Science > What is the best temperature for a Cold Plunge?

What is the best temperature for a Cold Plunge?

Last Updated Jan 13, 2024

What is the best temperature for a Cold Plunge?

Our Answer: As cold as possible, or 33 Degrees Fahrenheit.
Official Answer: Most experts recommend water temperatures between 50 and 60 degrees Fahrenheit (10 to 15 degrees Celsius) for a safe and effective cold plunge or ice bath. This temperature range is cold enough to trigger the desired physiological responses, such as improved circulation and reduced inflammation, without being so cold as to cause discomfort or harm.

Building Up Your Tolerance

We recommend starting with Cold Showers and working to colder and colder temperatures as your tolerance builds. Listen to your body and adjust the temperature as needed. With time and practice, you may find that your ideal temperature range shifts and evolves.

cold showers are a great way to get started with cold plunges
Adding cold showers to your daily routine has many benefits.

How Long Should I Stay in?

The optimal duration varies depending on your experience level, individual tolerance, and specific goals. Here are some general guidelines to help you build up your tolerance:

Beginners: 30 seconds to 1 minute.

If you’re new to cold plunging, starting slowly and gradually increasing your exposure time is essential. Begin by immersing yourself in cold water for 30 seconds to 1 minute, focusing on deep, slow breaths to help calm your nervous system. You can gradually increase immersion time as your body acclimates to the cold.

Intermediate: 2 to 3 minutes.

Once you’ve built up your cold tolerance, you can start to increase your immersion time to 2-3 minutes. This duration should still provide noticeable benefits while minimizing the risk of overexposure to the cold.

Advanced: 5 to 10 minutes.

For experienced cold plungers, immersing yourself in cold water for 5-10 minutes can provide more significant benefits, such as increased endorphin release and more profound reductions in inflammation. However, listening to your body and avoiding pushing yourself beyond your limits is essential.

Wim Hof Method People: 10-20 minutes.

The Wim Hof Method, a specific cold exposure and breathing technique, allows some practitioners to endure cold plunges for extended periods (10-20 minutes or more). However, this method requires proper training, guidance, and practice, so it’s not recommended for beginners or those without experience.

Safety Precautions:

While cold plunging can offer numerous health benefits, it’s essential to practice it safely. Keep these precautions in mind:

  • Always consult with a healthcare professional before beginning a cold plunge practice, especially if you have any pre-existing medical conditions or concerns.
  • Never cold plunge alone. Ensure you have a buddy nearby to monitor your safety and help if needed.
  • Gradually acclimate to the cold to avoid shock or discomfort.
  • Listen to your body and stop your cold plunge if you experience any pain, numbness, or excessive shivering.

The Ice Brick

Long-lasting cubes for your ice bath