Strength and Conditioning Programs for Wildland Firefighters

DIY Cold Pack


DIY Cold Pack

Step-By-Step Instructions

  • Take a large Ziploc bag
  • Add 3 cups water to 1 cup of rubbing alcohol
    • Depending on what size bag you’re using, you’ll need to figure out the proper conversion rate, but we can help by recommending that you start with a quart-size Ziploc bag. These are the bags that you stow your liquids in when you fly
    • 1 quart = 32oz
    • 1 cup = 8oz
    • Therefore, there are 4 cups in a quart
    • So, to fill a quart-size bag, you’ll need 3 cups of water, and 1 cup of rubbing alcohol.
    • Capiche?
  • Close the bag while being careful to force the extra air out
  • Put the first bag into a second Ziploc bag and seal the same way
  • Throw it in the freezer for a couple of hours. Relax. Enjoy a cocktail, go for a run, read a book. Do what you need to do. Because in a couple hours…
  • BOOM! You have your own reusable ice pack! Using this method, the pack will not turn into an uncomfortable block of ice. And you have saved yourself a few dollars. Life is a good!

[highlight]A Note of Caution: Always remember to use a towel or pillowcase between the pack and you skin for protection![/highlight]



anthony_julieAnthony Harrell spent three years with the Ukonom Hotshots. His adventures in fire inspired him to pursue a career in Physical Therapy, and he recently graduated from the Doctor of Physical Therapy program at the University of California, San Francisco (UCSF) / San Francisco State University. 

He lives in the San Francisco Bay Area with his wife, Julie, and their dogs. He has been a contributor to Hotshot Fitness since 2016.

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