The answer may vary depending on individual factors, however the rule of thumb to follow is 2–4 minutes to a maximum of 10 minutes in water between 10 and 14 degrees Celsius. Firstly, it's important to note that there is no one-size-fits-all approach when it comes to ice bath therapy.
The consensus amongst physiology specialists is that cold water immersion with a water temperature of between 10°C and 15°C requires an immersion time of 10-15 mins to provide the best results. In theory it is recommended that the time you are in your ice bath for, matches the water temperature.
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.
We recommend cold plunging in the morning to wake your body up, which kicks the sympathetic nervous system into gear and synchronizes your circadian rhythm's “start” phase. Anecdotal evidence indicates that this more sudden and clear start to your day may make it easier to wind down and rest at the end of the day.
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.
Ice baths can be an especially effective way to burn fat outside of the gym. When you're exposed to cold conditions, your body activates a special type of fat, known as brown fat, to help you stay warm.
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.
There is no set amount of ice baths that you can have a week and you can have as few or as little as you like, but most experts will recommend between two to three ice baths a week as well as cold showers, in order to see both physical and mental health benefits.
Generally speaking, most fitness experts agree that the average number of ice baths you want to expose yourself, to per week, should top out at between 2-3 plunges, after which the benefits you receive become substantially less noticeable and may place excessive strain on the body.
After cold exposure, your body heats up—yes, HEATS up—for reasons discussed on the Huberman Lab Podcast with Dr. Craig Heller from Stanford. Body temperature increases tend to wake us up, whereas body temperature decreases tend to shift us toward sleepy states.
“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 ...
You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.
Balancing this process is crucial to obtaining the full benefits of the ice bath. With that in mind, it is generally recommended to wait at least 2 hours before taking a warm shower or bath. This allows the body to fully experience the benefits of the cold therapy, such as reduced inflammation and muscle soreness.
Slowly Begin the Warm-up Process: Drying Off and Covering Up
To prevent this, take your time to dry off thoroughly and wear warm, comfortable clothing immediately after the ice bath. Wrapping yourself in a cozy towel or robe and wearing dry socks can help retain body heat and initiate a gentle warming process.
Athletes and others find that regular ice baths can reduce inflammation, relieve sore muscles, and help with overall exercise recovery. “Small studies show that people who regularly take ice baths experience fewer bacterial infections, suggesting the practice can support your body's immune response,” says Dr.
Ice Baths Are Better than Cold Showers for Workout Recovery
A recent meta-analysis found that the most effective protocol is 11-15 degrees C (50-60 degrees F) for 11-15 minutes. Ice Baths will be more effective than a cold shower in this sense, partly due to your own confidence and conviction.
Taking ice baths before bed can be hugely beneficial for better sleep, for some individuals. This is because the cold temperature of an ice bath can release melatonin (the hormone that helps with sleep). It will also promote relaxation and reduce inflammation in the body, which may lead to improved sleep quality.
It burns calories as heat, and most of those calories come from fat," he said. Ferriss said you shouldn't start this plan cold turkey. Start with cold showers, work up to ice packs on your neck and then ice baths three times a week.
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.
In fact, a 2023 study found that 5 minutes immersion in a cold bath significantly improved the mood of the participants. I've noticed I'm generally less sore and I do feel more energized immediately following the bath. Perhaps the biggest effect has been on my mood.
The morning hours can be an excellent time to dive into a cold plunge routine. With the body just awakening from sleep, the shock of cold water triggers the sympathetic nervous system, giving you an instant energy boost and heightened alertness.
Avoid sudden plunges into extremely cold water to prevent shock. Time Management: Limit ice bath sessions to 10-15 minutes initially, gradually increasing duration as tolerance builds. Overexposure to cold water can lead to adverse effects.
Cold uterica can also make you feel faint and cause your throat or lips to swell. Ice baths can cause particularly severe reactions because your entire body is submerged. 21. Heart or lung conditions: Cold-water immersion narrows your blood vessels, which can increase your heart rate and blood pressure.
Don't take a warm bath or shower soon after your cold session.
Morning: Best for mental alertness and energy during the day. Exposure to cold water or cold air can stimulate the body and mind, helping you feel more awake and ready to take on the day. Additionally, morning exposure to cold has been shown to improve sleep quality at night.