This maximizes the cryotherapy benefits of cold water immersion without inducing excessive stress or putting tissues at risk of frostbite or the body at risk of hypothermia. If you are new to ice baths, start with 5 minutes and gradually work your way up to a maximum of 15 minutes.
This may boost circulation and lower inflammation. How long should I stay in an ice bath? There are no universal guidelines. Some research has used water temperatures between 50 to 59 degrees F. You'll want to limit your stay to 15 minutes, though this depends on the individual, as tolerance increases over time.
Ice Bath Tips
Use a little bit of ice and slowly add more, increasing the ice level as your tolerance builds. This will help you ease into taking ice baths regularly if you plan on using cold therapy as a form of treatment. Try to stay in the ice bath for as long as you can, but do not exceed 15 minutes.
Exposure to extreme heat or freezing cold for prolonged periods may not good for the body. If you take a dip, staying in an ice bath for more than 15 minutes is not recommended. Listen to your body. If you notice you are getting very tired or your skin is changing colors, it's time to get out.
It should also be said that Frostbite and Hypothermia are often worries for people thinking about ice baths, though both are unlikely due to the bath being above freezing point (for Frostbite) and last for 15 minutes or less (Hypothermia generally takes at least 30 minutes).
Consider your cold tolerance. It's okay to start around 60°F and work your way down later. It's also okay to start at 30 seconds to 1 minute and work your way up to 2 to 10 minutes. We recommend 2 to 10 minutes but even starting at 1 or 2 minutes is okay when you begin to get yourself used to the ice bath routine.
Just keep in mind: Cold plunging is considered a hormetic stressor that may be health-promoting in small doses—but too much could overtax your body, particularly if you're already feeling burnt out. (More on how to cold plunge safely below).
Sudden immersion into cold water may cause cardiac arrest, even for a healthy person. The shock of the cold water can also cause an involuntary gasp reflex that can cause victims to swallow water and drown, even for a good swimmer. Cold water can paralyze the muscles instantly.
Done properly, ice baths for recovery may be worth trying. There have been some positive benefits reported in using ice baths after endurance activities. However, ice baths may decrease your gains in strength and muscle growth.
How long do athletes sit in ice baths? A 2016 meta-analysis of ice bath studies found that athletes experienced the best results after soaking in water temperatures between 10 and 15 °C (50 to 59 °F) for 10 to 15 minutes. If you're attempting this at home, be sure to check the tub's temperature using a thermometer.
Staying in an ice bath for too long can also cause hypothermia, which occurs when your body temperature drops too low. That's why it's important to use a timer and keep your ice baths brief. And remember to pay attention to your body.
A small 2017 study showed that ice baths may not be as beneficial as once thought, but many medical professionals — especially those who work with serious athletes — still consider them useful. And a 2021 study of college soccer players showed that cold water immersion therapy promotes basic post-sport recovery.
According to Rogan, he takes an ice bath after every workout. 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.
A good target time for a cold plunge is three minutes in the water. Eventually you will be able to add more time, but the most important thing is to listen to your body. For complete cold plunge beginners, you can develop your tolerance by taking a quick dip (30 seconds) or regular cold showers.
The heart. Cold water immersion raises blood pressure and increases stress on the heart. Studies have shown this is safe for healthy people and the effects are only temporary. But it can be dangerous for people with heart trouble, sometimes leading to life-threatening irregular heartbeats, Cronenwett said.
Summary. In short, if you want to make the most out of your ice bath and reap those tasty long-term benefits, it's best to NOT take a warm shower right after your cold plunge. However, don't forget to warm up in a more natural way by drying yourself off and bundling up in a towel or two.
Cold showers can also be safer for the average person as they can be done at home, while ice baths are better done with supervision from a professional. Ice baths are also better right after a workout or intense exercise, while a cold shower can be used anytime. Overall, there aren't huge differences between the two.
"I would caution against it for anyone with a cardiac history," said Plutzky, who noted that little research on the health effects of cold water immersion included people with heart conditions.
Improved Brain Function
Improved cognitive performance is a major benefit of an ice bath. If you find that you're struggling with focus or concentration, say when you are working or studying, consider jumping in a cold plunge tub to assist in your abilities.
"One meta-analysis published in 2022 found that cold water immersion was an effective recovery tool after high-intensity exercise, decreasing muscle soreness, creatine kinase presence and perceived recovery for up to 24 hours after exercise," she said.
As your body scrambles to protect its core temperature, it progressively cuts off blood flow to non-essential muscles. Unfortunately, muscle and nerve fibers don't work well when cold. You become progressively weaker and you become exhausted more rapidly.
If you feel very cold, disorientated or dizzy seek help immediately. After your ice bath, warm up gradually. Pat yourself dry and put on warm, dry layers - you could even make a warm drink.
Can You Cold Plunge Daily? Yes, you can plunge daily, but D'Agostino suggests creating a routine beginning with three days per week for the first few weeks so you can take note of how your body feels as you introduce a new stimulus. “The latest research shows that 11 minutes a week of being fully submerged is ideal.