Experts don't agree on the ideal length of a cold plunge, but you can safely work up to 5-10 minutes in cold water. For recovery after a workout, 2-3 minutes in an ice bath is enough time to get all the benefits. If you stay in a cold plunge for longer than 30 minutes, you're in danger of getting hypothermia.
Start With Short Durations
When first starting, staying in an ice bath for no more than 10 minutes at a time is recommended. This short duration helps your body acclimate to the cold temperature. As your body becomes more accustomed to the cold, you can gradually increase the time spent in the ice bath.
The plunge can be done as one continuous session or multiple sessions with breaks between the sessions. Typically, cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time.
It takes a lot of energy to keep your body warm, so you'd think that calories would melt away. However, studies show that a ten-minute cold plunge will only burn 10-20 additional calories.
Slowly add ice to get closer to 50-59 degrees. Don't jump into the full 15 minutes: Start with 2-5 minutes and slowly increase your time in an ice bath. Over several weeks, move up to 10 minutes and eventually 15 minutes. Only immerse part of your body: Start by taking ice baths that only immerse your legs.
You should also know that prolonged exposure to an ice bath, beyond the recommended 15 to 30 minutes, can increase your risk of hypothermia. The recommended minimum period for cold water immersion is 5 minutes, however this can be adjusted to suit individual needs and tastes.
"A 3-minute cold plunge is a great way to activate the nervous system and get the blood flowing," says Dr. Rhonda Patrick, a neuroscientist and science communicator. "The cold shock response can have a number of health benefits, including improved circulation, reduced inflammation, and increased energy levels."
A 2 min cold immersion to the neck and five, 30 second cold showers per week led to a significant reduction in abdominal fat and waist circumference in the men in this study; also multiple psychological improvements related to stress & wellbeing.
Ice baths and metabolic health
Habitual cold-water immersion may help to reduce or change fat tissue, according to laboratory research done on rodents. These changes theoretically could lead to other downstream health benefits, including reduced cholesterol and improved blood sugar.
“An ice bath can cause reduction in blood flow to the extremities in peripheral vascular disease; increase in blood pressure in those with high blood pressure and increased risk of hypothermia in patients with impaired ability to regulate body temperature — as may be the case with poorly-controlled diabetes,” said Dr ...
His ice bath routine involves filling up a bathtub with cold water and adding a few bags of ice to bring the temperature down to around 50°F (10°C). Rogan then submerges himself in the ice bath for 10-20 minutes. Joe also uses his cold plunge pro by Sun Home at his home for daily ice baths.
While it's safe to do a cold plunge every day, it's possible to overdo it in a few ways. If you jump into cold water too fast, it can shock your body and cause problems with your breathing, heart rate, blood pressure, or mental state.
Dipping yourself in an ice bath for 30 days triggers considerable physiological adaptations such as reduced muscle soreness, improved circulation, and potentially heightened immune function. You may also notice an unexpected boost in mental resilience and mood regulation.
Avoid motions that jostle or irritate the affected area. This step is essential in aiding a speedy recovery. Ice for 15 to 20 minutes at a time, leaving ice off for 30 to 40 minutes in between. Icing can help with pain management and mobility.
Don't take a warm bath or shower soon after your cold session.
Despite these benefits, recent studies have raised concerns about the long-term effects of repeated ice baths and cold plunges, particularly regarding premature aging. The body's response to cold stress, while beneficial in moderation, can have adverse effects when overdone.
Cold plunges or ice baths initiate a range of physiological responses that can aid in detoxification: Boosting Lymphatic Circulation: Cold exposure causes the lymph vessels to contract, which in turn helps move lymphatic fluid throughout the body.
Should you take an ice bath every day? While not recommended, it is possible to take a cold plunge every single day and still feel the benefits.
While 8-9 calories per minute may not seem like a lot, over time, it can add up. For example, if you take a 10-minute cold plunge every day, you could burn around 80-90 calories per day, or 560-630 calories per week.
No, while an ice bath can certainly provide additional weight-loss benefits, it's not a singular solution. In order to lose weight properly, you will still need to improve your diet and establish a regular exercise routine.
Lowering the temperature: Brown fat activates at colder temperatures, right before you start shivering. Some studies suggest turning down the thermostat, taking a cold shower or an ice bath could activate brown fat to help your body produce more to burn more calories.
The cold water constricts blood vessels and stimulates circulation. This rush of blood to the face helps deliver oxygen and nutrients to the skin cells, promoting a healthy and radiant complexion. Improved circulation also aids in reducing puffiness and under-eye bags.
One of the little-known problems associated with cold water immersion is what's known as non-freezing cold injury. When we are exposed to the cold, it's normal for the hands and feet to feel very cold or numb and they may tingle or be painful on rewarming.
The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.