How Long to Cold Plunge: Duration Guide for Ice Baths

Doing a cold plunge, or taking an ice bath, is an increasingly becoming a popular practice because of the many benefits it provides. Whether it’s for recovery, anxiety reduction, or a mental reset, freezing your buns for a bit is worth a try. One of the most important questions with this cold water therapy is how long should you stay in a ice bath?

The most reccomended length to stay in an ice bath is 2-5 minutes to start, but there are several factors to consider. The temperature of the water, individual cold sensitivity and health conditions should be considered. The duration of the cold water exposure can be gradually increased over time to up to 10+ minutes.

In this guide we will start with safe reccomendations for beginners, and then look at what research says about cold exposure duration for specific benefits. We will also give you tips to help you practice cold exposure therapy safely while working towards your specific goals.

How Long To Ice Bath For Specific Benefits

There is some good quality research on the benefits of cold exposure, but there still is a lot more that needs to be done. Most of the research done on the many benefits of cold water therapy suggests longer duration at safer temperatures have produced positive results. However, this does not mean that shorter durations cannot provide the same or similar results.

Let’s look closely at what the research says for how long to ice bath or cold plunge for specific benefits. Please remember to consult a doctor for personal advice on certain medical conditions or other concerns before practicing cold water immersion.

Reducing Inflammation

Whole-body immersion in cold water at 57°F (14°C) for 10 minutes was shown to release epinephrine, norepinephrine, and cortisol. The study [1] showing this focused on the immune-specific inflammation-modifying cytokines, supporting that the hormones released by cold exposure may contribute to the process of slowing those inflammatory cytokines.

Helping With Muscle Recovery and Soreness

Research directly on the effectiveness of cold water immersion at varying times and temperatures[2] found immersion times of around 11-15 minutes at 51.8-59°F (11-15°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.

Boosting Metabolism & Fat Burning

One test where men were immersed up to their necks in cold water at 20°C (68°F) for one hour[3] provided a 93% boost in metabolic rate compared to baseline. They also researched this with men immersed to the neck at  57°F (14°C) for an hour and saw a metabolic rate increase of 350%.

While that might not be a safe amount of cold exposure for everyone, this may show that a colder temperature for less time may still raise your metabolic rate. Perhaps the most intriguing evidence for how long to cold plunge to burn fat can be found in how it improves insulin sensitivity.

One particular study with diabetics [4] found that cold exposure for 10 days at 14-15 °C (57-59°F) (no daily length mentioned) boosted insulin sensitivity by 43%. Adiponectin seemed to also be increased which can help prevent insulin resistance.

To see how this particular benefit occurs see our guide on how ice baths help burn fat.

Easing Stress and Anxiety

A key study [5] has shown that repeated short immersions in cold water, 5 minutes at 53.6°F (12°C), significantly reduce the adrenaline-driven sympathetic response to stress and increase parasympathetic activity, which calms the body. This adaptation to cold water stress leads to a reduced reaction to other unrelated stresses and quick calming effects, something known as ‘cross-adaptation.’

Support For Mood and Depression

Some research hypothesized [6] that adapted cold water therapy at just 68°F (20°C ) for 2–3 min, 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 [7], especially when done following exercise. Another study [3] that cold water immersion can increase dopamine levels, also may support this hypothesis.

See the other mental health benefits of ice baths, and how cold exposure has been reccomended for clarity, mood, and building resilience.

Boosting Immune System

There is a commonly cited study [8] that has shown cold regular cold exposure reducing the number of reported sick days among participants. In this controlled study, particpants practiced cold water therapy for 30, 60, or 90 seconds with no specific temperature mentioned. The results show that among the participants that completed this for 30 consecutive days reported a 29% reduction in sick days.

Additional studies show that ice baths do activate the immune system at least to a slight extent, and also research that shows cold exposure may increase important immune cells. Unfortuantely, this research doesn’t give specific duration guidelines for these benefits.

For a more Detailed look into how cold therapy may help in this regard, see how ice bath can boost the immune system.

Improving Sleep

A study on sleep and recovery in athletes [9] had 12 well-trained male endurance runners do cold water immersion at close 55°F (13°C) for 10 minutes. The study found that whole-body immersion resulted in a lower nocturnal core body temperature, higher proportion of slow-wave sleep (SWS) during the first 180 minutes of the night, and decreased arousal and limb movements throughout the night.

The findings suggest that whole-body cold water immersion can enhance the quality of early night sleep and reduce physical restlessness, which could aid the recovery process after exercise.

Aiding With Foot Health

If you are just using an ice bath to benefit your 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, and itchiness. This also wouldn’t require full body immersion in the cold water.

In the case of help with gout arthritis [10], participants soaked their feet at only as low as 20°C (68°F) for 20 minutes a day for one month. The main result was pain alleviation and mobility, likely as a result of reduced inflammation.

See our article on using ice baths for your feet to see how cold water exposure can help with certain foot conditons.

How Long To Ice Bath For The First Time

Ice baths are an uncomfortable challenge, similar to a workout, that provide both proven and potential benefits. When you first jump in the cold water it will be shock, and it will be hard to want to stay.  You can test the personal benefits, explore how it can be used for personal self-improvement, and even train yourself to love the challenge.

Many people regularly do ice baths, but there are protocols given by experts that can help minimize the risks of cold exposure. Dr. Andrew Huberman suggests at least total of 11 minutes per week broken up into multiple sessions. 

Beginners should start with brief dips for 1-3 minutes a few times a week at the higher beneficial temperature range of 50-59°F. Just remember, the colder the water, the less time you should stay in the water.

To better help beginners get started safely, let’s look at some tips for those starting a cold plunge routine, and those people looking to get the benefits of cold therapy in the safest way possible.

Ice Bath Duration Tips For Beginners

1. Make a Plan

While it may not get much easier physically, your mental game can be elevated drastically with practice. Whether you start with brief 30-second dips, cold showers, or slightly cold baths, these can all get your head in the game.

It can also be useful to plan your physical exercises before or after your cold water therapy session. See our article “What to do after an Ice Bath” for some more ideas of things you can do to safely warm up and expand your personal healthcare routine

2. Listen to Your Body

The number one goal 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 start to shiver. That said, some people like to wait just a bit longer after they start shivering to get out.

3. Use a 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 you need to.

Need a thermometer? See our article on the best ice bath thermometers, to see some cool options.

4. Get The Right Equipment

Part of the magic of cold immersion therapy is that it can be enjoyed in a variety of ways and places. However, 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.

An ice bath works great but will require more ice than you may think to get to 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 the usage of more water.

A cold plunge is a tub combined with a water chiller that will get the water to your chosen temperature and filter the water as well. This will result in less water usage, but will still require occasional cleaning and a water filter replacement.

5. Keep Your Tub Clean

There are few cleaning supplies that can help maintain the water in your tub, which make 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.

6. Use the Buddy System

Unless you have the benefits of a lake or pool, you may not be able to plunge at the same time, but having someone around can be helpful. Whether it’s just to encourage you or to make sure all goes well, having a partner can help.

Having a cold plunging buddy can help keep you both accountable and feel a little safer pushing towards your goals. However, If you would rather experience it alone, maybe think about just having someone check in on you.

7. Take Notes

When it comes down to it, you are really the only one who can truly gauge how it is making you feel. Take notes on the benefits of different lengthed plunging sessions.

Taking quick daily notes of your feelings, daily experience, or how it makes you feel is an awesome way to nail down how long you should to cold plunge. Whether you prefer to write things down by hand or use a digital tool, taking notes can be a valuable habit to cultivate.

By regularly reviewing your notes, you can assess your progress, identify any areas where you need to improve and celebrate your successes. This can also help you figure out the best time to cold plunge, and help you stay motivated.

Risks to Consider For Ice Bath Duration

While it is popular, there are risks of cold water therapy, that are important to know, especially when staying in a cold plunge for a longer time.

Some of these include:

• Hypothermia: A serious medical risk where core body temperature drops below 95°F (35°C), impairing brain function and 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 afterdrop 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 and hinder the immune response.
• Shock: Characterized by inadequate blood flow to the body’s tissues, leading to symptoms like a rapid but weak pulse, shallow breathing, dizziness, fainting, and confusion. 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.

References

1. Eimonte, Milda et al. “Residual effects of short-term whole-body cold-water immersion on the cytokine profile, white blood cell count, and blood markers of stress.” International journal of hyperthermia : the official journal of European Society for Hyperthermic Oncology, North American Hyperthermia Group vol. 38,1 (2021): 696-707. doi:10.1080/02656736.2021.1915504
2. Machado, Aryane Flauzino et al. “Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,4 (2016): 503-14. doi:10.1007/s40279-015-0431-7
3. Srámek, P et al. “Human physiological responses to immersion into water of different temperatures.” European journal of applied physiology vol. 81,5 (2000): 436-42. doi:10.1007/s004210050065
4. Hanssen, Mark J W et al. “Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus.” Nature medicine vol. 21,8 (2015): 863-5. doi:10.1038/nm.3891
5. Lunt, Heather C et al. “’Cross-adaptation’: habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans.” The Journal of physiology vol. 588,Pt 18 (2010): 3605-13. doi:10.1113/jphysiol.2010.193458
6. Shevchuk, Nikolai A. “Adapted cold shower as a potential treatment for depression.” Medical hypotheses vol. 70,5 (2008): 995-1001. doi:10.1016/j.mehy.2007.04.052
7. Moore, E., Fuller, J.T., Buckley, J.D. et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med 52, 1667–1688 (2022). https://doi.org/10.1007/s40279-022-01644-9
8. Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., & Frings-Dresen, M. H. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PloS one, 11(9), e0161749. https://doi.org/10.1371/journal.pone.0161749
9. Chauvineau, Maxime et al. “Effect of the Depth of Cold Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners.” Frontiers in sports and active living vol. 3 659990. 31 Mar. 2021, doi:10.3389/fspor.2021.659990
10. Kurniasari, Maria Dyah et al. “Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomized Controlled Trial.” Biological research for nursing vol. 24,2 (2022): 245-258. doi:10.1177/10998004211063547