How Long to Cold Plunge & 10 Tips to Boost Your Cold Therapy
Wondering how long to cold plunge? Discover the benefits and find your sweet spot with GoPolar’s cold plunge app. Level up your recovery and performance today!
Cold water immersion is all the rage, especially among athletes and biohackers looking to improve recovery, performance, and overall health. If you’re considering trying this DIY cold plunge, you might wonder: How long does a cold plunge take? If you’ve taken the plunge into cold water or ice baths, you know it’s unpleasant. Once you get past the initial shock, the body feels the burn and tightening of muscles, your mind races with thoughts of escaping the freezing temperatures. But when you think you can’t take it anymore, your body adapts to the cold, and the experience becomes more tolerable. You might be surprised to learn that with regular cold exposure, you may even develop a level of enjoyment for the process. But before you can reap the mental and physical benefits of cold therapy, you must first figure out how long to cold plunge. This blog will help you do just that.
One helpful tool to find your cold plunge sweet spot is GoPolar’s cold plunge app. This easy-to-use app tracks your cold plunge sessions, helping you level up your exposure to cold over time.
What Is a Cold Plunge?
A cold plunge is exactly what it sounds like, a brief dip into an ice bath. And an ice bath is exactly what it sounds like–A very cold bath. Unlike the long, relaxing baths you take for self-care purposes, cold plunges are quick, therapeutic dips in ice 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 water no colder than about 53 degrees Fahrenheit (11.6 degrees Celsius). 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!
Why Use a Cold Plunge? The Benefits of Cold Water Therapy
Cold water immersion may help reduce muscle soreness after exercise and speed up recovery. Cold plunges can also:
- Reduce inflammation
- Help with joint pain
- Improve mood
Some research even suggests that cold therapy may help boost your immune system. While the science is still emerging, the evidence thus far is promising.
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Top 8 Benefits of Cold Plunges
1. Reduced Inflammation
Cold plunges can help reduce inflammation and swelling, benefiting recovery after workouts and injury. After exercise, cold exposure may blunt the inflammatory response to improve recovery.
2. Improved Circulation
Cold plunges improve circulation by boosting blood flow. When you get out of the cold, your body warms back up, and blood flow increases, helping to:
- Clear out waste products
- Deliver essential nutrients to recovering tissues
3. Enhanced Recovery
Cold plunges can decrease muscle soreness and speed up recovery after workouts, especially if:
- You are exercising again soon
- You need to return to peak performance
4. Improved Insulin Sensitivity
Cold exposure improves insulin sensitivity and may reduce insulin resistance. This helps your body regulate blood sugar levels more effectively, which has various health benefits.
5. Boosted Immune Function
Some research suggests that cold exposure can improve immune function, potentially helping to ward off illness. Cold plunges may:
- Enhance the immune response to infections
- Improve defenses against sickness
6. Improved Mitochondrial Function
Getting cold may improve mitochondrial function and boost energy levels. This can:
- Improve overall health and physical performance
- Enhance recovery as well
7. Enhanced Mood
Cold exposure may help reduce symptoms of anxiety and depression and boost overall mood. The exact mechanisms aren’t fully understood, but some research suggests cold plunges may improve immune function and reduce inflammation, which could help alleviate mood disorders.
8. Improved Stress Resilience
Regular cold exposure may help the body adapt to and better manage stress. Cold plunges activate the sympathetic nervous system, which, over time, may help reduce the body’s response to everyday stressors.
GoPolar’s Tracking App
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 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, and 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.
How Long to Cold Plunge for Various Benefits
Cold plunging doesn’t necessarily get easier as you go because you want an uncomfortable but safe session every time. Still, you can train yourself to:
- Love the challenge
- Help with self-discipline
- Explore how it can be used for personal self-improvement
Cold Plunge Duration
An ideal time to stay in a cold plunge or ice bath is 2 to 5 minutes to start, but it can depend on the temperature of the water. The duration of the cold water exposure can be gradually increased over time to up to 11 minutes. Dr. Andrew Huberman suggests 11 minutes per week, broken into multiple sessions. The colder the water, the less time you should spend in it.
Beginners may benefit greatly from taking a cold shower a few times a week or two before getting in a cold plunge or ice bath. This can help them see what a few minutes of cold exposure does to their body and mind before moving to full cold immersion.
How Long to Cold Plunge for Specific Benefits
There is some good-quality research on the benefits of cold exposure, but much more still needs to be done. Most of the research on the many benefits of cold water therapy suggests 10 minutes for the most positive results. The water temperature often varies across the studies for different benefits.
Let’s examine the research on how long to cold plunge for specific benefits. Before practicing cold water immersion, please consult a doctor for personal advice on specific medical conditions or other concerns.
How Long to Cold Plunge for Inflammation
Whole-body immersion in cold water at 14°C (57°F) for 10 minutes was shown to release epinephrine, norepinephrine, and cortisol. The study focused on the immune-specific inflammation-modifying cytokines, supporting that the hormones released by cold exposure may contribute to slowing those inflammatory cytokines.
How Long to Cold Plunge for Muscle Recovery and Soreness
Research directly on the effectiveness of cold water immersion at varying times and temperatures found immersion times of around 11 to 15 minutes at 11 to 15 °C to be the best for reducing muscle soreness and boosting recovery.
The results indicated that cold water therapy is more effective at producing these benefits than passive recovery.
How Long to Cold Plunge for Metabolism & Fat Burning
One test where men were immersed up to their necks in cold water at 20°C (68°F) for one hour provided a 93% boost in metabolic rate compared to baseline. They also researched this with men immersed to the neck at 14°C (57°F) for an hour and saw a metabolic rate increase of 350%.
While that may not be a safe amount of cold exposure for everyone, a colder temperature for less time may still raise your metabolic rate. The most intriguing evidence for how long it takes a cold plunge to burn fat is how it improves insulin sensitivity.
Diabetic Study
One particular study with diabetics found that cold exposure for 10 days at 14 to 15 °C (57 to 59°F) (no daily length mentioned) boosted insulin sensitivity by 43%. Adiponectin seemed to be increased, which can help prevent insulin resistance.
How Long to Cold Plunge for Stress and Anxiety
A key study has shown that repeated short immersions in cold water, 5 minutes at 12°C (53.6°F), significantly reduce the adrenaline-driven sympathetic response to stress and increase parasympathetic activity, which calms the body.
This adaptation to cold water stress reduces the reaction to unrelated stresses and quick calming effects, known as cross-adaptation.
How Long to Cold Plunge for Mood and Depression
Some research hypothesized that adapted cold water therapy at just 20 °C (68°F) for 2 to 3 minutes after a 5-minute adaptation to reduce shock, once or twice daily for weeks or several months, could be a safe treatment for depression.
This is based on other proven benefits, like the analgesic or pain-relieving effects and endorphins released, especially after exercise. Another study that found that cold water immersion can increase dopamine levels may support this hypothesis.
How Long to Cold Plunge for Sleep
A study on sleep and recovery in athletes had 12 well-trained male endurance runners do cold water immersion at close to 13°C (55°F) for 10 minutes. The study found that whole-body immersion resulted in a lower nocturnal core body temperature, a higher proportion of slow-wave sleep during the first 180 minutes of the night, and decreased arousal and limb movements.
The findings suggest that whole-body cold water immersion can enhance the quality of early night sleep and reduce physical restlessness, aiding the recovery process after exercise.
How Long to Cold Plunge for Feet
If you are just using an ice bath for feet, the optimal duration typically ranges from 10 to 15 minutes and up to 20 in some cases. That will be enough to help with:
- Inflammation
- Swelling
- Pain
- Itchiness
In the case of helping with gout arthritis, participants soaked their feet at only 20°C (68°F) for 20 minutes a day for one month. The main result was pain alleviation and mobility, like reduced inflammation.
What Happens if You Cold Plunge Too Long?
Hypothermia: The Cold Truth
Hypothermia occurs when the body temperature drops below 35 ℃ (95 ℉). It can happen when you hang out in cold water for too long and lose heat faster than your body can produce. Staying in 0 ℃ (32 ℉) water for around 30 minutes can cause symptoms. Symptoms include:
- Shivering
- Confusion
- Slowed breathing
- Fatigue
Cold Exposure Can Be Dangerous for Those with Heart Conditions
The shock of sudden cold exposure can cause heart arrhythmias and other cardiac abnormalities. For this reason, people with heart conditions should consult their doctor before trying cold plunges. Even a brief dip in the cold can be risky for these individuals.
Dizziness and Muscle Cramps Can Happen After an Ice Bath
Staying in ice-cold water for too long can cause dizziness or muscle cramps. Dizziness occurs when blood vessels constrict, reducing blood flow to the brain. A sudden temperature change often causes muscle cramps.
Though they aren’t dangerous, both symptoms can be alarming and may increase your risk of injury when exiting a cold plunge.
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How To Cold Plunge Longer
Stay Still to Stay Warm
When you first enter a cold plunge, you instinctively move around. Stop that. According to Dr. Craig Heller, if you get into the cold plunge, stay still and ensure the water remains; you’ll feel warmer and not lose as much heat as moving around. If your goal is to try and stay in the cold plunge as long as possible, try this out and let us know how it worked for you.
If you’re trying to gain cold water benefits or challenge yourself more, moving your hands and feet is good, even though it'll make the experience more uncomfortable.
Regulated Breathing Can Help You Relax
Breathing techniques help you relax in the cold. We encourage readers to review this 2022 study entitled The Positive Effects of Combined Breathing Techniques and Cold Exposure on Perceived Stress: A Randomized Trial. The study evaluates breathing techniques that have recently become popular.
Once you get in the water, you can regulate your breathing by slowing down and deepening your breaths. We naturally hyperventilate when we hit cold water, with short, shallow breaths and an increased breathing rate. [12]. Focusing on breathing can help the body and mind remain calm in an uncomfortable physical state.
Mind Over Matter: Cold Exposure Can Be a Mental Game
Like other mind-body disciplines like martial arts, cold exposure can be a practice in mindfulness. Dr. Soberg says on her Instagram channel, “I never liked the cold. However, during my scientific journey, I learned that cold water is a source of healthy stress. I still don’t love the cold. But then… that’s precisely how it should work.
- Accepting the uncomfortable
- Coping with the cold
- Getting more resilient to stress.”
With practice, your thoughts can help you overcome the discomfort. As you enter the cold water, it may be as simple as having a mantra you repeat, saying, “I’m okay.”
Start Slow: Gradual Exposure Over Time Helps You Adapt to the Cold
You should gradually build up your time in the cold plunge. To begin with, you could only get in halfway up to my waist, but eventually, you could work up to your shoulders. Gradual cold exposures over time help your body become cold-adapted. As your body adapts, you can beat your records. It does get easier.
Benefits from GoPolar’s Tracking App
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 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, and 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.
10 Useful Cold Plunge Duration Tips For Beginners
1. Listen to Your Body
Your body knows best. The number one goal of cold therapy should be doing it regularly and then moving to push yourself to longer sessions. If it is making you miserable or giving you anxiety, try taking a break from it or just quick dips. The best thing is to start with a short time, like 15-30 seconds, and work your way up.
Start by adding a bit to your time each session until you reach your desired goals. There is no reason to push yourself too hard or too long. One signal that you have been in long enough is when you shiver. That said, some people like to wait just a bit longer after they start shivering to get out.
2. Get The Right Equipment
Part of the magic of cold immersion therapy is that it can be enjoyed in various ways and places. Having the right equipment for a cold plunge or an ice bath session at home is ideal for consistency, safety, and maximizing the benefits of the experience. Here’s a breakdown of essential equipment and considerations:
- Ice Bath
- Cold Plunge
Ice Bath vs. Cold Plunge
An ice bath works great but will require more ice than you may think to reach your desired temperature. You can use our Ice For Your Ice Bath Calculator to see how much it will take for each bath. It also usually requires more maintenance as it has no filtration system, and will lead to more water usage.
A cold plunge is a more thorough tub combined with a water chiller that heats the water to your chosen temperature and filters it. This will reduce water usage but requires occasional cleaning and a replacement of water filters.
Thermometer
While you don’t need to obsess over the exact degree, gauging the temperature of your water with an ice thermometer will keep you safer and help you figure out the right duration of your plunges.
Don’t forget your towel, either, so you can dry off quickly if necessary. Need a thermometer? Our article on the best ice bath thermometers offers some cool options.
Cleaning Supplies
Few cleaning supplies can help maintain the water in your tub, which makes it safer to keep the water longer and stay in longer:
- A mild soap for scrubbing the tub
- Hydrogen Peroxide for helping minimize bacteria
- Skimming net for any debris that gets in when the tub is not covered
See our detailed guide on how to keep your ice bath water clean for the best maintenance tips.
3. Know the Risks
While it is popular, there are risks of cold water therapy that are important to know, especially when staying in a cold plunge for longer. Some of these include:
Hypothermia
A severe medical risk where the core body temperature drops below 95°F (35°C):
- Impairing brain function
- Potentially fatal if untreated
Heart Issues
Including arrhythmias (disrupted heart rhythm), heart attack (especially in those with coronary artery disease), stroke (due to elevated blood pressure), sudden cardiac death, and after-drop phenomenon (further lowering of core temperature upon exiting the bath).
Sickness
People with respiratory conditions, excessive mucus production, fever, or active infections should avoid cold exposure, as it can:
- Worsen symptoms
- Hinder the immune response
Shock
It is characterized by inadequate blood flow to the body’s tissues, leading to symptoms like:
- A rapid but weak pulse
- Shallow breathing
- Dizziness
- Fainting
- Confusion
It is caused by the body’s natural reaction to sudden and extreme cold.
Frostbite
Although the risk is generally low in controlled ice bath environments, factors such as water temperature, duration of exposure, wind and wetness, and certain health conditions can elevate the risk.
To minimize the dangers of cold exposure, it’s advised to consult a doctor first, especially if you have health conditions.
4. Start with Short Dips
Begin with short dips and exposure to give your body time to acclimatize to the cold water, then gradually increase immersion time.
5. Alternate Between Warm and Cold Water
You can also alternate between warm and cold water by taking a warm shower and a quick dip in the cold plunge.
6. Opt for Controlled Environments
Choose a plunge in a controlled environment like a cold plunge tub or a body of water with clear, clean water.
7. Distract Yourself While Immersed
To take your mind off the cold water, listen to your favorite music or focus on visualizing yourself in a different place.
8. Stay Hydrated
Hydrate before and after cold water immersion to replace lost fluids due to an increased metabolic rate. Avoid alcohol or caffeine as these can lead to more dehydration.
9. Focus on Breathing
Practice and focus on breathing during a cold plunge to reduce anxiety and the initial shock of your body’s nervous system getting into contact with cold water.
10. Warm Up Gradually After Immersion
Once you're done with the plunge, warm up by wearing warm clothes or wrapping yourself in a blanket to help your body's temperature readjust.
GoPolar for Cold Plunge and Sauna
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 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, and 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.
Top 7 Cold-Plunging Mistakes to Avoid
1. Not Preparing
One of people's biggest mistakes when cold-plunging is not preparing their bodies beforehand. Cold plunging can stress your body significantly, especially if you are not used to it. Before jumping into the cold water, it is essential to warm up your body by doing light exercises or stretching. This will help increase blood flow to your muscles, making them more flexible and less injury-prone.
Another important aspect of preparation is hydration. Cold water can cause dehydration, so drinking plenty before and after your cold plunge is crucial. Dehydration can lead to dizziness, fatigue, and fainting, so ensure you are well-hydrated before starting.
2. Skipping Safety
Cold plunging can be dangerous if not done safely. It is important to have someone with you when you are cold plunging, especially if you are new to it. This person should be able to help you if you experience any problems, such as:
- Hypothermia
- Fainting
Another safety measure is to check the water temperature before you get in. For a safe cold plunge, the water should be between 50°F and 60°F (10°C to 15.5°C). Anything colder than that can be dangerous and cause hypothermia. If you are unsure about the water temperature, use a thermometer to check it before getting in.
3. Being Too Impatient
Cold plunging is not a competition; you should only try to stay in the water briefly. It is essential to start with short sessions and gradually increase the time as your body gets used to the cold water. The ideal time for a cold plunge is between 30 seconds to 5 minutes, depending on your experience level.
Hypothermia Risk
If you stay in the water for too long, you risk hypothermia, which can be life-threatening. Hypothermia occurs when your body loses heat faster than it can produce it, causing your body temperature to drop below normal levels. Symptoms of hypothermia include:
- Shivering
- Confusion
- Drowsiness
- Loss of consciousness
If you experience these symptoms, get out of the water immediately and seek medical attention.
4. Skipping Recovery
Recovery is an essential part of cold plunging. After you get out of the water, it is important to warm up your body as quickly as possible. This can be done by taking a warm shower or wrapping yourself in a warm blanket. Drinking warm fluids, such as tea or soup, is also important to help raise your body temperature.
Skipping recovery can lead to muscle soreness, fatigue, and even injury. Your body needs time to adjust to the cold water; recovery is crucial to prevent any adverse effects.
5. Ignoring Health Issues
Cold plunging is not recommended for everyone. If you have any underlying health conditions, such as heart disease or diabetes, you should consult with your doctor before trying cold plunging. Cold water can put a lot of stress on your body, and knowing if you are at risk for complications is essential.
Stop immediately and seek medical attention if you experience any pain or discomfort during your cold plunge. Ignoring health issues can lead to severe consequences and should not be taken lightly.
6. Excessive Exposure
Excessive exposure to cold water can be harmful to your body. Limiting your cold plunging sessions to no more than once daily is essential, especially if you are new to it. Overexposure to cold water can cause your body to go into shock, leading to hypothermia and other complications.
It is also essential to avoid cold plunging if you have any open wounds or cuts. Cold water can:
- Slow the healing process
- Increase the risk of infection
7. Neglecting Acclimatization
Acclimatization is the process of gradually exposing one's body to cold water. It is important to start with short sessions and gradually increase the time and frequency as one gets used to the cold water. Neglecting acclimatization can lead to shock and hypothermia, which can be life-threatening.
It is also essential to acclimatize your body to cold water. Start with slightly more relaxed water than your body temperature and gradually decrease the temperature over time. This will help your body adjust to the cold water and reduce the risk of shock.
What Not to Do After a Cold Plunge?
Avoid jumping into a hot shower immediately after your ice bath, as the sudden change in temperature can stress your body. Contrast therapy has advantages, but it is preferable to let your body increase its temperature gradually and naturally rather than using contrast therapy. There is also the possibility of a shock to the body if you move from cold to hot and vice versa instantly. You want to get back to your core body temperature through active recovery.
Post-Ice Bath
You are better off drinking a warm beverage after taking ice baths than trying to get warm quickly with warm water. Ice baths can be enhanced by mixing them with other techniques, and they can be a beautiful supplement to your workout and recovery sessions. Mixing cold baths, massage, and other sore muscle therapies is recommended to speed up the healing process.
Recovery, health, and treatment are all important considerations when getting sore muscles, joints, and systems back to their former strength.
Skip the Booze and Caffeine
Also, refrain from consuming alcohol or caffeine right after the plunge, as they may interfere with your body's natural recovery process.
Slow Your Roll: Avoid Intense Exercise After Cold Plunges
Take your time with strenuous physical activities that could strain your muscles and cause injury. Pushing your body to greater extremes than it is physiologically capable of can result in more harm than benefit for your health. Low temperatures during recuperation are intended to increase overall well-being.
When done correctly, cold water therapy can constrict blood vessels, reducing inflammation-induced discomfort and swelling, among other benefits. On the other hand, taking a cold swim may benefit the psyche and stimulate the production of chemicals such as endorphins, which have antidepressant properties.
Don’t Go It Alone
When you’re just starting, make sure you have the assistance of an experienced cold therapist if you are new to the cold therapy scene. Even the most experienced persons always have a second person with them as a safety precaution.
Is It Bad to Cold Plunge Every Day?
So far, there’s no evidence that cold plunging daily is harmful unless it’s already not advised. It may even provide benefits if you find it a quick and caffeine-free way to wake up.
Researchers are still determining the optimum process and timing for cold-water immersion sessions. You can do cold plunging every day. If you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.
Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App
The GoPolar app is the go-to resource for cold plunge enthusiasts. This app helps you track your cold plunge sessions, review your heart rate during a session, and see trends over time. You can also find cold plunge locations and connect with the GoPolar community to level up your cold exposure practice.
