Cold plunging has become all the rage in recent years because of its many mental and physical benefits. If you are reading this, clearly you are curious about adding this practice into your daily routine, and you’re in luck; we are here to help!
In this guide, we will dig into how long you need to cold plunge to get the most benefit from this practice.
Quick Overview
Overall, the ideal amount of time to cold plunge is 2-5 minutes. This will allow your body temperature to drop and let the cold water take effect most successfully. You should work up from 30 seconds and increase by 30 seconds in subsequent sessions to build up your tolerance.
How Cold Plunges Can Benefit You
You may feel a little bit skeptical about cold plunging, and that is perfectly understandable. Dunking yourself in ice-cold water doesn’t, at first, seem like something any sane person would want to do. But cold water immersion does, in fact, have a host of great benefits that make it totally worth it.
- Boosts your mood and helps with depression
- Builds up mental resilience
- Boosts your immune system
- Gives you more energy
- Improves circulation, which reduces muscle inflammation and soreness
- Improves your sleep
If you want more details on how cold plunge therapy can benefit you, check out our full article here.
Beginners should consult a doctor before starting a cold plunge routine. Those with heart conditions or taking certain medications should avoid cold plunging, so it's essential to get the all-clear from a professional before you start cold therapy.
Preparing for your cold plunge
Before you take the plunge, it's key that you prepare well beforehand.
If you are using a communal cold plunge, you should shower first as a courtesy to other users, especially if you are cold plunging after exercise.
Before you hop in, make sure that you have a towel and dry clothes ready for when you get out. Also keep water nearby, since you still need to stay hydrated even when dunking yourself in cold water!
The most effective amount of time to cold plunge
According to the Mayo Clinic, the ideal amount of time to cold plunge is 2-5 minutes. However, beginners should work their way up slowly to allow their bodies to acclimatise to cold plunging.
Start with 30 seconds to a minute and then increase as you get used to it over the next few sessions. Even 30 seconds is enough to restrict the blood vessels and improve circulation, so if that’s all you can manage, it's completely adequate.
It is perfectly safe to add cold plunging to your daily routine, but make sure you plunge for at least 11 minutes per week (not per session) to get the full benefits this practice can offer your body. You can choose to do one longer session (3-5 minutes) or do a few short sessions with a break in between. It's really up to you and your comfort level.
Research shows some people can stay in an ice bath for up to ten minutes, but only very experienced cold plungers should attempt it. It may be tempting to try, but overdoing it could harm your health, so don’t be a hero.
Wim Hof, also known as “Ice Man,” is the grandfather of modern-day cold plunging and currently holds the world record for the longest time spent in an ice bath at 1 hour 52 minutes and 42 seconds. However, it is not recommended for the average person to spend this much time cold plunging. Hof has been doing this for decades and is a master of breathing and meditation that makes this possible.
Dunking your head in the water during a cold plunge
Dunking your head when you cold plunge is totally optional. Many plungers will avoid it because of the physical discomfort, but there are benefits to being brave and dropping below the surface once in a while.
Putting your head under the icy water can trigger your mammalian dive reflex, which slows down your heart rate and forces you into parasympathetic recovery mode. This essentially resets your nervous system and helps you feel awake and ready to take on the day.
Beginners should avoid dunking their heads because it can be quite intense at first. However, experienced plungers can incorporate dropping under the surface up to four times in a 3-minute plunge.
What not to do directly after cold plunging
We've discussed what to do in the cold-plunge tub in detail, but what about when you get out?
As we mentioned, you should have a towel and dry clothes with you when you get out, but many people are tempted to go straight from the cold plunge tub to a sauna or hot shower. This is not a good idea, as the drastic change in your core body temperature can swiftly drop your blood pressure and shock your cardiovascular system.
You may transfer from the cold plunge to a pool or cold shower if you wish, but only if the water temperature is tepid to cold. The key is to let your body warm up gradually so you don't shock your system too drastically after you’ve already shocked it once by dunking yourself in ice water.
The Final Verdict
So after all this exploration, cold plunging is a legitimate practice you can do daily. The ideal amount of time to cold plunge is 2-5 minutes for experienced plungers. The key is to start slow and gradually increase the time as your body acclimatises.
If you want to make cold plunging part of your regular routine, having a dedicated setup at home can make the process much easier. Palmako’s wooden cold plunge tubs are designed for outdoor use, giving you a practical way to enjoy cold water immersion in your own garden without relying on a shared facility or improvised setup.
FAQs
What temperature should a cold plunge ice bath be?
Ideally, your cold plunge temperature should be 7 C (45 F) to 10 C (50 F) to get the positive effects on your body. You can achieve this colder temperature by adjusting your ice bath settings or by adding ice and monitoring the temperature with a thermometer.
The colder the ice bath, the less time you need to spend in it to get the effect you want. If you are cold plunging daily, it's better to do this in a slightly warmer tub, around 10 C, so it is a little gentler on your body.
Are cold plunges good for you?
The research into the benefits of cold plunging are limited, but there is promising evidence when it comes to muscle recovery and mental boosting. Those who have certain health conditions should not cold plunge, but your average healthy individual can take part in this practice on a daily basis if the sessions are kept short.
What does a cold plunge do to your body?
Many studies show that cold plunging can cause your blood vessels to constrict, raise your heart rate, breathing rate, and blood pressure.
What are the risks of spending too long in a cold plunge?
If you stay in a cold plunge too long, you can risk hypothermia, which is why it's so key to know the ideal amount of time to spend cold plunging.
Sources:
https://www.mayoclinichealthsystem.org
