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Icy Resolutions: How Ice Baths Can Kickstart Your Health in the New Year

Introduction

As the New Year dawns upon us, it’s a time for reflection, fresh beginnings, and setting resolutions to better ourselves. For many, this means a renewed commitment to health and well-being. Whether it’s shedding those holiday pounds, adopting a more active lifestyle, or simply striving to feel better in mind and body, the start of a new year offers a chance to refocus our efforts.

While traditional resolutions often revolve around diet and exercise, there’s a fascinating and somewhat unconventional method that has been gaining traction among health enthusiasts and athletes alike – ice baths. Yes, you read that correctly. Plunging your body into icy-cold water might not be the first thing that comes to mind when you think of a health kickstart, but the science and testimonies behind it are compelling.

In this blog, we’ll delve into the intriguing world of ice baths and how they can play a pivotal role in revitalising your health and helping you achieve your New Year’s resolutions. From the physiological benefits to mental health improvements, we’ll explore the reasons why cold therapy is becoming a hot topic in the world of wellness. So, brace yourself for a chilly adventure as we uncover the icy resolutions that could transform your health and wellbeing in the year ahead.

The Science Behind Ice Baths

If you’ve ever wondered why some people willingly subject themselves to the shivers and discomfort of ice baths, it’s all rooted in the science of cold therapy. The benefits of immersing your body in ice-cold water go beyond mere discomfort – they have a profound impact on your physiology and overall health.

Physiological Effects of Cold Exposure

When you step into an ice bath, your body reacts in various ways to adapt to the extreme cold. The first thing you’ll notice is a sudden rush of adrenaline and a sharp intake of breath as your body goes into a fight-or-flight response. This is the initial shock, but what follows is a series of remarkable changes within your body.

Vasoconstriction: The blood vessels in your skin and extremities constrict rapidly in response to cold, diverting blood away from the skin’s surface to preserve core body temperature. This can temporarily reduce blood flow to the extremities.

Activation of Brown Adipose Tissue (BAT): Brown adipose tissue, or brown fat, is a type of fat that burns calories to generate heat. Exposure to cold can activate brown fat, leading to increased calorie expenditure.

Release of Endorphins: Your body responds to the cold by releasing endorphins – natural painkillers and mood elevators. This is why some people experience a sense of euphoria after enduring an ice bath.

Cold Thermogenesis and Its Benefits

The process of generating heat in response to cold is known as cold thermogenesis, and it offers several health benefits:

Metabolism Boost: Cold exposure can significantly increase your metabolic rate as your body works harder to maintain its core temperature. This can aid in weight loss and weight management.

Reduction in Inflammation: Cold therapy is known to reduce inflammation in the body. It can help alleviate sore muscles, joint pain, and even certain chronic inflammatory conditions.

Enhanced Immune Function: Cold exposure can stimulate the production of white blood cells and enhance the immune response. This may result in a stronger immune system and improved resistance to illnesses.

Ice Baths and Health Benefits

Ice baths have gained popularity in various fields, including sports recovery and general wellness, due to their potential health benefits:

Muscle Recovery: Athletes and fitness enthusiasts often use ice baths to expedite muscle recovery after intense workouts. The cold water helps reduce muscle inflammation and soreness, allowing for quicker recuperation.

Pain Management: Cold therapy can be an effective method for managing pain, especially in conditions like arthritis and chronic pain disorders.

Mental Clarity and Stress Reduction: Beyond physical benefits, ice baths can have a profound impact on mental wellbeing. They are known to reduce stress, improve mental clarity, and promote a sense of calm and focus.

Ice Baths and Recovery

For athletes and fitness enthusiasts, the quest for peak performance often comes hand in hand with the need for effective recovery strategies. This is where ice baths come into play as a powerful tool to aid in the recuperation process.

Post-Workout Muscle Recovery

One of the primary benefits of ice baths is their ability to expedite muscle recovery after strenuous exercise. Intense workouts can lead to micro-tears in muscle fibres and an accumulation of lactic acid, which can result in muscle soreness and fatigue. Ice baths offer a natural and holistic approach to address these issues.

Reduction of Inflammation: Immerging yourself in cold water causes vasoconstriction, which narrows blood vessels and reduces blood flow to the affected muscles. This helps limit inflammation and swelling, alleviating pain and discomfort.

Relief from Muscle Soreness: The cold temperature can soothe sore muscles and reduce the perception of pain. Many athletes swear by ice baths to help them bounce back quicker after demanding training sessions or competitions.

Faster Healing: Cold therapy may enhance the body’s natural healing mechanisms, potentially speeding up the repair of muscle tissue and reducing downtime between workouts.

Aiding in Injury Recovery

Ice baths are not only useful for routine post-workout recovery but also for recovering from injuries. Whether you’re dealing with a sprain, strain, or overuse injury, the application of cold can have several positive effects:

Pain Management: Cold therapy helps numb the affected area, providing temporary relief from pain and discomfort.

Reduced Swelling: Swelling is a common response to injury. Cold constricts blood vessels, limiting the flow of fluids to the injured area and reducing swelling.

Enhanced Healing: Cold exposure may promote the healing process by improving circulation and oxygen delivery to the injured tissues.

The Cold Plunge: A Staple in Athlete’s Regimens

Many professional athletes and sports teams incorporate ice baths into their training and recovery regimens. They often use specialised cold plunge tanks or ice baths for precise temperature control and consistency. After a gruelling game or intense training session, athletes submerge themselves into the icy water for a specified duration, typically ranging from a few minutes to around 15 minutes.

The cold plunge is often followed by contrast baths or hot baths, where individuals alternate between cold and hot water immersion. This contrast therapy can further enhance circulation and recovery.

Tips for Effective Post-Workout Ice Baths

If you’re considering adding ice baths to your recovery routine, here are some essential tips to keep in mind:

Temperature Control: Ensure that the water temperature is between 10°C to 15°C (50°F to 59°F) for an effective and safe ice bath.

Duration: Start with shorter sessions and gradually increase the duration as your body acclimates to the cold.

Hydration: Stay well-hydrated before and after the ice bath to prevent dehydration.

Warm-Up Afterwards: After the ice bath, engage in light movement or a warm-up routine to gradually raise your body temperature.

In conclusion, ice baths are a valuable asset in the realm of recovery, helping athletes and fitness enthusiasts alike bounce back quicker from intense physical activities. In the following sections, we’ll explore additional health benefits of ice baths, including their role in metabolism and weight management.

Boosting Metabolism and Weight Management

In the pursuit of health and fitness, the idea of boosting metabolism and effectively managing weight is a top priority for many. Surprisingly, one unconventional method that has gained traction in recent years for achieving these goals is the practice of ice baths.

The Metabolic Impact of Cold Exposure

Cold exposure, such as immersing yourself in icy water, can have a profound effect on your metabolic rate. When your body is subjected to extreme cold, it needs to work harder to maintain its core temperature. This increased metabolic activity can lead to several benefits related to weight management:

Calorie Expenditure: Your body expends a significant amount of energy to generate heat in response to cold. As a result, you burn more calories during and after an ice bath, contributing to overall calorie expenditure.

Activation of Brown Adipose Tissue (BAT): Brown fat, or brown adipose tissue, is a type of fat that burns calories to produce heat. Cold exposure can activate brown fat, enhancing calorie burning.

Ice Baths and Weight Loss

For those looking to shed excess weight, ice baths may offer a unique and complementary approach to their weight loss efforts:

Fat Loss: Cold exposure has been shown to promote the breakdown of stored fat in the body. This process, known as lipolysis, can aid in fat loss over time.

Appetite Regulation: Some individuals find that ice baths help regulate their appetite. The cold experience can reduce cravings and curb excessive eating.

Enhanced Workout Recovery: By speeding up muscle recovery, ice baths can enable individuals to engage in more frequent and intense workouts, further facilitating weight loss.

Combining Ice Baths with a Healthy Lifestyle

It’s important to note that while ice baths can have a positive impact on metabolism and weight management, they should be seen as part of a holistic approach to health. To maximise their benefits:

Maintain a Balanced Diet: Proper nutrition remains key to weight management. Combine ice baths with a well-balanced diet to achieve the best results.

Regular Exercise: Incorporate regular physical activity into your routine to complement the metabolic benefits of cold exposure.

Stay Hydrated: Proper hydration is essential for a healthy metabolism. Be sure to drink enough water throughout the day.

Consult a Professional: If you have specific weight management goals or underlying health conditions, it’s advisable to consult a healthcare professional or registered dietitian for personalised guidance.

In summary, the idea of using ice baths to boost metabolism and aid in weight management may seem unconventional, but it’s grounded in science. The calorie-burning effects of cold exposure, along with the potential for fat loss and appetite regulation, make ice baths a valuable addition to your health and fitness toolkit.

Strengthening the Immune System

In a world where health and immunity are more critical than ever, the quest for ways to bolster our body’s natural defences is constant. Surprisingly, one unconventional method gaining attention in this regard is the practice of ice baths. Let’s delve into how subjecting your body to icy-cold water may contribute to a stronger immune system.

The Connection Between Cold Exposure and Immunity

The relationship between cold exposure and the immune system is multifaceted, involving both short-term responses and long-term adaptations:

White Blood Cell Activation: Exposure to cold temperatures has been found to stimulate the production and activity of white blood cells, the body’s primary defence against infections. This heightened immune response can improve the body’s ability to fend off illnesses.

Improved Circulation: Cold therapy, including ice baths, can enhance blood circulation. This improved circulation helps immune cells move more efficiently throughout the body, facilitating their rapid response to potential threats.

Hormonal Balance: Cold exposure can trigger the release of certain hormones, such as norepinephrine, which can have a positive impact on the immune system. These hormones help regulate immune function and inflammation.

Cold Therapy and Immune Resilience

While cold exposure can provide short-term immune boosts, regular exposure to cold temperatures may lead to long-term adaptations that enhance immune resilience:

Adaptation to Stress: Cold exposure is a form of physiological stress. Over time, the body may adapt to this stress by becoming more resilient, potentially leading to a stronger immune system.

Improved Tolerance: Individuals who regularly engage in cold therapy often report increased tolerance to cold temperatures. This suggests that their bodies have adapted to the stress and may be better equipped to handle other stressors, including infections.

Enhanced Immune Memory: The immune system relies on memory cells to mount a rapid response to previously encountered pathogens. Some research suggests that cold exposure may improve immune memory, potentially leading to better protection against recurring infections.

Cold Therapy and Seasonal Illnesses

As we enter the colder months when seasonal illnesses like colds and flu become more prevalent, the immune-boosting potential of ice baths becomes particularly relevant:

Reducing Susceptibility: Strengthening your immune system through cold exposure may reduce your susceptibility to common illnesses during the colder seasons.

Faster Recovery: If you do fall ill, a robust immune system can help you recover more quickly and with milder symptoms.

Overall Wellbeing: A stronger immune system contributes not only to reduced illness but also to a greater sense of overall wellbeing and vitality.

Practical Considerations

If you’re intrigued by the idea of using ice baths to strengthen your immune system, it’s essential to approach cold therapy safely and gradually. Here are some practical considerations:

Start Slowly: If you’re new to ice baths, begin with shorter sessions and gradually increase the duration as your body adapts.

Seek Professional Guidance: Consult with a healthcare professional or cold therapy expert if you have underlying health conditions or concerns about safety.

Consistency Matters: To reap the long-term benefits of cold therapy on your immune system, consistency is key. Incorporate ice baths into your routine regularly.

Mental Health Benefits

In our fast-paced and often stress-filled lives, the pursuit of mental wellbeing has become increasingly important. While it may seem counterintuitive, one unconventional method gaining traction for promoting mental health is the practice of ice baths. Let’s explore how subjecting your body to icy-cold water can have a surprisingly positive impact on your mental state.

Stress Reduction and Endorphin Release

The experience of immersing yourself in cold water can be an intense, yet strangely invigorating, sensation. This shock to the system triggers the release of endorphins, the body’s natural feel-good hormones. The result? An almost immediate sense of relaxation and euphoria.

Stress Reduction: The release of endorphins during an ice bath can effectively reduce stress and anxiety levels. Many individuals find that the cold experience provides a welcome escape from the demands and pressures of daily life.

Mood Enhancement: Endorphins not only reduce stress but also boost mood. Ice baths can leave you feeling happier and more content, providing a natural mood lift.

Mental Clarity and Focus

The heightened alertness that accompanies cold exposure can lead to improved mental clarity and focus. When you immerse yourself in an ice bath, your body and mind are fully engaged in the present moment, temporarily pushing aside distracting thoughts and worries.

Enhanced Concentration: Some people use ice baths as a form of mental training, as the experience requires a high level of concentration and mental discipline. Over time, this can spill over into improved focus in daily tasks.

Increased Productivity: With enhanced mental clarity and focus, you may find yourself better equipped to tackle tasks and achieve your goals, which can contribute to an overall sense of accomplishment and wellbeing.

The Cold-Induced Relaxation Response

Beyond the immediate release of endorphins, ice baths can trigger a relaxation response that extends beyond the cold experience itself. As your body adapts to the cold, it learns to remain calm in the face of discomfort.

Stress Resilience: Regular exposure to cold can help build stress resilience, allowing you to better cope with the challenges life throws your way.

Improved Sleep: Many individuals who practice ice baths report better sleep quality. The relaxation response initiated by cold therapy can facilitate a more restful night’s sleep.

Combating Seasonal Affective Disorder (SAD)

For those who experience Seasonal Affective Disorder (SAD), a type of depression triggered by seasonal changes, the winter months can be particularly challenging. Ice baths may offer a unique approach to managing SAD symptoms:

Mood Elevation: The mood-enhancing effects of ice baths can help counteract the depressive symptoms associated with SAD.

Increased Energy: Cold exposure can boost alertness and energy levels, which may help combat the lethargy often experienced during the winter months.

Practical Considerations

If you’re interested in using ice baths to improve your mental health, here are some practical considerations:

Start Gradually: Begin with shorter ice bath sessions and gradually increase the duration as your body adapts.

Focus on Breath: During an ice bath, focusing on your breath can help you stay calm and centered. Slow, controlled breathing can enhance the relaxation response.

Seek Support: If you have pre-existing mental health conditions or concerns, consult with a mental health professional before incorporating ice baths into your routine.

Safety Precautions

While ice baths can offer a range of physical and mental health benefits, it’s essential to approach them with caution and mindfulness. Ensuring your safety is paramount when engaging in cold therapy. In this section, we’ll discuss some critical safety precautions to consider before taking the plunge into icy waters.

Consult with a Healthcare Professional

Before incorporating ice baths into your routine, it’s advisable to consult with a healthcare professional, especially if you have underlying health conditions or concerns. They can provide personalised guidance based on your medical history and individual health status.

Cardiovascular Health

Individuals with heart conditions or high blood pressure should exercise particular caution. Cold exposure can temporarily raise blood pressure and heart rate.

Respiratory Conditions

People with respiratory conditions like asthma should be mindful of the potential impact of cold exposure on breathing.

Neurological Conditions

Some neurological conditions may affect an individual’s ability to tolerate cold temperatures safely.

Gradual Acclimation

One of the key principles of cold exposure is gradual acclimation. Cold therapy should not be rushed into; your body needs time to adapt to the extreme temperatures.

Start with Short Sessions

If you’re new to ice baths, begin with very short sessions, as brief as one to two minutes, and gradually increase the duration over time.

Temperature Control

Ensure the water temperature is between 10°C to 15°C (50°F to 59°F) for your initial sessions, and only consider colder temperatures as you become more experienced.

Listen to Your Body

Pay close attention to how your body responds during an ice bath. If you experience excessive discomfort, numbness, or shivering, it’s essential to exit the bath immediately.

Avoid Solo Sessions

Whenever possible, avoid taking ice baths alone. Having someone present can be crucial for safety in case you experience any unexpected reactions or difficulties during the bath.

Supervision

A trusted friend or family member can supervise your ice bath sessions, ensuring you remain safe and can assist you if necessary.

Hydration and Nutrition

Proper hydration and nutrition are essential elements of safety when engaging in ice baths.

Stay Hydrated

Be well-hydrated before and after an ice bath. Cold exposure can cause dehydration, so it’s crucial to maintain adequate fluid intake.

Avoid Large Meals

Refrain from eating large meals immediately before an ice bath, as digestion can divert blood flow away from extremities and affect your body’s ability to maintain core temperature.

Cold-Related Injuries

Be aware of the potential risks associated with cold-related injuries, such as frostbite or hypothermia.

Frostbite

Keep an eye out for signs of frostbite, including numbness, tingling, or discolouration of the skin. If you suspect frostbite, exit the bath immediately and warm up gradually.

Hypothermia

Hypothermia is a potentially life-threatening condition. If you experience severe shivering, confusion, or loss of coordination, seek medical attention immediately.

Discontinue if Necessary

If at any point you feel unwell, experience excessive discomfort, or have concerns about your safety during an ice bath, it’s imperative to discontinue the session and warm up gradually. Your health and wellbeing should always take precedence.

Getting Started with Ice Baths

Now that we’ve explored the science and benefits of ice baths and covered essential safety precautions, it’s time to delve into the practical aspects of getting started with cold therapy. Whether you’re a beginner or looking to fine-tune your ice bath routine, this section will provide you with the guidance you need.

Gather Your Equipment

Before you begin, it’s essential to gather the necessary equipment and supplies for your ice bath. Here’s what you’ll need:

Tub or Container

Choose a sturdy and well-insulated container large enough to comfortably immerse your body. Popular options include bathtubs, plastic storage tubs, or dedicated cold plunge tanks. Why not try our Cold Pods?

Water Thermometer

A thermometer will help you monitor and maintain the water temperature within the recommended range.

Ice or Cold Packs

Depending on your container’s size, you’ll need a sufficient amount of ice or cold packs to achieve the desired water temperature.

Timer or Stopwatch

To keep track of your ice bath duration, use a timer or stopwatch.

Towels and Warm Clothing

Have a pile of warm towels and clothing nearby for drying off and warming up after the ice bath.

Preparing the Ice Bath

Now that you have your equipment ready, it’s time to set up your ice bath:

Fill the Container

Fill your chosen container with cold water. The water temperature should be between 10°C to 15°C (50°F to 59°F) for beginners.

Add Ice

Gradually add ice or cold packs to the water, stirring to distribute them evenly. Continue adding ice until you reach the desired temperature.

Use a Thermometer

To ensure the water temperature falls within the recommended range, use a water thermometer.

The Ice Bath Experience

With your ice bath prepared, it’s time to experience the cold. Here’s a step-by-step guide:

Hydrate

Ensure you are well-hydrated before starting the ice bath to prevent dehydration.

Wear Appropriate Attire

Consider wearing swimwear or clothing that you don’t mind getting wet. Some individuals also wear neoprene gloves and socks to keep extremities warm.

Breathing and Relaxation

Before getting in, take a few moments to calm your breath and relax. Controlled breathing can help you manage the initial shock of the cold.

Enter Gradually

Step into the ice bath slowly, allowing your body to acclimate to the cold. Start with a foot, then progress to the legs, and gradually immerse your entire body.

Focus on Breathing

While in the bath, focus on maintaining slow, controlled breathing. This can help you stay calm and reduce shivering.

Monitor Time

Use a timer or stopwatch to keep track of your ice bath duration. Beginners may start with just a minute or two and gradually increase their time as they become more accustomed to the cold.

Listen to Your Body

Pay close attention to how your body responds. If you experience excessive discomfort, numbness, or shivering, it’s essential to exit the bath immediately.

Exiting the Ice Bath

When your ice bath session is complete, it’s time to exit and warm up:

Exit Slowly

Step out of the bath gradually to avoid sudden temperature changes.

Wrap in Warm Towels

Immediately wrap yourself in warm towels to start the warming-up process.

Stay Warm

Put on warm clothing and avoid exposure to cold drafts. Continue to warm up until you feel comfortable.

Post-Ice Bath Care

After your ice bath, there are a few additional steps to consider:

Hydrate

Rehydrate with warm beverages to help raise your core temperature.

Recovery

Some individuals may benefit from contrast baths or hot baths to facilitate muscle recovery and circulation.

Reflect and Relax

Take a moment to reflect on your experience and relax. Ice baths can be mentally and physically invigorating.

With these practical tips, you can safely and confidently start incorporating ice baths into your wellness routine. Remember that consistency is key, and over time, your body will adapt to the cold, allowing you to enjoy the full range of physical and mental health benefits that ice baths offer. As you embark on your journey of icy resolutions for the New Year, keep in mind the science, safety precautions, and practical guidance shared in this blog to make the most of your cold therapy experience.

Conclusion

As we wrap up our exploration of the intriguing world of ice baths, it’s clear that this unconventional practice offers a range of physical and mental health benefits. From boosting metabolism and strengthening the immune system to promoting muscle recovery and enhancing mental wellbeing, ice baths have the potential to kickstart your health and wellness journey in the New Year.

It’s important to remember that while the science and benefits of ice baths are compelling, this practice may not be suitable for everyone. Always consult with a healthcare professional, especially if you have underlying health conditions, before incorporating ice baths into your routine. Safety precautions, gradual acclimation, and responsible self-care are paramount when engaging in cold therapy.

As you embark on your icy resolutions for the New Year, may your journey be one of growth, discovery, and transformation. Keep in mind the knowledge shared in this blog – the science, the safety precautions, and the practical guidance – to make the most of your ice bath experience. Here’s to a year of newfound vitality, balance, and wellbeing, all sparked by the invigorating power of ice baths.

Why not keep us up to date with your cold dipping journey over on The Cold Pod Community Facebook group.

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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