How Often Should You Cold Plunge? Creating a Healthy Routine
Cold plunge therapy has gained significant popularity for its wide range of health benefits, which include boosting circulation and reducing muscle soreness. However, how often should you cold plunge to reap these benefits most?
In this guide, we give you all the information about how to use cold plunge therapy and its frequency, what the perfect cold plunge water temperature is, and create your routine.
What is Cold Plunge Therapy?
Cold plunge therapy is submerging your body in cold water for as short as 50°F (10°C) - 59°F (15°C). This practice which traces back to ancient traditions has become a favorite with athletes and wellness buffs for the benefit it has to the body and mind. Cold Plunging is something people ask us all the time how often should you cold plunge and how can they work it into their routine?
How Often Should You Cold Plunge?
If you're new to cold plunge, your first question might be, how long to cold plunge therapy. If you’re a beginner, 2-3 colds a week are a great place to start. The result is you are not overexposed to cold plunge benefits, but yet your body can adjust to the cold benefits. After this adaptation and as long as your goal is faster recovery or wellness improvement, you can gradually increase the frequency of daily sessions.
However, before you can figure out how often to cold plunge, you need to think about individual goals. Plunging after robust workouts may benefit athletes, or it may be a recovery tool used in some instances a week.
What Are the Cold Plunge Benefits?
Cold plunging offers a wide range of benefits that make it appealing for everyone, not just athletes. Some of the key cold plunge benefits include:
- Reduced muscle soreness: The cold water helps cut inflammation and muscle fatigue after a hard workout.
- Boosted circulation: Cold exposure causes your blood vessels to contract and expand, ensuring that you’re getting enough blood to your extremities.
- Enhanced recovery: It’s not just for bodies of steel like athletes or physically intensive lives; cold plunging can accelerate recovery.
- Mental clarity and reduced stress: When the cold impacts your body, it stimulates the vagus nerve — which is known for dropping stress and improving mental clarity.
What Temp is To Low for Cold Plunge?
A typical cold plunge is between 50-59°F (10-15°C) but you may wonder if it’s possible to go too cold. Putting yourself in the water below 50° can lead to hypothermia risks — especially if you’re not experienced or prepared for extreme cold. To prevent your system from shocking, it’s important to listen to your body and work your way into colder temperatures slowly.
The question of what temp is too low for cold plunge is subjective, but experts advise not going below 50°F unless under supervision or with experience.
What is the Best Cold Plunge Temperature for Therapy?
Individual’s preferences and goals will determine the ideal cold plunge temperature. This temperature usually works best for most people at 50-59 ° F. This range offers cold plunge benefits without being painful. But experienced cold therapy users may prefer even colder water — 45°F (7°C) in some cases — for shorter periods of time.
Ultimately, the best cold plunge temperature for therapy should be one you can maintain safely for 5-10 minutes without significant discomfort.
Frequency of Cold Plunge Therapy
The key of how often to cold plunge is to get it just right. It’s 2-4 times per week for general wellness. Daily plunges may be more beneficial for athletes hoping for faster recovery. Remember that it's all about consistency not the frequency, if you are going to cold plunge, do it regularly rather than try and squeeze it all in at once.
Duration of Cold Plunge Therapy
A cold plunge session should be between 2-10 minutes. But for beginners, it’s best to begin with 2–3 minute sessions before gradually extending to longer, as your body adjusts to the cold.
For seasoned users, how long should you cold plunge can extend to 10 minutes, but going beyond that may not provide additional benefits. Over time, your body will tell you the optimal cold plunge time based on your tolerance and needs.
The Takeaway: Build Your Cold Plunge Routine Today!
But cold plunge therapy can also be a powerful tool in your larger arsenal for a healthy life with benefits such as faster recovery to sharper mental faculties. You can easily add this practice into your wellness routine by practicing 2-3 sessions a week, then starting to increase the frequency and length of each session. So, just remember that we need to keep a safe cold plunge temperature and time, and to stay mindful of how our bodies react to it.
Ready to take your wellness journey to the next level? Explore our range of cold plunge products at The Ice Plunge and start building your cold plunge routine today!
FAQs
Can you overdo a cold plunge?
Yes, a cold plunge is something you can overdo. If done too quickly or overexposed to cold water, it can cause hypothermia, frostbite, or even suppression of the immune system. Work with short, controlled sessions with both shortening length of time and frequency.
How Often should you cold plunge for weight loss?
For weight loss, cold plunging 3-4 times a week may help boost your metabolism. The cold exposure activates brown fat in the body, which can lead to increased calorie burn.
Is it better to cold plunge at night or morning?
The time isn't strictly better — but a morning cold plunge can boost your metabolism and increase alertness. A cold plunge at night can even reduce muscle soreness and help soften your mind a bit for a better night’s sleep.
How often should you do cold water therapy?
For general wellness, you can do cold water therapy 3-4 times a week; and if you have an intense recovery need, you can do it daily. You have to listen to your body and adjust the frequency accordingly.