How Long to Cold Plunge

The benefits of cold plunging (also called "cold water immersion") are numerous, but unlocking them requires some precision. There is a lot of buzzing noise around the topic of cold plunging, and how long one should cold plunge to achieve the most benefits possible is a question that can be hard to find an answer to.

Most people who have tried submerging in cold temperatures find improved physical and mental health even after the first plunge! Improved post-workout recovery, eased muscle soreness, increased mental alertness, better moods, and a stronger immune system are all benefits that many cold plungers see. The excitement surrounding cold plunging can make it a hard topic to sort through.

How long you cold plunge will greatly change what you get out of the experience. With that in mind, let's look at some of the ideal lengths to cold plunge, as well as other factors that need to be considered.

How Long Should I Cold Plunge?

Cold water immersion or cold water swimming can be done in longer sessions as one effort or as multiple little sessions with breaks. Beginners usually start with 30 seconds in the water and then slowly work up to around 10 minutes.

Whatever your end goal, it is important to note that pushing your body too far and at a faster pace than it's ready for is not beneficial, it's damaging. Build up tolerance to colder temperatures and longer durations at a pace that suits your body and your needs.

Is Cold Water Immersion Safe?

Cold plunging comes with risks, but as long as it's done properly with attention to detail, it is a safe practice. What you do not want to do is cold shock your body into a lack of response. You avoid this by gradually increasing your tolerance to waters that are lower temperatures. Cold showers are a great place to start your exposure.

The low temperatures you expose yourself to when you partake in a cold plunge cause your blood vessels to contract and your blood flow to change/slow. If you have any heart conditions or significant health problems, it is best to consult your doctor before doing a cold plunge.

Is There Any Such Thing as Cold Plunges Being Too Cold?

Your body can handle much more than a cold shower, but it is still important to avoid going too cold, or you could cause problems. Most enthusiasts state that going below 40 degrees is not recommended. However, some people can go lower, and if your body is trained as well as prepared, that can be left up to your discretion.

How Long is Too Long for Cold Plunging?

Once you have built up a lot of tolerance and you're an experienced plunger, you can enjoy cold immersion for up to 15 minutes. Listen to your body. Make sure that as you increase your cold exposure, you're not putting too much strain on your physical or mental health.

Should You Dunk Your Head in a Cold Plunge?

There is nothing to say that you should not dunk your head in the water for an added rush. If you're taking full-body ice baths, the next level for many people is to fully immerse. Right before you get out of the bath, see if you can rise to the challenge and go all the way underneath. For an even more intense challenge, try dunking your head at the beginning of the ice bath. It will certainly make things more interesting.

How Long Should You Cold Plunge to Reap Benefits?

To reap the benefits of cold plunge therapy, you should stay in the water for a minimum of one minute and work up to 2-3 minutes, depending on your comfort level. It's not often advisable to exceed 10 minutes because, at that point, the risks can begin to outweigh the rewards.

Some recommend beginning with a 30-second plunge and then building up by adding a few seconds each time until you've built up to something significant and consistent.

Should I Shower After a Cold Plunge if I Was in for Too Long?

It is not advisable to jump right into a warm shower after your ice bath. Though it may seem like the logical option to use warm water to heat your body back up, the shock of going from extreme cold to extreme warm can counteract the cold plunge benefits and potentially cause great harm.

You cannot attempt to instantly warm up after a plunge. It has to be done gradually so that your body can acclimate. Here's what you need to do:

How Can I Warm Up After a Cold Plunge?

Cold exposure has many benefits, but it can be tricky to know how to end it. How do you warm up while avoiding dispelling the benefits you just worked so hard to gain?

Avoiding what's called "afterdrop" can be difficult if you aren't aware of how the process works. Afterdrop is when your body temperature continues to drop even after you get out of the cold water and into a warm environment. You have probably experienced it before but in a gentle way. If you've ever gone swimming, you may have noticed that it felt warmer in the water rather than out.

When you swim, your body shuts down circulation to the skin. Instead, warm blood pools in your core to create a sort of thermal layer that behaves like a natural wetsuit. It's wonderful when your body is trying to stay warm in cold waters, but it does mean warming up can be uncomfortable. This is because the cooling process doesn't stop as soon as you switch environments. You can lose a lot of heat from your core temperature which, when unheaded, can bring on shivering, feeling faint or unwell, and even hypothermia.

Warming up is as crucial a part of the process as the actual cold plunge. It requires the same attention as the rest of your routine, so take care. The key is to warm up gradually and allow your body time to adjust, just as you do when you're first learning to withstand extremely cold temperatures.

Get Active

Movement is one of the best ways to get blood flowing back into the body. This causes your body temperature to increase at a natural pace. Don't overexert yourself. You may discover some numbness, so be sure to move slowly and gently. The goal is to increase circulation, not do a workout.

Sit in the Sun

Contrast therapy is where you expose your body to both cold and hot temperatures at the same time. It has its benefits, as you will soon discover. Warm air and sunshine are gentle and completely free ways to counteract the cold that likely seeped into your bones.

Sunshine is a wealth of health all on its own. If you spend 10 minutes a day air drying in the sun, you will see improved health. Sunshine enables your body to create Vitamin D, which can regulate blood pressure, blood sugar, and your immune system, maintain healthy blood vessels, and improve your brain's function. Sunshine also strengthens bones, kills unhealthy bacteria, improves sleep, and boosts your mood.

If the sun is shining, take advantage!

Massage

Physical pressure is another way to encourage blood to flow freely through the body. Tapping lightly with your hand on your arms, legs, or entire body will stimulate your blood vessels and bring your body temperature up. You can try variations and see what works and feels best. Pay special attention to those areas that tend to get colder and stay cold such as your fingers and toes.

Eat or Drink Something Warm

This is a fairly natural response to being cold. When you come in from a day out in the cold, what's more comforting than a bowl of steaming soup? Warming your body from the inside out with a warm drink such as coffee or tea, or hot food is a comforting way to bring your body temperature up.

You should also opt for foods that are rich in protein, iron, and healthy fats, all of which will encourage your body to warm itself by nourishing your body's needs.

Can You Build Your Own Cold Plunge?

You certainly can. Because of the rising popularity of ice bathing, we have seen a sharp uptick in the price of cold plunges across the board. It has made accessing the health benefits complicated for many people.

Building your own cold plunge allows you to avoid the companies looking to make the most of the current market, and you don't have to wait on the overly full timeline. Brandon, the creator of the course at DIY Pools and Spas, saw the need for the magnificent health benefits to be accessible to a much wider range of people.

This course changes cold plunges from a specialty item that costs exorbitant amounts, to something within every person's grasp. As the world discovers more and more health benefits from this practice, you don't have to be left behind.

Thanks to Brandon's determination, we now have a course available that teaches anyone, regardless of their past experience, can have a cold plunge to use as they see fit. It works with such a wide variety of timelines and finances that you can dive right in and start seeing the healthy fruit of cold plunging right away!

The path to a healthier, happier life is right in front of you. Sign up for this course today and become the next person to see just what a cold plunge can do for athletes and non-athletes alike.