September 7, 2024

How Often Should I Cold Plunge & 11 Best Post-plunge Practices

Explore the ideal cold plunge frequency and 11 key post-plunge practices that can enhance your recovery and overall wellness.

A DIY cold plunge can be a real game changer for recovery and wellness. But even though they can be a breeze to start, figuring out the specifics of your routine can be confusing. How often should I cold plunge? How long should each session last? Am I doing it right? In this blog, we’ll answer how often should you cold plunge to help you optimize your cold plunge routine for maximum recovery and wellness benefits while ensuring safe and effective practices that enhance both physical and mental well-being.

One of the best ways to track your cold plunge routine is with GoPolar’s cold plunge app. This user-friendly tool helps you monitor your recovery progress, customize your cold plunge sessions for optimal results, and stay consistent over time so you can achieve your goals.

What is a Cold Plunge?

A Cold Plunge In Forest - How Often Should I Cold Plunge

Cold plunging, a type of cryotherapy, involves immersing your body in cold water. Once your body is in the chilled water or even in an ice bath, your internal temperature drops, your body heat dissipates, and your blood flow changes. Cold plunges have recently gained popularity as a recovery and wellness practice, often used by athletes and fitness enthusiasts.

The Basics of Cold Plunging

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. 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.

Guidelines for Cold-Water Plunging: Temperature, Duration, and Frequency

The water should be 50 F or colder. Remember that the water in a frozen lake will be much colder, so it's a good idea to measure the temperature before jumping in. The plunge can be done in one continuous or multiple sessions with breaks between the sessions. Typically, cold-water plungers start with 30 seconds to a minute and work up to five to ten minutes at a time.
Researchers are still determining the optimum process and timing for cold-water immersion sessions. Although cold plunging can be done every day, if it is done after training, daily plunges could compromise the potential for long-term performance improvements.

What Happens to the Body When You Cold Plunge?

Person Swimming - How Often Should I Cold Plunge

Cold exposure triggers a series of immediate responses in your body, starting with the cold shock response. When you first enter the cold water, your skin's temperature receptors detect the sudden temperature change and send signals to your brain.

This causes an immediate constriction of blood vessels in your extremities to preserve heat in your body's core, which leads to a sudden increase in heart rate and blood pressure.

What Happens When I Stay in Cold Water?

After a few moments in the cold water, your body adapts to the temperature change. Breathing slows down, and blood pressure decreases, returning to normal levels. This response, known as the mammalian diving response, helps conserve oxygen and heat by pushing blood to the vital organs and away from the extremities.

Vasoconstriction

When immersed in cold water, the body immediately responds by constricting blood vessels in the skin and extremities. This constriction serves two primary purposes. It conserves heat by reducing blood flow to areas where heat loss is most significant, such as the skin's surface. It also shunts blood away from peripheral tissues, minimizing potential damage from extreme cold.

Reduction in metabolic rate

Exposure to cold water can decrease metabolic rate, primarily by slowing down enzymatic reactions. This reduction may reduce the effects of inflammation and oxidative stress, making it particularly relevant for athletes seeking to recover from strenuous exercise, muscle fatigue, and soreness.

Analgesic effect

Cold exposure triggers the release of endorphins, the body’s natural painkillers. This analgesic effect can relieve muscle soreness and discomfort and contribute to pain management.

Rewarming effects

After you exit your ice bath, your body will warm up again. This involves vasodilation, the opposite of vasoconstriction, in which blood vessels in the skin and extremities expand to allow increased blood flow. This phase is vital for restoring average circulation and facilitating the delivery of oxygen and nutrients to tissues, aiding recovery.
These effects and others lead to the benefits of cold therapy and ice baths.

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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
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.

12 Pros & Cons of Taking a Cold Plunge

The Pros of Cold Plunges

1. Improved heart health

A 2016 review noted several studies suggesting cold plunging can boost blood flow, reduce heart rate, and improve cardiovascular health.

2. Improved metabolism

The same 2016 review suggests that cold plunges may benefit metabolism and body fat, including a reduced risk of metabolic diseases and reduced body fat.

3. Reduced pain

There's a reason ice baths have been recommended for sore muscles for generations. According to a 2022 review, numerous studies have shown that cold water therapy can reduce swelling, lessen the perception of pain in the body, and speed muscle recovery.

4. Boosted mood

There's a wealth of research to suggest that a cold plunge results in a temporary mood boost that may extend to long-term mental health benefits, including reduced anxiety and depression.

5. Improved insulin sensitivity

According to a 2022 review, numerous studies have shown that voluntary cold water exposure can improve insulin sensitivity and reduce insulin resistance.

6. Stronger immune system

In a 2016 study on cold showering, researchers found the practice may improve the immune system of otherwise healthy adults. Showering in cold water resulted in a 29% reduction in sick days in participants. By comparison, regular physical activity resulted in a 35% reduction in sick leave.

The Cons of Cold Plunges

7. Cardiovascular stress

Sudden cold-water exposure can spike blood pressure and heart rate, which is particularly problematic for those with heart conditions.

8. Hypothermia

Extended cold-water exposure can cause hypothermia, which can be life-threatening in severe cases.

9. Hyperventilation

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.

10. Muscle cramps or shock

The shock of the cold water may cause disorientation, muscle cramps, or issues controlling movement. It's best to start with warmer temperatures before moving to very cold ones.

11. Drowning

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

12. Risk of bias

Even though cold plunges are strongly associated with numerous health benefits, researchers point out that most research has a high risk of bias.

How to Do a Cold Plunge Properly?

Girl Swimming - How Often Should I Cold Plunge

You're ready to take the next step in your ice bath journey. You might wonder, How long should you stay in an ice bath? Or How cold is an ice bath? There’s more to ice baths than just filling your tub with ice and water.

For those using an at-home ice bath, set yourself up for an enjoyable and successful experience with these preparations:

Taking Your First Ice Bath at Home

Prepare mentally and physically with a freezing shower.
Pay attention to how your body responds, practice breathing, and notice what happens in your mind.
Decide what temperature you want to start with.
Consider your current cold tolerance, your cold shower can help gauge this.

It’s okay to start around 60°F and work my way down later. Decide how long you want to stay in. Your cold shower will help you understand how long you might want to stay in. It’s also okay to start at 30 seconds to 1 minute and work up to 2 to 10 minutes. Learn a few breathing techniques. Breathing techniques are generally beneficial in multiple areas of life but can be very useful when your body is getting used to the sensation of cold plunging.

What Supplies Do You Need for an Ice Bath?

The Tub

For a DIY ice bath in your bathtub, you’ll need:

A tub or container
A thermometer
1-3 bags of ice

You'll also need a hose using a stand-alone tub without a faucet. If you’re using a Plunge tub, you’ll need your tub and a hose. Our tubs quickly adjust the water temperature for you, so you don’t need to buy and haul around bags of ice daily.

Other Supplies

What you wear into your ice bath is up to you. We recommend that people new to ice baths wear a T-shirt and shorts, but some wear a sweatshirt, booties, and gloves. Most experienced ice bathers wear at least a bathing suit.

A timer: Keep this within reach.
A towel: Having a towel immediately at hand makes your post-plunge experience much more enjoyable.
Post-plunge clothing: Like the towel, having a long-sleeve shirt, pants, and socks nearby will smooth your transition out of your ice bath.
A chair, step stool, and non-slip mat: Having these items near your tub may be helpful, depending on your setup. The chair and step stool can help you get in and out of your tub (and serve as a nice place to put your timer), and the non-slip mat can help you feel more secure as you get out of the cold water.

How to Take an Ice Bath at Home

After you take the steps above to prepare, it's time to set up and take your ice bath. You might wonder if you can cold plunge twice a day.

1. Fill Your Tub with Cold Water

Add ice until the bath reaches your desired temperature. If you make your ice bath at home, add ice slowly and monitor the temperature as you go. If you’re using a plunge tub, simply fill it with water to your desired level and set the temperature, and it will automatically adjust. Most beginners start at 55-60°F and move down later.

2. Set Your Timer (and keep it in reach)

At Plunge, we recommend an ice bath lasting 2-10 minutes (others recommend 10-15). You can benefit from your ice bath in only 2-3 minutes. If you’re new to the process, staying in for even 30 seconds is fine. You’ll build up to longer durations later.

3. Take a Few Minutes for Pre-cold Plunge Breathwork

Taking just a little time to practice some breathwork before you get into your ice bath can help mentally prepare you for your cold plunge. Before you get into your ice bath, take a deep breath, then exhale completely.

4. Enter Your Ice Bath Slowly

Getting into your ice bath too quickly can shock your system and make for a more unpleasant cold plunge experience. Enter your ice bath slowly. Don’t forget to start your timer after entering your ice bath! When your body enters with water, you will likely experience an involuntary gasp.

This gasp reflex is a natural response to the cold, which is why breathwork during ice baths is essential. The ultimate goal is to have your body submerged up to your neck, but if you can only partially submerge at first, that’s OK. If you have submerged your body but feel too overwhelmed by the cold, slowly lifting your chest out of the water can help.

5. Soak and Focus on Breathing

Instead of letting your mind rest on how cold the water is, focus on something you can control — your breath. Slow exhalations can help steady your heart rate, and deep, regular breaths can help improve your circulation.

Who Should Not Take Cold Plunges?

Person Sitting on Ice - How Often Should I Cold Plunge

The cold water of ice baths causes your blood vessels to constrict, which sends more blood to your organs. This process may put you at risk if you have certain medical conditions.

Jumping into icy cold water in winter might seem like a crazy idea, but the polar bear plunge has become popular, often paired with raising money for charity. Boosting its allure is another anything-but-hot trend, the practice of cold therapy, based on the belief that exposing the body to cold water and air may strengthen the immune system and improve cardiovascular health. Actor Chris Hemsworth of Thor fame helped promote the idea when he took an Arctic swim without a wetsuit as part of National Geographic's Limitless television series.

The Risks of Cold Water Immersion: Safety Concerns and Health Implications

Evidence supporting the health benefits of cold therapy remains to be seen. Experts caution that shocking the body with cold water could do more harm than good for some people, even at less-than-frigid temperatures.

The National Center for Cold Water Safety warns that sudden immersion in water under 60 degrees Fahrenheit can kill a person in less than a minute. That cold shock can be dangerous, said Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Women's Hospital in Boston. Whether there are health benefits or not is unclear and has not been established.

Understanding Cold Shock Response: Risks of Sudden Immersion and Its Effects on the Body

Plunging the body into cold water triggers a sudden, rapid increase in breathing, heart rate, and blood pressure, known as the cold shock response. If a person involuntarily gasps while their head is submerged, they can drown within seconds. The shock also places stress on the heart and makes it work harder. Within minutes, the loss of heat begins, causing other problems.

Plutzky said blood rushes away from the extremities to the body's core to protect vital organs. This leaves the arms and legs without good circulation, causing strength and coordination loss. The rapid loss of heat can also lead to hypothermia, making it harder to think clearly or move well.

Cold Water Immersion: Risks of Hypothermia and Potential Cardiac Effects

Being immersed in cold water triggers hypothermia faster than just being out in the cold because water takes heat away from the body 25 times faster than air. Some studies suggest that people who adapt to cold water immersion through routine ice bathing or winter swimming may reduce inflammation and other cardiovascular risks.

Others have found evidence of higher troponin levels in people who compete in winter swims, suggesting that prolonged cold water immersion could lead to heart muscle damage. I would caution against it for anyone with a cardiac history, said Plutzky, who noted that little research on the health effects of cold water immersion included people with heart conditions.

Safe Practices for Cold Water Immersion: Acclimation and Precautions

People with heart conditions also may take medications, such as beta-blockers, that lower blood pressure and reduce the heart rate, which could make it harder for the body to adapt to the shock of a sudden temperature drop, Plutzky said. The shock response can be lessened by acclimating the body to increasingly colder water over time, said Lee Hill, an exercise scientist and a postdoctoral fellow at the McGill University Health Centre Research Institute in Quebec, Canada.

Hill was a cold-water swim coach in South Africa before moving to Canada, where he continues to practice winter swimming. He said people who routinely swim in cold water follow a series of safety measures to prepare their bodies. For those not habituated, I would suggest starting slowly, he said.

Precautions for Cold Water Immersion: Expert Advice

Hill recommends spending time in lakes or other outdoor water sources before temperatures drop and continuing to do so as the weather gets colder. If there's no place to swim outdoors, he suggests taking increasingly cooler showers or baths at home and exercising outside. Get your lungs exposed to the cold air, he said. Put cold water on the back of your neck. Prime your neurological system so that a cold shock is coming.

Immediate Dangers of Cold Water Immersion

Hill said that the most dangerous time is the first 10 seconds to a minute when people try to get their breath under control. You can survive for up to an hour moving around, but for those who are not accustomed to that cold water shock, it can be incredibly risky. He said the risk for hypothermia continues when you get out of the water.

Safety Precautions for Cold Water Therapy

You should immediately get out of cold, wet clothes and into warm ones. Get near a space heater and drink a warm beverage. Hill cautioned against doing a cold water swim without medical personnel and access to supplies that allow immediate rewarming. Never, ever do a cold water swim alone, he said. That is a recipe for disaster. Always speak with your doctor before trying ice baths, particularly if you have any of the following conditions:

Heart disease
High blood pressure
Poor circulation
Diabetes
Peripheral neuropathy
Poor circulation
Venous stasis

It’s also best to avoid ice baths if you have:

Hypertension
Heart arrhythmia
Raynaud's syndrome
Anorexia
Cold urticaria
Cold agglutinin disease

No matter your health, never enter the water if you’re feeling faint or you’re under the influence of alcohol or drugs. Below, we’ll cover more of the best practices for ice bathing.

Enhance Your Cold Plunge and Sauna Experience with GoPolar’s Tracking App

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

How Often Should I Cold Plunge?

With the promise of certain health-boosting benefits, people are submerging in an ice bath, plunging a cold plunge, or even dipping in icy lakes. These forms of cold water therapy are becoming a trendy addition to many peoples’ regular health routine. But how often should you take an ice bath, and how does frequency affect the benefits? You can ice bath daily or multiple times weekly to experience the potential benefits.

How many ice baths a person should take a week depends on the individual. A common goal is working your way up to 3-4 a week at 5 minutes max per session. Remember that it can be a slow process for some, and you can start with 30-60-second dips here and there. It is safer to begin to let the body get used to it slowly. The temperature and length of each ice bath are also critical to consider. To help you find a clear answer for how often you should practice cold water therapy, we will examine the benefits and research on the best frequency.

How Cold Water Therapy Works

Cold Water Therapy Frequency and the Benefits There is not much research on how often a person should ice bath. Doing good research on the benefits of cold water therapy can help you understand how it works, motivate you, and help you decide how often to take an ice bath for your health goals.

Speeding Up Recovery Post-exercise

Muscles often suffer micro-tears and inflammation. An ice bath, typically around 10-15°C (50-59°F), can constrict blood vessels, which reduces swelling and tissue breakdown. Once you get out of the cold water, the underlying tissues warm up, causing faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. Delayed Onset Muscle Soreness (DOMS) is a common affliction for athletes or those who regularly work out. Studies have shown:

Ice baths can significantly reduce muscle soreness after a high-intensity workout.
The cold exposure helps numb the nerve endings, offering immediate pain relief and reducing the perception of soreness.
A Boost the Immune System Regular exposure to cold water can boost the white blood cell count because the body is forced to react to changing conditions. The body becomes better at mobilizing its defenses.
That had participants do cold water immersion three times a week for six weeks demonstrated that this therapy does activate the immune system.

Enhancing Mental

Toughness The challenge of immersing oneself in cold water can also build mental fortitude. Regular ice baths can help develop a stronger mind, improving an individual’s ability to cope with uncomfortable situations and stress.

Improves Circulation

Cold water immersion stimulates blood flow. When you immerse yourself in cold water, blood rushes around your vital organs. The heart is forced to pump more efficiently, pushing blood through all my vessels, flushing out impurities, and supplying muscles with nutrients.

Weight Loss Aid

Some research suggests that cold temperatures can activate brown fat in the body, which plays a role in burning calories. Activating brown fat stimulates thermogenesis, which means the body burns calories to generate heat.

What to Consider Individual

Lady Sitting on Surf Board - How Often Should I Cold Plunge

Ice Bath Frequency

Goals The frequency of ice baths is greatly influenced by personal goals, ranging from recovery after intense physical activities to enhancing overall well-being. Athletes or individuals in rigorous physical training often incorporate ice baths into their recovery routines.

The primary goal is to mitigate muscle soreness and accelerate recovery, enabling more efficient training sessions. Those seeking general wellness might use ice baths to boost mental clarity or improve circulation. For these individuals, the frequency of ice baths is less about physical recovery and more about maintaining a consistent state of well-being.

Lifestyle and Daily

Routines Lifestyle and daily routines also play a pivotal role in deciding the frequency of ice baths. Individuals with a hectic schedule might find incorporating regular ice bath sessions into their routine challenging. In contrast, those with more flexible schedules or who prioritize wellness practices daily may find it easier to maintain a consistent ice bath routine.

The time of day and the activities preceding or following the ice bath can influence its effectiveness and the individual’s ability to integrate it into their lifestyle. Someone who practices morning workouts may prefer an ice bath post-exercise to maximize recovery. At the same time, another individual might find an evening ice bath more relaxing and conducive to better sleep.

Health Conditions and Cold Tolerance

A critical factor in determining the ideal frequency of ice baths is an individual’s health condition and tolerance to cold. Some people may have medical conditions that require a more cautious approach to cold therapy, and personal tolerance to cold varies significantly among individuals.

This tolerance is not just a matter of preference but can be influenced by factors like body composition, age, and previous exposure to cold therapies. Those with a higher tolerance may opt for more frequent ice baths, while others may find shorter, less frequent sessions more beneficial.

Do you Want to Start Cold Plunging?

Girl Laying in Water - How Often Should I Cold Plunge

How Often Do Ice Bath for Beginners?

Embarking on the journey of ice bath therapy requires a thoughtful and measured approach, especially for beginners. Before starting, it’s essential to understand what ice baths entail. This knowledge will help set realistic expectations and make informed decisions about incorporating ice baths into your routine.

Start With Short Initial

Sessions Begin with short immersions, lasting no more than a few minutes. As your body gets accustomed to the cold, you can slowly increase the duration of each session. It’s crucial not to rush this process.

Monitor Body’s Response

After each session, observe how your body reacts. Look for signs of positive adaptation like feeling invigorated or having improved recovery after physical activity. Be aware of any negative responses, such as:

Excessive shivering
Discomfort
Skin irritation

Gradual Frequency

Increase Start with one session per week. Once comfortable, consider adding another session, but only if your body’s response is consistently positive. Remember, the goal is to enhance wellness, not unnecessarily push your limits.

Focus on Breathing

Breathing plays a crucial role in managing the body’s response to cold. Practice deep, controlled breathing to help calm the mind and regulate body temperature. This technique will be invaluable during and after the ice bath.

Stay Hydrated

Ensure you are well-hydrated before taking an ice bath. Proper hydration aids in circulation and helps the body regulate temperature more effectively.

Use a Timer

Use a timer to avoid overstaying in the cold water, especially as a beginner. This will help you track time and ensure you don’t exceed the recommended initial duration.

Have a Plan for After

Plan how you will warm up after the ice bath. Gentle activities like stretching, wearing warm clothing, or drinking a warm beverage can aid in the recovery process.

Should You Cold Plunge Before or After a Workout?

Girl Standing in Water - How Often Should I Cold Plunge

Jumping into cold water before exercise might sound counterintuitive. Who wants to shiver before they start sweating? But taking a cold plunge before a workout can help lower your core body temperature. This can be a game changer if you exercise in a hot and humid environment, like a hot yoga studio or outdoors on a sweltering summer day.

By cooling down your internal temperature beforehand, you can reduce the risk of overheating and the performance decrements that come with it. Your muscles may feel stiff and slow to respond, but they should warm up quickly once you start exercising.

Cold Plunge After a Workout: The Recovery Benefits

Cold plunges are best known for their recovery benefits. If you want to reduce muscle soreness after a workout, taking a dip in icy water can help. Research shows that cold water immersion may help decrease perceived muscle soreness and speed recovery.

It’s thought that the cold temperature reduces inflammation and helps return your muscles to their baseline strength more quickly. If you’re into strength training and looking to build muscle, you may want to limit how often you cold plunge after workouts. Some research suggests that regularly using cold water immersion after strength training could limit your gains over time.

What to Keep in Mind About Cold Plunging Before and After Workouts

Many variables need to be managed and monitored when it comes to cold plunging, both before and after workouts. For example, he points out that research on cold plunging focuses on water between 50 and 60 degrees Fahrenheit, which may be a lot warmer than a tub at home you’ve dumped loads of ice into.

Colder temperatures could hurt more than help. The duration of your plunge matters, too: If there is a benefit, it probably comes from the first minute of immersion (also the most dangerous period), Tipton says, especially for people with underlying health conditions. From the point of view of cold, I see little reason for staying in any longer than this.

He adds that more is not better with cold water. Hypothermia usually doesn’t occur until people have spent at least 30 minutes submerged in cold water. Once again, it’s crucial to speak with your doctor to get the green light before cold plunging at any time, especially if you have a nervous system issue or heart condition.

11 Best Things to Do After a Cold Plunge

Girl Swimming in Pool - How Often Should I Cold Plunge

1. Take it Slow

Getting out of an ice bath can shock you as you escape the extreme cold. The

cardiac strain from the body’s reaction to the temperature change is the biggest of cold water immersion. While the cold is an inevitable part of the process, it’s crucial not to panic and take it slow as you warm up.

Rushing to get warm again can put unnecessary strain on your body, and you risk slipping or falling. Getting out of the cold water is abrupt, and your body needs time to acclimate after the extreme cold. Move steadily and calmly after climbing out of the icy water. If you took your ice bath outside in a cold environment, head inside to a warmer area as soon as possible.

2. Dry Off Thoroughly

As soon as you get out of the water, move somewhere without wind to towel down. One older study showed that the body can lose heat 22 – 49% faster in wet clothing, depending on the outside temperature. If it is cold out, consider removing wet clothing and having a large towel or blanket to cover yourself with to protect you from additional chill.

Use dry towels to pat yourself all over and soak up the dripping water. Throw on comfy, loose layers like:

Sweats
Hoodies
Socks

To trap heat after drying, tight clothes won’t let your blood flow easily. If it is hot out, you can warm up naturally in the sun. Following smart drying and dressing habits keeps your core temperature stable so you can recover smoothly.

3. Slow Exercises

After an ice bath, light bodyweight exercises can help get your blood flowing and raise your core temperature back to normal. But take it slow, listen to your body, and don’t jump into anything too intense until you’re warmed up. Some dynamic movements should be done to warm up before stretching.

Do arm swings across your chest and some torso twists to get the upper body moving? March in place or do bodyweight squats for the lower body. Shoulder rolls open up the shoulders and chest. Light cardio like:

Walking
Marching
Jogging

Ramps up circulation. Simply go at a leisurely pace, but stop if you feel dizzy or nauseous.

4. Stretch After You Are Warmed Up

Integrate some dynamic stretches once you’ve moved around some. Dynamic stretches involve controlled, flowing movements like leg swings, walking lunges, and arm circles. They prep muscles for deeper stretching without overexerting cold muscles. Work your way up to more challenging bodyweight moves like:

Pushups
Planks
Air squats

Suppose you’re feeling up to it. But start with easier modifications like wall pushups and short planks. The key is to reintroduce movement and get muscles to generate warmth slowly. Don’t force anything too hardcore until your body acclimates.

5. Drink Water

Your body works while in the cold water; after you get out, your circulatory system works hard to rewarm your body. Drinking something hot like coffee or tea can help raise your core temperature and make you feel warm again. While a hot drink may provide some initial rewarming, it’s critical to drink water, especially if you follow the bath with exercise.

These beverages contain caffeine, a diuretic causing fluid loss. Coconut water, a lightly salted snack, or an electrolyte sports drink can replenish lost minerals. Proper water intake supports circulation and speeds recovery after an ice bath.

6. Take Notes

Taking notes after an ice bath session can help you optimize and track your progress over time and help you be more fully in tune with what your body is telling you. Here are some things you can keep track of via notes when you are warmed up: Water temperature will likely vary each session. Note the exact degrees if possible.

Duration: Record how many minutes you could stay in the cold water.
Perceived intensity: How challenging did the ice bath feel on a scale of 1-10? This may help you track progress or make decisions on frequency or temperature.
Physical sensations: Document any numbness, pain, or other overall feelings during and after.
Warm-up activities: Note any light exercise, stretching, or movement you did post-bath.
Subjective experience: Record your mental state, energy levels, mood, etc., before and after the ice bath.
Recovery: Did you notice reduced muscle soreness or other benefits in the hours/days after?
Goals: Do you want to increase the duration or decrease the temperature?

7. Maintain Your Ice Bath or Cold Plunge

Properly cleaning and covering your ice bath or cold plunge setup after use is key to maintaining its safety and effectiveness over time. While a cold plunge with temperature control can help reduce bacteria growth to a degree, it still requires regular cleaning.

If your tub has a filtration system, it is best to drain and thoroughly clean it every few months, and remember to replace the filter according to the manufacturer’s time recommendation. An ice bathtub is more prone to bacteria growth as the water temperature will get warmer between uses.

Maintaining and Cleaning Your Cold Plunge Tub for Safe Reuse

If you do not desire to drain the water after each use, you should maintain the water with safe chemicals such as hydrogen peroxide, Epsom salt, or a water stabilizer. When it is time to clean the tub, drain out any remaining water and use a mild, non-toxic cleaner to scrub it inside and out to help prevent the buildup of:

Algae
Mold
Bacteria

Rinse the tub, cover and close surface areas to remove traces of old water or debris, and let the tub air dry before covering it again, clean accessories like a thermometer or touchscreen on a cold plunge or chiller. If you get in the habit of simple tub maintenance after each ice bath, it will help you be ready for the next clean session and give you peace of mind.

8. Meditation and Deep Breathing

An ice bath triggers the body’s:

Stress response
Raising heart rate
blood pressure
Inflammation

Practicing meditation and deep breathing during and after helps initiate the relaxation response and has been shown to reduce stress and anxiety. Find a comfortable seated position and close your eyes. Inhale slowly through your nose, feeling your belly expand with air.

Exhale gently through pursed lips while mentally releasing tension. Continue this focused, diaphragmatic breathing for 2-5 minutes. When your mind wanders, gently return your attention to your breath.

Benefits of Meditation and Deep Breathing After Cold Plunge Sessions

Meditating with deep breathing allows your body to calibrate after the ice bath shock, it can:

Decrease cortisol
Lowers heart rate and blood pressure
Activates the parasympathetic nervous system

Regular practice trains your mind-body connection, speeding up recovery time. After an ice bath, the therapeutic effects enhance circulation and reduce inflammation.

9. Self Massage

After an intense ice bath or workout, self-massage is a great way to aid your body’s recovery. Using your hands to apply pressure and knead your muscles helps flush out waste products that build up during exercise and reduce tension. Massaging the areas you targeted in your workout, like your legs after a run or your back after rowing, can help prevent delayed-onset muscle soreness. It also increases blood flow to nourish muscle tissues and decrease inflammation.

Self-massage techniques like effleurage and petrissage can relieve muscle tightness and pain. Focus on major muscle groups like:

Quadriceps
Hamstrings
Shoulders

Listen to your body and avoid massaging tender areas. After challenging therapies like ice baths, 5-10 minutes of self-massage supports circulation, flexibility, and recovery.

10. Go For a Walk

Going for a short, easy walk is an excellent way to further boost circulation after intense therapies like an ice bath or a workout. The low-impact activity gently gets your blood pumping and muscles working again following vasoconstriction from the cold. Start by strolling for 5-10 minutes to give your body time to normalize core temperature and heart rate after being immersed in frigid water.

Brisk walking increases the demand for oxygenated blood flow to the working muscles. The moderate rise in heart rate, blood pressure, and respiration from an easy walk helps blood vessels naturally vasodilate, improving circulation. It also gets you up and moving, which is beneficial for recovery.

11. Take a Contrast Shower

A contrast or hot/cold shower alternates between hot and cold water. It can be a great activity following an ice bath to help further stimulate blood flow, promote recovery, and get clean. It is best to wait 5-10 minutes to get naturally warm before getting into hot water. To take a contrast shower after an ice bath, spend 2-3 minutes under warm water. This will help increase your body temperature if you don’t yet feel there.

Slowly increase the temperature as you start to warm up. After 2-3 minutes under hot water, switch to at least 30 seconds of cold water. Make it as cold as you can tolerate. Repeat this cycle 2-3 times, ending on cold. The alternating hot and cold water will cause your blood vessels to constrict and dilate, which further promotes circulation.

Is There a Best Time to Use a Cold Plunge?

After Workouts in the Heat

A cold plunge post-workout, especially after training in the heat, can help avoid overheating and boost recovery. After intense activity, your body temperature can remain elevated for an extended period, leading to heat-related health issues, including heat stroke.

Taking a dip in cold water can help cool your core temperature quickly, minimizing these risks and supporting cardiovascular health. Following this practice, you may also experience improved recovery and reduced soreness.

First Thing in the Morning

For many, there's no better way to start the day than a cold plunge. Immersing yourself in ice water first thing in the morning can help regulate your body’s response to stress and kick your metabolism into gear.

Cold water exposure triggers chemical responses that increase energy and alertness, providing a natural boost to help you tackle the day ahead. For those who dislike caffeine, this practice can offer an alternative way to get going in the morning.

Afternoon Break Time

Many people experience a dip in energy by mid-afternoon, which can impact productivity. A cold plunge can help re-energize your body and mind. Studies show cold exposure can improve cognitive function and help restore focus.

Taking the plunge in the middle of the day can also boost your metabolism, which may aid in weight loss. This practice can improve insulin sensitivity and metabolic response, enhancing overall health.

Following a Hot Sauna Session

Cold plunges are especially effective with heat therapy, such as sauna use. Research shows that individuals who regularly alternate between hot and cold therapy experience enhanced health benefits that cold plunges alone don’t afford. Inducing the cold shock response immediately after time in a hot sauna seems to produce proteins within the organs that lead to longer lifespans on average.

The science is still being analyzed to determine precisely how this works, but the evidence 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.

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

GoPolar's cold plunge app is a go-to resource for people who like to take cold plunges and saunas. With it, you can track your cold plunges, cold showers, and 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