Ultimate Guide on the Best Time to Cold Plunge & 6 Tips for Success

After an intense workout, your body aches, and you’re eager for relief. You decide to jump into a cold plunge. As the icy water surrounds you, questions arise: Did you time this right? Should you have waited longer? What is the ideal moment to take the plunge? If these thoughts have crossed your mind, you're not alone. Many DIY cold plunge enthusiasts struggle with the same uncertainty. 

This article will help you determine the best time for your cold plunge and optimize your routine for better mental and physical well-being. Learn how GoPolar’s cold plunge app can help you reach your goals. 

What Is Cold Plunging?

Cold plunging, also known as cold water immersion, involves submerging the body in cold water for therapeutic benefits. Research suggests that it reduces muscle soreness and speeds recovery after intense exercise. It may also improve circulation, boost the immune system, and regulate mood. Methods for cold plunging vary. You can:

• Use a specialized cold plunge tub
• Dip in frigid open water
• Create an ice bath at home

How To Prepare for an Ice Bath

As the name suggests, an ice bath is filled with ice-cold water. “You can create an ice bath by filling a bathtub halfway with cold water and then adding three large bags of commercial ice,” Dr. King says. “Or use a smaller container to focus on a smaller part of the body, such as the elbow.” 

Collapsible cold plunge tubs are also sold online. Fill your bath with no colder water than about 53 degrees Fahrenheit (11.6 degrees Celsius). But if you’re new to ice baths, Dr. King recommends starting much warmer, at about 68 F (20 C). Don’t be fooled, though—that’s still pretty cold for a bath!  

A Brief History of Ice Baths 

According to Dr. Phil Jaekl in an article by Medical News Today, “the earliest written records of using cold [as medical therapy] are an ancient Egyptian text,” specifically the Edwin Smith Papyrus, a medical treatise that dates back to between roughly 1,600 and 3,500 B.C.E. Later, Hippocrates of the Ancient Greeks (c. 460-370 B.C.E.) prescribed the use of snow and ice to stop bleeding, among other cold treatments. 

Many different cultures, including those of Norway and Sweden, have practiced ice bathing in some form or another for centuries. But it wasn’t until the 17th and 18th centuries that cold bathing was more fully explored as a medical treatment. 

For example:

• English physician John Floyer (1649-1734), best known for introducing the practice of counting your pulse, also advocated using ice baths to treat diseases.
• Scottish physician and important Enlightenment figure William Cullen (1710-1790) started prescribing various types of cold water immersion to treat bodily ailments.
• French army surgeon Baron Dominique Jean Larrey (1766-1842), known for establishing rules of triage, started icing (and therefore numbing) limbs before amputation as pre-treatment to numb the area.

The Rise of Ice Bathing

The ice bath, as we know it today, took off around 2002, when marathon runner Paula Radcliffe stated that ice baths played a crucial role in her winning the 10,000-meter event at the European championships. Since then, cold plunges have become more commonplace amongst athletes and non-athletes alike, from Michael Phelps to the Radio City Rockettes to Madonna.

The Evolution of Ice Bathing

Notable personalities like Wim Hof, known as The Iceman, have also helped popularize cold therapy and ice bathing. Along with a more in-depth understanding of the effects and benefits of cold water on our bodies and minds, ice baths have become more sophisticated and easy to use. Today, you don’t have to seek out an icy lake or bring home endless bags of ice to experience the benefits of ice bathing.

What Are the Basics of Cold-Water Immersion?

A cold plunge or cold-water immersion involves partially or submerging yourself in cold water for a few minutes. It can be as simple as sitting in a bathtub filled with cold water and ice cubes or jumping into a cold lake or the ocean.

Choosing Your Cold Plunge Environment

You can also go to a cold plunge center or create or buy your cold plunge tank, which, if it has all the options, can cost up to $20,000. Be sure not to plunge into icy waters with a current like a river to avoid being swept downstream or trapped under ice. Water should be 50 F or colder.

Safe and Effective Cold Plunge

Remember that the water in a frozen lake will be much colder. That's why measuring the temperature before jumping in is a good idea. The plunge can be done as one continuous or multiple sessions with breaks between the sessions.

Duration and Frequency of Cold Plunges

Cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time. Researchers are still determining the optimum process and timing for cold-water immersion sessions. You can do cold plunging every day. Yet, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.

Is There a Best Time To Use a Cold Plunge?

Most people plunge based on activity. For instance, you might take a cold plunge after working out, following a sauna session, or first thing in the morning. When you are aiming for recovery, this is the best time to cold plunge. 

Post-Workout Immersion Is Best for Recovery

Recovering after strenuous workouts is one of the best times to take a cold plunge. This especially holds for workouts in the heat. When your body temperature stays too high for too long, you risk heat stroke, which is highly dangerous.

Avoiding overheating is essential to recovering from workouts and a significant consideration for cardiovascular safety. Taking a cold plunge after these workouts can help minimize these risks, boost your ability to recover quickly, and minimize cardio strain levels.

Morning Cold Plunges Help You Start Your Day Right

For most people, cold water immersion is an ideal way to start the day. Plunging into ice water first thing in the morning helps trigger chemical reactions throughout the body that increase energy and mental alertness.

Cold water exposure is a great way to boost your energy levels without caffeine when you have a big day ahead. This practice can also help regulate blood pressure, supporting cardiovascular health. 

A Midday Plunge Can Boost Afternoon Energy

Sometimes, mental energy and clarity decline in the afternoon. Sudden immersion in ice water is one way to rejuvenate your entire body and mind. The cold plunge tanks from RENU Therapy are ideally suited for home or office use, so you can quickly get a quick pick-me-up during the afternoon slump.

Exposure to cold temperatures in the middle of the day can also increase metabolic response, which can help with weight loss and potentially assist with insulin sensitivity.

Contrast Therapy: Cold Plunges After Saunas Can Magnify Benefits

Researchers have found that long-time practitioners of contrast therapy exhibit enhanced health benefits that cold plunges alone don't afford. Inducing the cold shock response immediately after time in a hot sauna produces proteins within the organs that lead to longer lifespans on average.

This science is still being analyzed to determine how it works, but the evidence supporting the therapy spans decades of research covering thousands of subjects. Some research found that regular winter swimming after a hot sauna session has been a secret of good health for Nordic cultures for centuries. 

Track Your Cold Plunges and Saunas with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge or cold shower and sauna sessions using your Apple Watch
• Review your heart rate data during sessions and monitor trends with Apple Health integration. 
• Compare your performance on the leaderboard and connect with the community. 
• Find the best spots to cold plunge in your area! 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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6 Simple Tips To Do a Cold Plunge Properly

1. Ease Into the Chill

Who doesn't want to possess Wim Hof's mental tenacity when enduring extreme cold? Of course, this extreme level of performance isn’t attainable right out of the gate for most people. Rather than setting yourself up for discouragement and the difficulty of coping with cold water temperatures, start relaxing and work up to even colder water.

2. 30-Day Cold Shower Challenge

To start small and build your resistance to the cold, taking an ice-cold shower is a great strategy that doesn’t require a significant investment of money or time. This helps to provide insight into the physiological responses you’ll experience and bolsters your ability to manage them.

Days 1-10

You can begin or finish each day with a 60-second cold shower without taking any days off. In this stage, work to maintain proper breathing. 

Days 11-20

Begin every day with a cold shower for three minutes straight. On days 14 and 18, give yourself a break. If you’re struggling to last, try alternating between 30 seconds of fully cold water and 30 seconds of slightly warm water for five minutes or more. 

Days 21-30

Begin your days with a 5-minute cold shower, taking days 22 and 26 off. At this point, you should be ready for full immersion in cold water temperatures without it being too much of a shock.

3. Keep Your Water Clean

Who wants to deal with filtering hose water and adding chemical treatments to the water in a cold immersion tank? The water needs to be continually processed to ensure the healthiest overall experience. It also helps deliver more consistent and long-lasting performance from the internal components of your cold immersion tank.

Part of this process is aided by simply covering the tank at night. But having a tank with a built-in, chemical-free filtration system is ideal. This helps ensure always clean and sanitized water that won’t prematurely wear out your cold exposure tank.

4. Get Submerged Up to Your Neck

Once you’ve graduated from the cold shower phase, it’s time to take full-fledged cold plunges. To achieve the full benefits of this simulated cold water swimming, try dunking to your neck, which exposes your thyroid to help regulate your body temperature, making it easy to stay in for the full time.

You can also dip your face into the frigid waters off and on during your cold plunge to keep the nervous system active and alert.

5. Don’t Overstay Your Welcome

Once you’ve acclimated to the feeling of your body contacting cold water, the goal is to spend at least three minutes in cold plunge pools. Three minutes is approximately the time it takes for most people to begin shivering in cold water.

You can safely endure the cold for up to ten minutes in 45 to 55-degree water. Typically, it takes about four to six weeks for the human body to reach this tolerance level for exposure to cold water temperatures. 

6. Breathe Deep and Slow

Establishing your ice bath routine helps tremendously calm the nervous system. This is one reason why cold immersion therapy demands a focus on proper breathing. Cycling through deep, full inhales and exhales triggers the parasympathetic nervous system.

Humming can also activate this system, which boosts nitric oxide levels and makes cells more receptive to oxygen. Here are a few easy steps to follow each time you prepare for cold conditions.

Preparing Your Body for the Cold Plunge

• Start with a 2-3 minute deep breathing routine through your nostrils to prepare for cold conditions. Simply focus on inhaling and exhaling, working to make each exhale a little longer than each inhale.  
• Enter the tank water while holding your breath out on an exhale. Try to maintain steady breathing that’s not too fast or difficult. 
• As you’re soaking, work through 2-3 sets of ten breathing cycles of inhaling through the nostrils and humming on long exhales. 
• On the 10th exhale of each set, try to hold in the air as long as safely possible. 

Are Cold Plunges Good for You?

A cold plunge involves immersing the body in cold water—quickly in and out or up to 10 minutes. The water is typically between 50 and 70 degrees Fahrenheit or 10 to 20 degrees Celsius during a cold plunge, Dr. Kristi Colbenson, a sports medicine and emergency physician at the Mayo Clinic, tells today.com.  

The Perks of Cold Plunges: Recovery and Inflammation

Colbenson says that from a physiological standpoint, the most significant benefits from cold water immersion are improved recovery, the perception of pain, and delayed muscle soreness. 

A systematic review published in Sports Medicine in February 2022 suggested that cold-water immersion was an effective recovery tool after high-intensity exercises, specifically HIIT exercises, today.com previously reported. Cold plunges may also reduce inflammation in the body. The experts explain that when the body enters cold water, the blood vessels constrict, especially in the extremities, to conserve heat at the body's core near the heart. 

"It slows down and inhibits blood flow to the legs and the arms and pushes (the blood) more towards the central aspect of the body," says Colbenson. "In doing so, you decrease the natural inflammatory response that occurs after exercise." 

“When you look at the literature, it does help with recovery and inflammation, especially if you’re a competing or training athlete,” Colbenson adds. The experts note that the anti-inflammatory effects of a cold plunge are likely temporary. 

Stress Responses to Cold Plunges  

Colbenson notes that a cold plunge can induce heightened stress or send the body and brain into "fight or flight" mode. In response to low temperatures, the body releases a surge of norepinephrine and cortisol, the stress hormone. 

Gasping, hyperventilating, and increasing heart rate after jumping into frigid water is also known as a "cold shock response." This response can be dangerous, but it may also be the basis of some of the physical benefits of cold plunges, says Tipton. 

“The belief is that if you consistently expose yourself to stress in a meaningful and structured way, your body will respond by improving its ability to respond to everyday stress,” says Colbenson. 

The Immune System and Cold Plunges: What You Should Know

The evidence that cold-water immersion improves the body's immune function needs to be improved, the experts note. "From an immunologic standpoint, or your ability to fight infection, I give caution to that. ... There hasn’t been a good study that says there is a decreased propensity of getting infection if you use cold-water immersion," Colbenson adds. 

The lack of robust scientific evidence is a running theme. “Whilst we know a lot about the science of the hazards, we know much less about the science of the benefits,” says Tipton, adding that more studies like randomized controlled trials (the gold standard in research) are needed to understand the physical health benefits. 

Can Cold Plunges Boost Mental Health?

The experts note that the mental health benefits of cold-water immersion are even less studied and understood. Many theories and anecdotal testimonies exist about the mind-boosting effects of cold water. 

Colbenson says that in the short term, cold plunges can increase levels of dopamine and endorphins, which can contribute to a feeling of euphoria and heightened clarity or focus immediately afterward. 

"That's how our body responds to stimuli that threatens us — we are ready to be clear in our ability to react," Colbenson adds. 

Cold Water Therapy to Address Mental Health Challenges

She adds that the mental clarity after a cold plunge seems short-lived, and there needs to be literature showing this is sustained over time. The anti-inflammatory effects of cold water may also play a role. “There may well be, according to some models, an inflammatory component in depression, and we know that repeated cold immersions decrease (inflammation),” Tipton adds. 

The Mechanisms Behind Cold Water Therapy's Potential Benefits

Similarly, the theory that repeated cold water exposures can make the body better able to deal with stress may apply to mental health obstacles, says Tipton, who co-authored a case study on a 24-year-old woman whose depression was treated with cold-water swimming. 

The authors note that the patient felt an immediate improvement in mood after each immersion and experienced a gradual and sustained reduction in symptoms. One year after starting routine cold-water swimming, the patient was reportedly depression-free and off medication, says Tipton. 

"Something's going on," he adds, but precisely what remains unclear. “Even if it’s a placebo effect, that’s still an effect,” he adds. Several other factors may impact a person's mental state after cold plunge. 

“They’re doing some exercise, they’re getting a sensation of overcoming a challenge and a sense of achievement,” says Tipton, adding that cold plunges can also be a social activity. “There’s lots of potential things that could be going on, and we need more experiments to isolate the active ingredient.”

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How Long Should You Sit in a Cold Plunge?

For first-time users, start with shorter sessions, around 1-2 minutes, and gradually increase the duration as your body gets accustomed to the cold. Each time you visit, you can increase the duration by 30 seconds to a minute until you reach your desired session length. 

It is crucial to always listen to your body and not stay in for longer than what feels comfortable. If you begin to feel lightheaded or dizzy or experience numbness or tingling in your extremities, it is important to exit the cold plunge and try a shorter duration next time.

Other Top Cold Plunge Tips for Beginners

Before scheduling your first cold plunge, there are a few things to keep in mind to ensure a safe and enjoyable experience: 

Consult With Your Doctor

If you have any underlying health conditions or concerns, it is essential to consult with your doctor before trying a cold plunge. They can provide personalized recommendations and advice based on your health. 

Stretch Before & After

Just like any physical activity, stretching before and after your cold plunge session is important. This helps to prevent injury and prepare your muscles for the temperature change. 

Take Your Time When Getting In & Out

When entering the cold plunge, taking time and easing yourself is important. This allows your body to adjust gradually and prevents sudden shock. When getting out, take your time and avoid making quick, jerky movements. 

Wear Appropriate Attire

When taking a cold plunge, you should wear swimwear or athletic clothing. This allows for maximum exposure to cold water and prevents damage to your regular clothing.

Drink Plenty of Water Before & After Your Appointment

Hydration is vital during your cold plunge appointment. Drink plenty of water before and after your appointment to help your body regulate its temperature and prevent dehydration. 

Breathe Slowly & Deeply

As you enter the cold plunge, it is crucial to focus on your breathing. Taking slow and deep breaths can help calm your body and mind during this intense experience. 

Get Out if You Feel Uncomfortable

If you feel uncomfortable or experience dizziness at any point during your cold plunge, it is essential to get out of the water immediately. Listen to your body and know your limits.

Personal Factors and Recovery Considerations

Before practicing cold plunging regularly, consult a healthcare professional, especially if you’re managing chronic conditions or have specific medical concerns. Preparing mentally for the plunge through visualization and breathing exercises can also help you endure the chill a bit longer during cold immersion.

After the session, a warm towel can provide comfort and help you transition back to your regular body temperature. It usually takes around 2 hours for your body to warm up naturally. Therefore, don't just jump into a hot shower to warm yourself up. This can lead to adverse side effects.

Tips for Prolonging Cold Plunge Sessions

Venturing into colder waters for extended durations is a feat that comes with practice. But how can you safely stretch your limits without risking discomfort or health? You should embrace gradual progression and add 15-30 seconds for each session. 

Is there anything else you can do? We've put together some tips to help you extend your cold plunge session length, so keep reading to learn about each!

Listen to Your Body

There's no need to push yourself too hard—this will only slow down the process. If you feel anxious or your body tells you to stop, take a break, do quick dips, or leave it for another day. Another thing to remember is not just diving in and submerging your entire body simultaneously.
Get out of the water immediately if you:

• Start shivering
• Feel chest pain or discomfort
• Feel lightheaded
• Start breathing irregularly
• Notice that your fingers or toes change color

Breathing Techniques

Proper breathing is your ally against the initial shock of cold water. Deep, controlled breaths can soothe the nervous system and steady the heart rate, making the cold plunge experience more tolerable. 

Box breathing, a technique involving four counts each for inhaling, holding, and exhaling, can be particularly effective in maintaining focus and calm during your session. We strongly recommend practicing breathing exercises before your first cold plunging session to ensure your body gets used to them.

Safety Precautions and Professional Advice

Extending your time in the cold water isn’t worth the risk if safety is compromised. Essential precautions for a secure, longer cold plunge experience include:

• Having a buddy for supervision
• Being mindful of hypothermia signs
• Avoiding immediate hot showers post-plunge

Are There Any Dangers to a Cold Plunge?

Cardiovascular Stress: Beware Cold Water's Jolt to Your System

Sudden exposure to cold water can cause your blood pressure and heart rate to spike. This response can be particularly problematic for people with heart conditions. If you have a heart condition, talk with your doctor before taking a plunge, or consider skipping the practice altogether.

Hypothermia: The Danger of Prolonged Cold Exposure

 Extended cold-water exposure can cause hypothermia, which can be life-threatening in severe cases. Therefore, it’s best to keep plunges short — within a few minutes.

Hyperventilation: Cold Water Can Leave You Breathless

The cold water can cause your airways to tighten, making breathing difficult. If you have a respiratory condition like asthma, always talk with your doctor before attempting a cold plunge.

Muscle Cramps or Shock: Be Prepared for That Initial Cold Water Shock

The shock of the cold water may cause disorientation, muscle cramps, or issues controlling movement. Therefore, starting with warmer temperatures before moving to very cold ones.

Drowning: Cold Plunges May Come With an Unexpected Risk

Due to the above issues, drowning is a potential possibility.

Can You Take a Hot Shower After a Cold Plunge?

If you want to gain the long-term benefits of ice baths, you shouldn’t take a hot shower right after an ice bath because many of the benefits of cold exposure therapy come from your body’s reaction to the cold and leave it to warm up naturally. 

There’s no harm in drying up with a towel, but let your body warm up to get most of the benefits. And, of course, keep your safety in mind. Don’t stay in an ice bath longer than 20 minutes, especially if you’re a beginner. If it’s too uncomfortably cold, you might have to warm up.

Contrast Therapy Basics

As mentioned earlier, contrast therapy involves alternating between hot and cold temperatures. This can be done in various ways, such as alternating between hot and cold showers. There are also contrast therapy spas, where you can alternate between dipping pools of varying hot temperatures, capped off with a final ice bath, like in my first ice bath experience back then. 

This contrast between hot and cold makes your blood vessels constrict and dilate, a more active therapy that exercises your whole body’s blood flow versus a regular massage. There are many studies on the benefits of contrast water therapy, some of which are: 

• Decreasing DOMS or muscle soreness 
• Reducing fatigue
• Reducing swelling from injuries
• Removing lactic acid

Notice how the benefits are similar to the effects of a good massage? That’s because your blood vessels and muscles stretch out and contract when you go from hot to cold and vice versa, similar to when a skilled masseuse pushes and stretches your muscles. 

Is It Worth Taking a Warm or Hot Shower After Your Ice Bath?

If your goal is to gain the long-term effects of cold exposure, then it’s NOT worth having a hot or warm shower after your ice bath. You’ll seriously miss out on what makes ice baths worth it. 

Nevertheless, if you’re simply after contrast therapy, then go ahead and turn up the heat to get massage-like effects from putting yourself in hot and cold water. You can also opt to end with cold, called the Søeberg principle, and end your contrast therapy with a nice ice plunge to get the best of both worlds.

Recommendations

If you’re just starting with any form of hydrotherapy, it’s essential to ease into it, whether you’re after the heat or the cold. You can start with cold showers and ramp up the intensity every time you shower. 

If you want to step things up, it’s also helpful to get a nice portable tub, like the Ice Bath NZ so that you can start right in the exciting world of ice bath therapy. Our cold plunge tub has everything you need to get started: add ice and water. So when you take your ice bath, it's essential to ensure the water is between 10 and 15 Degrees Celsius. 

Safety First

Another guideline on ideal ice bath temperature: The temperature should be uncomfortably cold but enough to stay safe for a few minutes. Also, like with most things that push your body to the limits, it’s essential to consult with a healthcare professional before you do any cold exposure therapy, especially if you have any underlying health conditions. Beginners must limit their time in the ice bath to 10 minutes. 

7 Essential Do’s and Don’ts of Cold Water Therapy

1. Start Slow: Taking the Plunge One Step at a Time

Jumping into a frozen lake is not the best way to introduce your body to the shocking effects of cold water therapy. Build your tolerance slowly. Start with cold showers, then progress to an ice bath or plunge. When you’re ready for the cold plunge, begin with short sessions, such as 30 seconds, and gradually increase the time as your body becomes more accustomed to the cold water. 

2. Listen to Your Body: Stay Aware of How You’re Feeling

Cold water immersion can shock your system, and paying attention to how you’re feeling is essential. Listen to your body and heed any signals of discomfort or pain. You don’t want to push yourself too hard too quickly. Our top tip is always to exit consciously and while you’re still having fun!

3. Breathe Deep: Calm Your Nervous System

Cold water therapy will shock your system and sometimes take your breath away. If you focus on your breathing, take your time, and center your thoughts, you will help calm the nervous system and reduce panic or anxiety. 

4. Warm Up Afterwards: Avoid Hypothermia 

After exiting the cold water, warming up your body to prevent hypothermia is essential. Try doing some light exercise, Wim Hof’s horse stance, or wrapping yourself in a warm blanket. 

5. Don’t Overdo It: Find a Healthy Balance

Cold water therapy can be beneficial, but it is essential not to overdo it. Like anything new, you must build your tolerance and ensure your safety. Start with cold showers and work up your duration until you’re ready for something colder.

6. Don’t Start Without Advice If You Have Medical Conditions, Talk to Your Doctor First

If you have medical conditions, such as heart disease, it is essential to consult with your healthcare provider before trying cold water therapy. Cold water therapy can have adverse effects on some medical conditions and can be dangerous if not done correctly. 

7. Don’t Quit After One Dip: Make It a Habit

Make a routine that works for you, and do your best to stick to it. Repetition is where the scientific-backed evidence is, so you must find a way to make it work in your daily routine. It gets easier as you practice, and the heaps deliver the benefits! 

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Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Cold plunging is gaining popularity, and with that comes the need for cold plunge tracking apps. GoPolar's cold plunge app is the go-to resource and tracking app for people who like to do cold plunges and saunas. 

With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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