Optimizing Cold Plunge Temperature and Time for Maximum Health Benefits

Optimizing Cold Plunge Temperature and Time for Maximum Health Benefits

Are you planning to incorporate cold plunges into your wellness routine? Excellent! This therapy can end up being life-changing! However, it's essential to follow some cold water therapy guidelines to fully benefit from this chilling journey!

As such, if you’re looking for the correct cold plunge temperature and time, look no further - we've got you covered! Keep reading to discover the sweet spot for temperatures and the safe duration to get your body used to the cold!

Key Takeaways

  • The average cold plunge temperature is between 50-60°F (10-15°C), although some experienced plungers prefer lower temperatures of 37.4-39°F (3-4°C). These ranges can reduce muscle soreness, improve circulation, boost the immune system, and increase energy.
  • Cold plunge duration should begin at 30-90 seconds. You can extend it up to 10 minutes as you acclimate. Listen to the body’s cues to avoid overexposure risks.
  • The frequency of cold plunges should start at 1-2 times per week with gradual adjustments based on personal responses, balancing recovery and tolerance.

Unlocking the Ideal Cold Plunge Temperature

Diving into a cold plunge may seem daunting, but rest assured - it’s not about turning the temperature dial to the coldest point. Cold plunge therapy is actually about finding the balance between maximizing health benefits and maintaining the core body temperature. The recommended temperature for cold plunge therapy ranges between 50-60°F (10-15°C). This range is optimal for:

  • reducing muscle soreness through cold plunges
  • improving circulation
  • boosting the immune system
  • reducing inflammation
  • increasing energy levels
  • boosting mental health
  • improving metabolism

However, these temperatures aren't the limit! Experienced cold plungers often use temperatures as low as 37.4°F (3°C). But this is only achieved through time and practice, so we don't recommend trying it during your first sessions.

In fact, many cold plunging enthusiasts prefer starting with cold showers with water temperatures between 64.4-68°F (18-20°C).

The Science Behind Cold Exposure

But what exactly happens inside your body when you immerse yourself in cold water? The science is fascinating!

When you're exposed to the cold, your blood vessels constrict. This means the blood is pulled away from the extremities and gathered around your vital organs to maintain their optimal temperature. This can increase your heart rate and blood pressure. Then, when you get out of the cold, your blood vessels return to normal. This process improves circulation, reduces inflammation and muscle soreness, and potentially boosts the metabolism.

The shock of cold water can also increase the production of endorphins, norepinephrine, and dopamine. As such, cold exposure triggers our sympathetic and parasympathetic nervous systems. This means that cold plunges can:

  • reduce depression and anxiety
  • boost our mood
  • improve cognitive function
  • help us stay alert
  • improve our stress management skills
  • help us relax.

Listen to Your Body's Responses

Considering the details mentioned above, it's no wonder that taking a cold plunge means considering the tiniest details. A mistake in temperature or duration is enough to increase the risk of hypothermia or cold shock and put extra stress on your cardiovascular system. That's why it's crucial to learn to listen to your body. Don't overdo it during your first sessions because you're not competing with anyone.

Start with higher temperatures. You can even start with cold showers if that's what makes you comfortable. Use whatever temperature takes you out of your comfort zone but does not cause any discomfort. Lower the temperature during each session - or every 2-3 sessions, it's completely up to you. Get out once you feel any discomfort. Don't underestimate how powerful cold temperatures are.

After all, a wellness journey should be comfortable and enjoyable, shouldn't it?!

Tailoring Duration for Effective Cold Plunging

Just as temperature matters, so does the duration of your cold plunge sessions. As a novice, you should start with short exposure sessions of 30-90 seconds to safely build tolerance to the cold. Add 15-30 seconds every 1-2 sessions. Over time, you'll be able to reach the optimal duration of up to 10 minutes.

Did you know specialists believe that as little as 11 minutes of cold plunging a week (distributed throughout several sessions) are enough for you to enjoy the benefits?

Furthermore, multiple studies have shown that cold plunging sessions of 2-10 minutes at 50-57°F (10-14°C) are enough to reap all the benefits of cold exposure!

Short vs. Long Soaks

Whether you prefer a quick dip or a lengthy soak, each has its unique benefits. Short-duration cold plunges of 1-3 minutes are excellent for a mental health boost! In fact, a study has shown that immersing ourselves in cold water at only 68°F (20°C) for only 2-3 minutes can significantly improve our mood, as well as reduce anxiety and depression!

On the other hand, longer soaks can be more effective for brown fat activation, as well as for reducing inflammation and muscle soreness. They can also help with pain management.

The key is to find the duration that suits your health goals and personal comfort best!

Frequency Matters: Establishing a Cold Therapy Regimen

If this is the first time you're exposing yourself to cold, start with 1-2 sessions a week and do not exceed 11 minutes in total. Then, as your body adapts and builds cold tolerance, you can increase the frequency and the duration.

The duration you want to achieve depends on your health and goals. Some say that daily cold plunges work best for them. Others enjoy their benefits with just 3-4 sessions a week.

The frequency may also depend on whether you have any underlying health conditions. For example, if you're using cold plunges to treat a health issue like arthritis, your doctor may adjust the duration and frequency of your cold plunges based on your symptoms.

Best Time of The Day to Take a Cold Plunge

Is there a best time of the day for a cold plunge? The answer to this question depends on your preferences and goals. In short, you can take a cold plunge whenever you want, as long as it's not right before sleep.


If you want to cut back on coffee intake, take a cold plunge in the morning! It does wonders! A morning cold plunge can have numerous several health benefits, including:

  • reducing physical or mental energy deficits
  • boosting circulation
  • increasing alertness and focus
  • reducing inflammation
  • improving mood and mental well-being

It's not even necessary to cold plunge in the morning to enjoy these benefits - a cold shower is enough! Your day will become instantly better, and your motivation will definitely increase!


Getting ready for a workout? Consider a pre-workout cold plunge. While this practice isn't as popular as taking a cold plunge after exercising, it offers several benefits, including:

  • an energy and mental health boost
  • increased focus
  • increased blood flow to the muscles
  • brown adipose tissue activation
  • increased alertness

In short, cold plunging before going to the gym can improve your performance and help you achieve your fitness goals!


You've probably already heard that many athletes take a cold plunge or an ice bath after a strenuous workout. It's not a surprise, considering how many muscle-related benefits cold water immersion has!

Due to the vasoconstriction caused by cold exposure and the subsequent physiological reactions it triggers, post-workout ice baths can potentially:

  • reduce muscle soreness and inflammation
  • enhance recovery of muscle function
  • activate brown fat
  • guarantee a well-deserved post-workout relaxation
  • help you withstand more workout sessions.

On the other hand, it's essential to consider that post-workout cold plunges may be detrimental to gaining muscle strength and growth. This study has shown that maximal muscle endurance and strength have increased only in groups that were not exposed to cold.


Since cold plunges guarantee deep relaxation, why not schedule them in the evening? You can even take a cold plunge after dinner. It can potentially speed up digestion! However, avoid taking a cold plunge right before going to sleep. Your body needs time to warm up naturally, and this usually takes approximately two hours.

Cold Plunging: Tips and Safety Measures

We've already mentioned that it's extremely important to consult with a healthcare provider before taking your first ice bath, especially if you have:

  • heart disease
  • high blood pressure
  • epilepsy
  • circulatory system issues
  • local malignancies
  • diabetes
  • hydrophobia
  • open wounds

Furthermore, it's essential to ensure that the water is always clean and that any harsh cleaning solutions have been thoroughly rinsed. This will help prevent infections and skin or eye irritation.

In addition, we strongly recommend practicing some breathing techniques before taking the plunge. Your first reaction to the cold may be to hold your breath or hyperventilate. These will only worsen your ability to control your body, and therefore, the risk of hypothermia or injuring yourself is higher. Box breathing or the 4-7-8 breathing technique can do wonders! This approach will let your mind and body know you're in control of the situation, and they can just relax and enjoy the chill!

Another thing to consider is to avoid immersing your whole body during the first sessions. Additionally, don't jump into a hot shower right after ice bathing. Let your body warm up naturally.

If you're unsure about anything cold-related, don't hesitate to seek professional advice. Cold immersion therapy leaves no room for guessing!

Enhancing Cold Exposure with Complementary Practices

Did you know that you can enhance the benefits of cold exposure with complementary practices?

Contrast therapy, for example, involves alternating immersions in hot and cold water. Since heat causes our blood vessels to dilate and cold leads to vasoconstriction, contrast therapy will cause a pumping circulatory effect.

This process improves circulation, reduces inflammation and pain, and boosts our mental well-being! In fact, a study has confirmed that the alternation between hot and cold baths can improve muscle hemodynamics and oxygenation. As such, it's often used as a therapeutic method for various muscle injuries!

You can start with a 5-minute immersion at a water temperature of 100-110°F (37-43°C). Then, quickly switch to a tub filled with cold water that has a temperature of 50-59°F (10-15°C). Spend only 1 minute in the cold tub. Repeat this for about 20-30 minutes.

Contrast therapy can also be performed with sauna sessions. You'll have to stay 15 minutes in the sauna, then immerse yourself in cold water for roughly 2-5 minutes. Repeat this cycle 2-3 times, always ending with cold water immersion.

Get Your Coldture Cold Plunging Equipment Today!

Now that you’re armed with the knowledge of cold plunges, the time has come to prepare for your first ice bath! Safety is of utmost importance. Ensure that you'll have someone accompany you during your first ice baths, follow cold exposure guidelines, and - the most important detail - practice listening to your body! These will help prevent associated risks like hypothermia and cold shock.

Then, the next step is getting a cold plunge tub. While you can undoubtedly DIY one, we do not recommend it. A homemade cold plunge tub can indeed be less expensive than buying one. But you'll soon discover that replacing the water, cleaning it, and maintaining the needed temperature will not justify the savings.

On the other hand, Coldture cold plunge tubs are extremely easy to use! Our filters keep the water clean for up to 45 days and our tubs and water chillers can be activated through a remote control! We even have a tub that cleans itself - how awesome is that?! In short, even if buying a tub is more expensive, the investment pays for itself in time through convenience, health benefits, and relaxation!

Coldture Offers Canada's #1 Cold Plunge Products!

Here's what you can get if you choose Coldture products:

  • The Pro Plunge (spoiler alert: this is the self-cleaning tub!)
  • The Classic/Barrel Cold Therapy Plunge Tub, which can accommodate both vertical and horizontal cold plunges.
  • The Ultra Barrel Light Tub, which is excellent for those who travel a lot and want to bring their cold plunging equipment along!
  • The Classic Cold Plunge Tub Bundle, which comes with our water chiller.
  • The Cold Plunge/Ice Bath Water Chiller, which keeps your water as cold as you want for extended periods.
  • The absorbent mat, which helps keep the floor and the space around your tub dry; it is non-slip and has anti-mildew properties.
  • The Premium Sanitizer Starter Pack, which includes chlorine, oxidizer, alkalinity plus, and testing strips.
  • The Premium Dry Sleeves, which provide ultimate protection against condensation drip around hoses.
  • The Premium 20-micron filters, which keep the water clean for up to 45 days.

In short, we've made sure that everything is covered! All you've got to do is enjoy your chilly journey!


In our journey through the icy world of cold plunge therapy, we’ve seen how this ancient practice, now bolstered by modern science, can confer a myriad of benefits - from improved circulation to enhanced mood!

However, the key to actually benefitting from these is sticking to recommended guidelines, of which the most important are the cold plunge temperature and time.

So, are you ready to dive into the invigorating world of cold plunge therapy? Contact Coldture today to get the best cold plunge tub you'll ever have!

Frequently Asked Questions

How long should you stay in a cold bath?

If you're just starting out, you can stay only 30-60 seconds. Increase the duration during each session until you reach approximately 10 minutes.

What temperature should an ice bath be?

The optimal ice bath temperature should be below 59 degrees Fahrenheit (15 degrees Celsius) to provide therapeutic and physical benefits. Some enthusiasts prefer colder temperatures of 39.2 degrees Fahrenheit (4 degrees Celsius).

Is 5 degrees too cold for an ice bath?

Yes, 5 degrees Celsius may be too cold for an ice bath, especially if you're not used to it. Start at a higher temperature and gradually decrease it while listening to your body's signals.

How often should I take a cold plunge?

It's recommended to start with cold exposure 1-2 times per week as a novice to acclimate to the practice safely.

What is the best time of day to take a cold plunge?

The best time to take a cold plunge depends on your personal preferences and goals. You can do it in the morning or evening, pre-workout or post-workout. Choose the time that aligns with your desired outcomes.

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