Ultimate Guide on What to Do After Cold Plunge for Optimal Results

A cold plunge can be a jarring experience. While many people push through the discomfort of cold plunges to reap their numerous recovery and wellness benefits, few contemplate what to do after the cold plunge. Whether you're stepping into a spa's cold bath or trying out a DIY cold plunge at home, properly warming up and transitioning back to regular body temperature ensures optimal recovery after your session. In this blog, we’ll explore what to do after a cold plunge to help you feel rejuvenated, mentally sharp, and physically restored after each session.
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GoPolar’s cold plunge app can help you achieve your recovery and wellness goals after a cold plunge. After each session, our app provides helpful guidance and tips on how to maximize your results.

What is Cold Plunging?

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Cold plunging, a form of cryotherapy, involves immersing your body in cold water, which can be as low as 50 degrees Fahrenheit or cooler. 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 plunging proponents believe these changes relieve muscle soreness, aid workout recovery, reduce inflammation, and boost immunity. There is even some evidence that they may improve mental health and reduce anxiety. 

The Benefits of Cold Plunging 

While cold plunging has been around for years, interest in this potential health tool is still relatively new. Initial research into its benefits is encouraging. Here is an overview of some of its potential benefits. 

Serves as a Workout Recovery Tool 

It is expected to experience muscle soreness after an intense workout or athletic competition, mainly if you are a distance runner or engage in HIIT exercises. For this reason, many people turn to cold plunging to aid recovery.

A review published in the Journal of Sports Medicine found that cold water immersion was an effective recovery tool after high-intensity exercises. Researchers noted that those who used cold water immersion also had lower markers of muscle damage and delayed-onset muscle soreness after high-intensity exercise than people who only used passive recovery. 

Relieves Stress and Boosts Mood 

Stress and anxiety affect many people. Having another tool to address those feelings and improve overall mood can benefit several people. One study found an association between winter sea swimming or bathing and lower stress levels and overall well-being. Researchers also found that those who engage in cold water plunging also have a heightened understanding of their health and wellness needs.

Another team of researchers found that adults immersed in 68-degree water for five minutes emerged feeling alert and inspired. They also had less stress and nervousness. A small study published in Lifestyle Medicine found that a one-time, 20-minute plunge into 56-degree water helped reduce negative moods. 

Reduces Inflammation and Pain 

When you take a plunge into cold water, it causes your blood vessels to constrict. This then 

reduces blood flow to areas of inflammation in your body. Then, once you get out of the water, your body naturally pushes blood back to the submerged areas.

A randomized control study found that cold plunging impacted inflammation and reduced pain in people with gout arthritis, an auto-inflammatory arthritis that generates chronic long-term pain. The cold immersion also impacted their pain perception and improved their joint mobility and quality of life. 

Amps up Metabolism 

When it is freezing, people tend to shiver, which researchers have found generates extra heat in the body. This shivering may also raise the metabolic rate, helping people burn more calories at rest.

Researchers note that when your body is icy, blood also flows to your brown adipose tissue. Also known as brown fat, this tissue helps keep you warm when you are cold and could help you burn calories. They speculate that regularly engaging in cold plunging might help you lose weight. Cold plunging also may help regulate blood sugar and improve insulin sensitivity. More research is needed to determine if cold plunging is an effective weight management tool.

Cold Plunge Temperature & Timing for Maximum Benefits

Cold plunging has been practiced for centuries. However, the debate about the ideal temperature for gaining the most benefits from cold water immersion therapy rages. 

The cold truth is that there’s no one-size-fits-all approach. Some experts recommend a cold plunge temperature between 50-60°F (10-15°C), while others suggest below 40°F (4°C).

Effectiveness of Cold Water Immersion Temperatures on Muscle Recovery and Dopamine Levels

A randomized controlled trial published in the Internal Journal of Sports Medicine in 2016 investigated the effects of 41°F vs 59°F (5°C and 15°C) cold water immersion on muscle recovery following intense exercise. Athletes who utilized cold water therapy had faster recovery times than the control group. 

The study found a warmer cold plunge temperature (59°F /15°C) may be more effective than colder temperatures in promoting recovery from strenuous exercise. The increasing effects of:

• Catecholamine
• Dopamine
• Epinephrine etc.

This can be accomplished by freezing to 35-45°F. These frigid temperatures can increase dopamine concentrations by 250%. According to the Cleveland Clinic, dopamine is known as the feel-good hormone because of its key role in regulating mood. 

How Long Should You Stay in a Cold Plunge? 

The cold, hard truth is that to get the maximum benefits from cold plunging—and be invigorated from it—you have to stay in a cold plunge for a few minutes. As cold as the water might be, you must build your tolerance levels to let your body dip for a few minutes. 

How to Determine Your Baseline Tolerance for Cold Plunging 

As much as building tolerance is vital to a cold plunge, understanding your body's capabilities is also essential. People are built differently, and how each tolerates cold temperatures is varied. As a beginner, you can build up your cold plunge exposure time by starting with a short cold shower or taking a quick plunge that lasts at least 30 seconds. 

As your tolerance builds, you can transition into 2-3 minute dips where you submerge yourself to your neck. Pace yourself and stay within the recommended duration range, even once you acclimate and become a pro in cold water therapy. 

Specific Timing Strategies for Cold Plunges 

Pre-Workout Cold Plunge A pre-workout cold plunge can provide various benefits, such as:

• Improving alertness
• Reducing muscle inflammation
• Enhancing athletic performance

A randomized controlled study found that a cold water plunge of 10°C before cycling may improve trial time. The timing and temperature of the pre-workout cold plunge are important factors.

It is suggested that the pre-workout cold plunge be begun 30-60 minutes before the workout session. This allows enough time for the body to recover and adapt to the changes induced by the cold temperature. The duration of the plunge should be approximately 5-10 minutes.  

Best Practices for an Effective Post-Workout Cold Plunge

Post-Workout Cold Plunge 

A cold plunge is widely used to speed up muscle recovery, reduce inflammation, and reduce soreness and joint pain following an intense workout session. This process could also aid in flushing out waste products from the muscles and promoting oxygen and nutrient delivery. 

Recovery time and plunge temperature are crucial factors in making the post-workout cold plunge efficient. The post-workout cold plunge is usually done immediately after completing the workout session. A duration of around 10-20 minutes is recommended for optimal recovery. The temperature of the post-workout cold plunge may vary based on individual preferences. Here's a brief guide to the process: 

• Prepare the plunge pool or bath with water that is approximately 50°F —55°F (10°C —12.5°C).
• Submerge the body into the cold water, ideally up to neck level.
• Remain in the cold water for 10-20 minutes. 
• Exit the water slowly and let the body dry.
• Consider additional recovery strategies, like stretching or mild exercises. 

Enhance Your Cold Plunge and Sauna Experience with 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
• 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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Should You Cold Plunge Before or After a Workout?

Research about the benefits of cold plunges before workouts is still emerging, but existing studies show that icy dips may help performance in some cases. According to exercise physiologist and researcher Jodie Gordon, PhD, you’ll benefit most from a chilly dip before your workout if you’re exercising in hot temperatures. He says a cold plunge before exercise can help lower your core body temperature and improve workout performance in a hot environment. This is known as pre-cooling in research, he adds. 

Pre-Cooling Benefits of Cold Water Immersion and Its Impact on Mood and Exercise Readiness

Cold water immersion is considered the most effective pre-cooling method:

• According to a 2012 research article in BMC Medicine, it outperforms drinking ice water 
• Per 2017 research in the European Journal of Sport Science.

You might enjoy your workout more after a cold plunge. The shock of the cold water activates your fight-or-flight response, Tipton says, which could make you feel more alert and fired up to exercise. 

In a small 2023 study in Biology, researchers found people who spent five minutes in a 20-degree Celsius cold tub reported feeling more:

• Active
• Alert
• Attentive
• Proud and inspired
• Less distressed and nervous afterward

That said, more research is needed to understand whether or not those mood changes carry over into exercise.  

Cold Plunges Before a Workout: What Are the Drawbacks?  

With all that in mind, the shock of cold water before exercise isn’t always a good thing. The biggest issue is physical incapacitation, as Tipton wrote in a 2017 review article in Experimental Physiology. Chilling your muscles and asking them to work for you might backfire: 

• Strength
• Power
• Jumping
• Sprinting 

You can all suffer as muscle temperature drops, and your arms are especially vulnerable to these temperature changes.  

Cold Plunges After a Workout: What Are the Benefits?  

If you’ve ever iced an achy muscle, it probably makes some intuitive sense that cold plunging after exercise might help reduce soreness, but it’s not without risks. The biggest perks of cold plunging after a workout are tied to speedier recovery. 

A 2012 Cochrane review of 17 studies on the effects of cold water immersion on muscle soreness found some evidence that a cold plunge did make people feel less sore, and the relief lasted for up to four days post-workout. Tipton points out that there aren’t many studies that show physiological changes in the body that would account for this. 

Perceived vs. Actual Muscle Recovery Benefits of Cold Water Immersion

Cold water immersion makes people perceive less soreness. When it comes to what’s going on within your muscles, the research isn’t as robust: One very small 2014 study in the American Journal of Physiology-Regulatory, Integrative, and Comparative Physiology found that 10 minutes in 10-degree Celsius water helped male athletes’ muscle function rebound faster after an intense strength workout than an active recovery with cycling. 

Gordon explains that you see a faster recovery to normal strength levels and less muscle soreness during that recovery period. Still, more research is needed to support these findings fully.  

Cold Plunges After a Workout: What Are the Drawbacks?  

Sparing yourself some soreness sounds pretty great, but it’s not all good news: If you’re committed to a strength training routine, you might not want to take a cold plunge on the regular. Over time, if a person is training long-term with resistance training and doing cold water immersion repeatedly a negative effect on training adaptations and a decrease in strength gain over time, Gordon says, pointing to the results of a 2020 meta-analysis in Sports Medicine. 

When you progress your strength workouts, you train your body to adapt to the work and grow stronger over time, but cold plunging could stall that momentum. The researchers found no issues with cardio exercise adaptations, though.  

Should You Cold Plunge Before or After a Workout?  

It depends on what you want to get out of the cold plunge. You should cold plunge before a workout if that workout will be in a hot, humid environment, like a hot yoga class or a long run outdoors in the summer. The cold water can help your body temperature stay lower so your performance doesn’t suffer due to the heat, but your muscles could be a little stiff and slow to respond. 

You should cold plunge after a workout if you’re looking for recovery benefits. The cold water may help reduce perceived muscle soreness and speed up how long your muscles can return to their baseline strength. But frequent cold plunging after strength training could limit your gains over time. Gordon says there are a lot of variables that need to be managed and monitored. For example, he points out that research on cold plunging focuses on water between 50 and 60 degrees Fahrenheit, which may be much warmer than a tub at home you’ve dumped loads of ice into. 

Risks and Duration Considerations for Cold Water Immersion

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. 

With cold water, more is not better, he adds. (Hypothermia usually doesn’t occur until people have spent at least 30 minutes submerged in cold water—but why risk it?) 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.

How to Cold Plunge on Any Budget

Start Easy With Cold Showers

Cold showers are a simple way to ease yourself into cold-water immersion. They are also essential for your eventual rendezvous with an icy lake or a cold plunge tank. You’ll probably find that the first few moments in a cold shower are the hardest, after which the body acclimates quickly. 

The trick is to keep dialing the temperature to a point where the discomfort doesn’t dissipate. According to Dr. Andrew Huberman, when you’re exposing yourself to the cold to boost health, the correct temperature is when you think, This is cold. I want to get out, but I can safely stay in. That’s where the benefits are.  

Ice Baths: The Go-To Method For DIY Cold Plunging

With your post-bath towel and clothing ready, fill your tub halfway with cold water, pour in one to three bags of ice to reach a temperature of 50°F-59°F, and ease in slowly to avoid shock. 

Did we forget that you should be clothed during your ice bath? Some specialists recommend wearing shorts and a T-shirt or long-sleeved sweatshirt to regulate body temperature. Others have suggested protecting the toes with rubberized dive booties and wearing rubber briefs to warm the midsection.

Nature's Cold Plunge: Lakes and Oceans

If you’re a fan of the great outdoors, you might want to consider heading to the nearest lake or ocean for your cold plunge. While some might consider the temperature of the surrounding air before taking the plunge, I say jump right in! Here’s MUD\WTR’s VP of a brand, Dersu Rhodes, walking you through his preparatory ritual for a plunge into 33°F waters. 

If this is going to be a short visit and beginners are advised to only stay in for a few minutes wear a swimsuit. If you plan on staying in longer, you might need a wetsuit. This blog also recommends wearing rubber gloves, socks, and a swim cap. 

Cold Plunge Centers: The Carefree Way to Try Cold Plunging 

Suppose you’d like to try out a cold-plunging tank without making a serious financial commitment. In that case, you might want to book a time at a wellness destination like Breathe Degrees in La Costa, California. Many such centers have knowledgeable personnel who can guide you through the experience and ensure your safety. 

DIY Cold Plunge Tanks: Build Your Own Cold Plunge Tub 

If you’re ready to take your cold-plunging game to the next level but want to keep expenses relatively low, you can make your tub using a:

• Chest freezer
• Trash can
• Plastic stock tank

Ideas and instructions for this can be found here and here. Whichever method you choose, follow the guidelines for sanitation and safety, and save yourself some hassle by watching the video below.

Purchased Cold Plunge Tanks: Your No-Hassle Option 

For the deluxe cold-plunge experience, professionally made tanks like Polar Monkeys Steel Tank Cold Plunge and Ice Barrel come equipped with everything you’re going to need. In our experience, the best cold tank on the market is The Cold Plunge. There’s one at MUD\WTR’s headquarters that the team has been known to dip into during the workday, even using it during creative meetings.

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What to Do After Cold Plunge for Faster Recovery

Take it Slow: The Importance of a Calm Transition

Climbing out of an ice bath can be shocking to your system. The abrupt shift in temperature can put stress on your heart. Your heart rate and blood pressure drop while in the cold water, but when you exit the icy plunge, those levels rise again to their standard rates. 

Rushing this process can put undue strain on your body and may lead to an injury if you slip or fall. As you get out of the cold water, move steadily and calmly. If you took your ice bath outdoors in a cold environment, head inside to a warmer area as soon as possible.  

Dry Off Thoroughly: Reduce Your Risk of Hypothermia

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 to 49 percent faster in wet clothing, depending on the outside temperature. If it’s 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 over and soak up the dripping water. Throw on comfy, loose layers like:

• Sweats
• Hoodie
• Socks 

To trap heat after drying. Tight clothes won’t let your blood flow easily. You can warm up naturally in the sun if it’s hot out. Following smart dry-down and dressing habits keeps your core temperature stable so you recover smoothly.  

Slow Exercises: Gently Reintroduce Movement

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? For the lower body, march in place or do bodyweight squats. Shoulder rolls open up the shoulders and chest. Light cardio like:

• Walking
• Marching
• Jogging

Simply go leisurely, but stop if you feel dizzy or nauseous.  

Stretch After You Are Warmed Up: Take Care of Your Cold Muscles

Cold temperatures can make your muscles tight and stiff. Stretching after an ice bath helps relieve muscle soreness and restores optimal flexibility. It’s best to wait until you’re warmed up to start static stretching routines. Integrate some dynamic stretches once you’ve moved around some. Dynamic stretches involve controlled, flowing movements like:

• Leg swings
• Walking lunges
• Arm circles

They prep muscles for deeper stretching without overexerting cold muscles. If you're feeling up to it, work your way up to more challenging bodyweight moves like:

• Pushups
• Planks
• Air squats

But start with more accessible 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.  

Drink Water: Rehydrate Your Body

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.  

Take Notes: Track Your Progress

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: This 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? 
  Tracking all these details over multiple ice bath sessions can help you gauge optimal water temps, session duration, and other variables.   

Maintain Your Ice Bath or Cold Plunge: Safety First

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.  

More Things You Can Do After An Ice Bath: Build a Healthy Routine  

Starting the day with an ice bath can be a great way to set a healthy tone and get you jump-started. Now that you know how to safely warm up and get the most out of an ice bath session, here are more ideas for building a healthy routine and feeling better afterward.  

1. 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 decreases cortisol, lowers heart rate and blood pressure, and 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.  

2. 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.  

3. 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.  

4. 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 Cold Plunge Right for Me?

Although cold plunges are generally safe and have several health benefits, they may only suit some people. They reduce blood flow, which can be counterproductive for people seeking to build muscle after a workout. Cold plunges are not recommended if you want to gain muscle mass.

Cold plunges can be dangerous for individuals with a history of:

• Heart disease
• Cardiac problems
• Vascular disease
• High blood pressure
• Severe asthma

Those with these existing health conditions should avoid cold plunging unless under medical supervision. 

Consulting With A Doctor 

If you have any existing health conditions, it is highly advisable to seek guidance from a primary care provider before attempting cold plunging. This ensures an accurate understanding of your health circumstances and enables personalized recommendations to minimize risks associated with cold exposure.

Track and Enhance Your Cold Plunge and Sauna Sessions with GoPolar’s 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
• 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.

Is it Bad to Cold Plunge Every Day?

Cold plunging offers a multitude of health benefits, but frequent cold plunging could also pose risks for some individuals. Identifying your personal goals, establishing a baseline tolerance, and listening to your body before jumping into a routine are crucial.  

Individual Goals Impact Ice Bath Frequency

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 Affect Cold Plunge Sessions

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. 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. 

Assessing Your Baseline Tolerance to Cold Exposure

Baseline tolerance is the level of cold exposure your body can comfortably handle without causing excessive stress or adverse effects. 

Tips for Establishing Your Baseline Tolerance:

• Start with cold showers: Begin by exposing yourself to cold water at the end of a warm shower. Start with 15-30 seconds of cold water exposure and gradually increase the duration as you adapt. Try this 2-3 times a week. As you get more comfortable, you can increase the frequency or duration and even try a cold bath.
• Gradual immersion: Start by splashing the back of your neck with cold water instead of jumping into a full cold plunge. Then, slowly submerge your feet, hands, or face in the cold plunge pool. This will help you acclimate to the sensation without overwhelming your body.
• Pay attention to discomfort: Mild discomfort is normal, but if there's intense shivering, numbness, dizziness, exit the water immediately. These are signs of hypothermia. After leaving the cold water, warm up with light movement, warm clothing, and if necessary, a warm drink. Avoid hot showers immediately after. They can cause rapid temperature changes and stress.
• Set Realistic Goals Time Goals: Set small, achievable goals for time spent in cold water. Target a 15-30 second weekly time increase, then cautiously shift to colder temperatures. 

What Happens if You Cold Plunge Too Long?

Unless you’re Wim Hof, who holds multiple world records for staying in an ice bath for almost 2 hours, you’re probably not adapted to staying in the cold water that long. Hypothermia is a risk, especially in older folks. The medical definition is when the core body temperature drops below 35 ℃ (95 ℉). 

The amount of time to develop hypothermia varies from person to person and depends on water temperature, so it’s essential to know the signs. Generally, it takes around 30 minutes in freezing 0 ℃ (32 ℉) water for the signs of hypothermia to set in. People with heart problems should check with their cardiologist before taking the plunge due to arrhythmias and other cardiac abnormalities from the shock of the cold water. Even a brief dip in the cold can be risky, so we always caution people with severe health conditions to check with their healthcare provider before trying the sauna and cold plunge. 

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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

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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