Cold plunges, commonly known as ice baths, are a popular practice that many individuals use to aid in exercise recovery, promote mental well-being, manage weight, and enhance mental resilience. However, a crucial question often arises: "How cold should a cold plunge be?".
In this article, we will explain what the optimal temperature is for a cold plunge and provide some tips on how to have a safe and effective experience.
What is a Cold Plunge?
A cold plunge involves immersing your body in cold water for a short period of time. It’s a form of cold therapy that triggers various physiological responses in the body. Cold plunges are believed to stimulate the release of norepinephrine.
This hormone can regulate mood, reduce anxiety and depression, promote better sleep, and reduce inflammation and swelling, amongst many other health benefits.
How Cold Should an Ice Bath Be?
Determining the optimal cold plunge temperature and time is crucial to maximize its benefits. Research suggests that the ideal temperature range for a cold plunge is between 10-15 degrees Celsius (50-60 degrees Fahrenheit).
But remember, individual preferences and cold tolerance levels can vary, so we suggest you consider your own comfort and adjust as needed.
For Beginners
If you are new to cold plunges, we recommend starting at warmer temperatures and gradually working your way to colder temperatures. Begin with water around 15 degrees Celsius (59 degrees Fahrenheit) and see how your body responds. Once you feel comfortable, you can progressively decrease the temperature over time.
Ideal Ice Bath Temperature
As you become more accustomed to cold plunges, aim to reach temperatures between 5-10 degrees Celsius (41-50 degrees Fahrenheit). Adjust the temperature based on your level of cold conditioning.
Keep in mind that the primary goal is to challenge your body without pushing it beyond its limits. Listen to your body and find a temperature that provides a refreshing and invigorating experience without causing discomfort or harm to your body.
How Much Ice Should I Add to My Ice Bath?
The amount of ice needed to reach the desired temperature can vary depending on the size of your ice bath and the initial water temperature. If you are using an ice bath tub with a built-in chiller, follow the manufacturer's instructions to set the desired temperature.
For other types of ice bath setups, such as inflatable tubs or steel tubs, you can use floating thermometers to monitor and adjust the water temperature. It may take some experimentation to find the right balance, but try to achieve the recommended temperature range we mentioned in this article.
How Long Should You Cold Plunge?
The duration of your cold plunge sessions also plays a role in maximizing its benefits. Recent studies suggest that the minimum effective dose for ice baths is 11 minutes over the course of a week, spread out in smaller sessions of 2-4 minutes.
However, it's important to note that this recommendation is based on the assumption that you are already conditioned to the cold. We suggest beginners to start with shorter exposure times, such as 30 seconds to a minute. Then, gradually increase the duration as your tolerance improves.
How to Prepare for Your First Ice Bath
Preparing for your first ice bath is essential to ensure a safe and positive experience. Here are some tips to help you get started:
Warm Up
Engage in light physical activity or take a warm shower to increase your body temperature before the cold plunge. This can help prepare your body for the sudden change in temperature. You can even alternate between the sauna and ice bath like we do at our facility.
Breathwork
Practice slow and controlled breathwork techniques during your ice bath. Deep breaths can help regulate your body's response to the cold and promote relaxation.
Build Your Cold Tolerance
Start with shorter ice bath sessions and gradually increase the duration as your body adapts. Don't push yourself too hard in the beginning, and always listen to your body's signals.
Conclusion: Cold Plunge Temperature
Determining how cold a cold plunge should be is subjective and depends on your preferences and tolerance levels. The recommended temperature range for an ice bath is between 10-15 degrees Celsius (50-60 degrees Fahrenheit).
It’s essential to listen to your body, adjust the temperature based on your comfort level, and gradually increase exposure times as you build your cold tolerance.
With proper preparation and mindful practice, a cold plunge can provide numerous benefits for your physical and mental well-being. You can learn more about cold therapy on our blog.