When is The Best Time to Cold Plunge?

Cold water immersion, in the form of cold plunging or ice baths, is an ever-growing practice for athletic recovery and overall health. Exposing the body to frigid water triggers a phenomenon known as the cold shock response, which provides both mental and physical benefits. But when’s the best time to take the icy plunge?

The best time for cold water immersion is in the morning, or early after exercise as it provides an invigorating start to your day. It can help boost alertness and also reduce muscle soreness. No matter the time of day, cold water therapy offers both physical and mental benefits.

Even though the morning is the preferred time, an ice bath in the evening, or after a sauna session can provide additional benefits. This article covers the benefits at different times of the day to help you find the best optimal time to enjoy cold water therapy.

Morning Cold Plunge

Cold plunging in the morning is a great way to use the stimulating effect of cold exposure to help shake off grogginess and low energy after waking up. By taking a cold plunge soon after getting out of bed, you can feel more focused, alert, and ready to tackle the day ahead.

A primary reason many choose early cold water exposure is for the boost in energy and mental clarity that offers a natural alternative or addition to caffeine from coffee or energy drinks. These benefits come through by signaling a stress response that the release of norepinephrine and dopamine in the brain (1).

Additional benefits that may be helpful in the morning include:

• Increased Metabolism: Cold exposure spikes metabolism (2) as your body works to warm itself back up. This burned extra calories throughout the morning even while at rest.
• Boosts Heart Health: While sudden cold exposure has risks, one particular study (1) showed cold water immersion systolic and diastolic blood pressure as well as lowered the levels of cortisol, a stress hormone.
• Reduced Arthritis Pain:  A recent Indonesian study (3) revealed that cold water immersion therapy alleviated pain and improved the quality of life for people with gout arthritis by reducing inflammation, stress, anxiety, and depression while improving joint mobility and physical activity.
• Reduced Anxiety: Cold water immersion increases sympathetic nervous system activity and plasma catecholamine levels, which may help reduce anxiety symptoms (2).
• Increased Insulin Sensitivity: The results of a small study (4) with type 2 diabetes showed that after 10 days of cold exposure at 57-59°F, participants had increased insulin sensitivity and brown fat activity which can promote fat loss.

So if you’re looking for an early body boost that can help set the tone for the day, an invigorating cold plunge first thing in the morning may be just what you need to start your day feeling focused and refreshed.

Cold Plunge After Exercise

One of the most common uses of cold water immersion is as a cooling recovery method after exercise. Athletes have adopted ice baths into their post-workout rituals, as cold therapy provides several advantages.

Proven benefits of using an ice bath, or cold plunge after exercise include:

• Promotes Fatigue Recovery: In a recent analysis of studies (5) cold water immersion after exercise was found to help reduce fatigue and promote recovery in athletes.
• Reduces Inflammation: Exercise, especially high-intensity exercise, causes inflammation in the muscles and joints. It is very commonly suggested that cold water or ice, can be used after exercise to reduce inflammation (6).
• Helps With Sleep: Multiple studies suggest that whole-body cold water immersion after exercise can improve sleep quality (7). Another study showed this therapy to reduce sleep arousal and limb movements while increasing the amount of time in deep sleep (8).
• Reduced Muscle Soreness: Cold water immersion may help minimize delayed onset muscle soreness (5). A study in 2016 (9) indicated that CWI showed signs of improving muscle tissue oxygenation and decreased perceived soreness of the muscles in participants 24 hours after.

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 How Soon After Excercise?

The findings of multiple studies (5) (10) suggest that cold water exposure is better immediately after exercise when possible. One particular study (10) examined the effects of immediate cold water immersion following high-intensity interval training, compared to delayed, or simple rest.

Well-trained male athletes completed a demanding workout designed to induce fatigue and strain. Afterwards, split into three groups they either did a 15-minute cold water immersion immediately, waited 3 hours to do the cold plunge, while the last group simply rested.

The athletes who plunged immediately showed significantly better performance on a recovery test 24 hours later compared to those who just rested. The delayed cold water immersion group did see some improvements vs rest, but they weren’t as significant.

The data demonstrated increased benefit of immediate cold water immersion compared to the delayed group, and that immediate and delayed were both better than just resting. The researchers concluded that timing is key – cold therapy works best when applied right after intense exercise, rather than waiting several hours.

While the benefits are maximized immediately post-exercise, you can still gain advantages from cold water immersion up to 3 hours after finishing your workout. Just keep in mind, that it seems the longer you wait, the less effective it will be.

When you don’t have access to an ice bath or cold plunge tub, you can gain some of the same benefits by taking a cold shower after a workout.

Cold Plunge After a Hot Sauna

While cold water immersion offers benefits on its own, combining hot and cold therapy may provide even greater advantages. This contrast therapy leverages the benefits of heat from the sauna immediately followed by the cold shock from an icy bath.

This combination of hot and cold has been used for centuries in Nordic countries, and modern research has begun to uncover why it’s so effective. It provides prime support for the mindset of seeking discomfort to better your overall health and increase self-control.

The most intriguing potential benefit of both together is the belief that habitually learning to adapt to stressors builds physical and mental resilience. In fact, there is evidence to show that adapting to a stressor like cold water therapy, eventually reduced the length of the shock response, and so the process of recovery can begin sooner (11).

More benefits of cold exposure after the sauna include:

• Boosts Immune System: Both the heat from a sauna and the cold from a cold plunge have been proven to stimulate the production of white blood cells(12)(13). This means the combination of both may act as an immunity-boosting combo.
• Supports Recovery: Cold stress can help produce cold shock proteins, and heat stress can produce heat shock proteins. These shock proteins have many important roles including aiding in cellular protection, repair, and recovery(14)(15).
• Provides Pain Relief: A study in 2022 (16) indicated that contrast water therapies are effective for muscle pain relief, and may be a safer alternative to cryotherapy.

Is a Cold Plunge Better Before or After The Sauna?

The most common consensus is that to fully capture the benefits of the cold plunge you should warm up naturally. Several experts believe that it is even best to not dry off immediately as allowing the body to shiver further supports metabolism and the activation of brown fat (17).

This suggests that cold water immersion is better after the sauna rather than before. Additionally, there are many things you can do after an ice bath following a natural warming-up routine to further harness the benefits of your cold water therapy session.

Cold Plunge Before Bed

The common concern is that the boost of noradrenaline may make it harder to fall asleep initially. While not the preferred time for most, an icy bath or plunge before bed may be the best time for you in some cases.

Here is when a cold plunge before bed may be useful:

• After an Evening Workout: If you exercise in the evening a few studies mentioned earlier (7)(8) specifically showed that cold immersion after exercise can help promote deep sleep and less limb arousal while at rest.
• When You Need a Mental Reset: The distracting cold combined with an increase in mood-boosting hormones, can help you clear your mind and feel a bit better.
• When You Need a Cooldown: Cooling of your body’s core temperature is needed to induce sleep. Those living in a hot climate, or sleeping in a hot room may benefit from a cold plunge a bit before bed, but not immediately before.

How Long Before Bed Should You Cold Plunge?

For those who struggle with sleeping, an icy bath prior to bed may be worth a try. However, you may want to give yourself a little time to warm up and recover before trying to sleep.

There is no perfect amount of time for each person but you may want to start by cold plunging 1 or 2 hours before bed to see how it affects your sleep. If you are someone who does not have a hard time falling asleep, you may be able to take it closer to bedtime without negative effects.

Cold Plunging Precautions

While cold water immersion therapy certainly provides some impressive benefits, it’s not for everyone. Although it is considered to be generally safe, it may not be for those with heart conditions. Those with heart issues face even greater cardiovascular strain and risk of arrhythmias from the cold.

Before Plunging:

• Consult your doctor, especially if you have any medical conditions like heart disease.
• Try a cold shower first, or climb in an ice bath a little bit at a time, for the first plunge.
• Know the water temperature. There is no reason to start near freezing, start warmer and adjust according to how you feel.
• Find a plunging buddy, at least for the first few times while you get used to the experience.

While Plunging:

• Initially limit your plunge to 1-3 minutes max.
• Keep your breathing steady. Cold shock may make you gasp uncontrollably at first. Regain control of your breathing.
• Get out immediately if experiencing chest pain, weakness, numbness, or any concerning symptoms.
• Warm up gently afterward. Don’t jump into a hot shower or sauna which could shock your system again.

Staying safe requires caution, temperature control, and even prior medical counsel. But with proper precautions, cold plunging can be an enjoyable and addicting addition to your self-care routine.

Expert Support for Your Cold Therapy Journey

At Plunge Junkies we’re committed to supporting you throughout your cold therapy experience. Our team of knowledgeable experts is ready to assist with any questions or concerns you may have about cold water therapy products and practices.

We offer guidance on:

• Selecting the right ice bath or cold plunge equipment
• Proper setup and installation of your cold therapy system
• Effective maintenance routines to ensure longevity of your equipment
• Safe and effective cold water immersion techniques
• Troubleshooting common issues with cold therapy products

Whether you’re new to cold therapy or an experienced practitioner, we’re here to provide accurate, timely, and helpful information. Don’t hesitate to reach out – your success and safety in cold therapy are our top priorities.

Final Thoughts

While timing does influence outcomes, evidence shows plunging into chilly temperatures can be advantageous any time of day when done safely.

The preferred time is early morning, as the cold exposure boosts alertness, energy, and mental clarity to start your day strong. It spikes metabolism, dopamine, and norepinephrine to shake off grogginess.

Post-workout cold water therapy aids workout recovery by reducing soreness and inflammation. Adding the contrast of sauna heat followed by an ice bath may further boost immunity, resilience, and cellular repair.

Simply remember to do your due diligence before facing the cold, and ask your primary care physician for helpful advice if needed before getting started on the path of a Plunge Junkie!

References

1. Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
2. Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American journal of medical sciences, 6(5), 199–209. https://doi.org/10.4103/1947-2714.132935 (anxiety)
3. Kurniasari, M. D., Monsen, K. A., Weng, S. F., Yang, C. Y., & Tsai, H. T. (2022). 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, 24(2), 245–258. https://doi.org/10.1177/10998004211063547
4. Hanssen, M. J., Hoeks, J., Brans, B., van der Lans, A. A., Schaart, G., van den Driessche, J. J., Jörgensen, J. A., Boekschoten, M. V., Hesselink, M. K., Havekes, B., Kersten, S., Mottaghy, F. M., van Marken Lichtenbelt, W. D., & Schrauwen, P. (2015). Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nature medicine, 21(8), 863–865. https://doi.org/10.1038/nm.3891
5. Xiao, F., Kabachkova, A. V., Jiao, L., Zhao, H., & Kapilevich, L. V. (2023). Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Frontiers in physiology, 14, 1006512. https://doi.org/10.3389/fphys.2023.1006512
6. Robinson, J. (2023). Cold and heat therapy to treat pain. WebMD. https://www.webmd.com/pain-management/when-use-heat-ice
7. Al Haddad, H., Parouty, J., & Buchheit, M. (2012). Effect of daily cold water immersion on heart rate variability and subjective ratings of well-being in highly trained swimmers. International journal of sports physiology and performance, 7(1), 33–38. https://doi.org/10.1123/ijspp.7.1.33
8. Chauvineau, M., Pasquier, F., Guyot, V., Aloulou, A., & Nedelec, M. (2021). 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, 3, 659990. https://doi.org/10.3389/fspor.2021.659990 (deep sleep after exercise)
9. Yeung, S. S., Ting, K. H., Hon, M., Fung, N. Y., Choi, M. M., Cheng, J. C., & Yeung, E. W. (2016). Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise: A Randomized Controlled Study. Medicine, 95(1), e2455. https://doi.org/10.1097/MD.0000000000002455
10. Brophy-Williams N, Landers G, Wallman K. Effect of immediate and delayed cold water immersion after a high intensity exercise session on subsequent run performance. J Sports Sci Med. 2011 Dec 1;10(4):665-70. PMID: 24149556; PMCID: PMC3761518. (delayed or immediate after ex)
11. Lunt, H.C., Barwood, M.J., Corbett, J. and Tipton, M.J. (2010), ‘Cross-adaptation’: habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans. The Journal of Physiology, 588: 3605-3613. https://doi.org/10.1113/jphysiol.2010.193458
12. Pilch, W., Pokora, I., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., Malik, L., & Wiecha, S. (2013). Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of human kinetics, 39, 127–135. https://doi.org/10.2478/hukin-2013-0075
13. Janský, L., Pospísilová, D., Honzová, S., Ulicný, B., Srámek, P., Zeman, V., & Kamínková, J. (1996). Immune system of cold-exposed and cold-adapted humans. European journal of applied physiology and occupational physiology, 72(5-6), 445–450. https://doi.org/10.1007/BF00242274
14. Hu C, Yang J, Qi Z, Wu H, Wang B, Zou F, Mei H, Liu J, Wang W, Liu Q. Heat shock proteins: Biological functions, pathological roles, and therapeutic opportunities. MedComm (2020). 2022 Aug 2;3(3):e161. doi: 10.1002/mco2.161. PMID: 35928554; PMCID: PMC9345296.
15. Keto-Timonen, R., Hietala, N., Palonen, E., Hakakorpi, A., Lindström, M., & Korkeala, H. (2016). Cold Shock Proteins: A Minireview with Special Emphasis on Csp-family of Enteropathogenic Yersinia. Frontiers in microbiology, 7, 1151. https://doi.org/10.3389/fmicb.2016.01151
16. Wang, Y., Lu, H., Li, S., Zhang, Y., Yan, F., Huang, Y., Chen, X., Yang, A., Han, L., & Ma, Y. (2022). Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. Journal of rehabilitation medicine, 54, jrm00258. https://doi.org/10.2340/jrm.v53.331
17. https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance