joining us on this exploration of cold exposure, and we wish you all the best on your path to a healthier, more resilient you. Stay cold, stay focused, and stay well!

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Guadeloupe£57.93 £103.31 £132.93 £165.30 £192.49
Guam£55.60 £76.71 £100.33 £126.25 £149.25
Guatemala£57.93 £103.31 £132.93 £165.30 £192.49
Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Guyana£57.93 £103.31 £132.93 £165.30 £192.49
Haiti£57.93 £103.31 £132.93 £165.30 £192.49
Honduras£57.93 £103.31 £132.93 £165.30 £192.49
Hong Kong£40.09 £55.51 £69.81 £85.35 £97.78
Hungary£23.55 £28.34 £30.98 £33.62 £37.23
Iceland£47.19 £54.88 £59.56 £64.22 £71.74
India£38.23 £52.74 £66.42 £81.31 £93.43
Indonesia£42.18 £57.90 £72.51 £73.60 £109.34
Iraq£55.60 £76.71 £100.33 £126.25 £149.25
Ireland£22.59 £26.07 £27.63 £29.18 £32.02
Israel£38.23 £52.74 £66.42 £81.31 £93.43
Italy£23.55 £27.25 £28.81 £30.35 £33.56
Ivory Coast£55.60 £76.71 £100.33 £126.25 £149.25
Jamaica£57.93 £103.31 £132.93 £165.30 £192.49
Japan£42.18 £57.90 £72.51 £73.60 £109.34
Jordan£38.23 £52.74 £66.42 £81.31 £93.43
Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25