Plunging into cold water is becoming a popular way to just feel better. Whether it’s for recovery, anxiety reduction, or a mental reset, freezing your buns for a bit is worth a try. When starting cold water therapy, an important question is, how long should you stay in a cold plunge?
An ideal time to stay in a cold plunge or ice bath is 2-5 minutes to start, but it can depend on the temperature of the water. The duration of the cold water exposure can be gradually increased over time to up to 11 minutes.
This article covers more about how long to cold plunge, what the research says, and tips for going longer. We will start by looking at the research and guide you to finding the right length of time to stay in an ice bath or cold plunge.
How Long To Cold Plunge For The First Time
Cold plunging doesn’t necessarily get easier as you go, because you want to have an uncomfortable, but safe session every time. Still, you can train yourself to love the challenge, help with self-discipline, and explore how it can be used for personal self-improvement.
Dr. Andrew Huberman suggests a total of 11 minutes per week broken up into multiple sessions. Just remember, the colder the water, the less time you should stay in the water.
Beginners may benefit greatly by taking a cold shower a few times for a week or two prior to getting in a cold plunge or ice bath. This can help you get a glimpse of what a few minutes of cold exposure really does to your body and mind before moving to full cold immersion.
How Long To Cold Plunge For Specific Benefits
There is some good quality research on the benefits of cold exposure, but 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 10 minutes for the most positive results. However, the temperature of the water often varies across the studies for different benefits.
Let’s look closely at what the research says for how long to 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.
Inflammation
Whole-body immersion in cold water at 14°C (57°F) for 10 minutes was shown to release epinephrine, norepinephrine, and cortisol. The study showing this [1] 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.
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 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.
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 14°C (57°F) 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 be increased which can help prevent insulin resistance.
Stress and Anxiety
A key study [5] has shown that repeated short immersions in cold water, 5 minutes at 12°C (53.6°F), significantly reduce the adrenaline-driven sympathetic response to stress and increase parasympathetic activity, which calms the body. This adaptation to cold water stress leads to a reduced reaction to other unrelated stresses and quick calming effects, something known as ‘cross-adaptation.’
Mood and Depression
Some research hypothesized [6] that adapted cold water therapy at just 20 °C (68°F) 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.
Sleep
A study on sleep and recovery in athletes [8] had 12 well-trained male endurance runners do cold water immersion at close 13°C (55°F) 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.
Feet
If you are just using an ice bath for feet, the optimal duration typically ranges from 10 to 15 minutes, and up to 20 in some cases. That will be enough to help with inflammation, swelling, pain, and itchiness.
In the case of help with gout arthritis [9], 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, like as a result of reduced inflammation.
How To Cold Plunge Longer
When starting to take the plunge the shock seems to hit a bit harder and it can be discouraging to think about making this seem like a torture habit.
1. Identify the Good
If it even helps with one of the reported benefits for you personally, it can be worth your time. Research the benefits of cold plunge therapy, and methods to help you with what you are trying to accomplish.
When you take notes, remember to keep track of how you feel before and after to identify how and when you can use this to your benefit. Seeing and recognizing progress can help push you to test it for longer periods of time.
2. 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.
3. 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
4. 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.
Cold Plunge Duration Tips For Beginners
1. 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.
2. 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.
Here’s a breakdown of essential equipment and considerations:
Ice Bath or Cold Plunge
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 more thorough 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.
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.
Cleaning Supplies
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.
3. Know the Risks
While it is popular, there are risks of cold water therapy, that are important to know, especially when staying in a cold plunge for 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
