How long should you stay in a cold plunge?
There are many benefits to spending time in a cold plunge, but you will want to make sure you are spending the right amount of time cold plunging.
Staying in a cold plunge too long can become a safety concern and counteract the benefits offered. This is why it is so important to know how long you should stay in a cold plunge based on your experience and plunge temperature.
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The short answer: What is the ideal cold plunge time?
The ideal cold plunge time is two minutes to five minutes. The exact time that is right for you depends on your experience, temperature, body and goals.
For assistance to find out the temperature that best works for you, schedule a call with a cold plunge expert.
The total weekly time rule for cold therapy benefits
The optimal time to take advantage of cold plunge benefits is a total of 11 minutes over a week in two to four sessions.
Understanding the 11-minute weekly threshold
The 11-minute threshold is not a hard line but rather the time that you will get the most out of your cold plunge. Spending more than 11 minutes in a cold plunge during the week does not offer additional benefits to users.
Why splitting your sessions across multiple days works best
Splitting your cold plunge sessions over multiple days helps maximize adaptation and sustain the cold plunge benefits. The effects of a cold plunge can fade after a few days, so spreading out your use makes sure you get the most out of the benefits offered and better prepares your body for your next plunge.
Recommended cold plunge times by experience level
The time you should spend in a cold plunge can vary based on whether you are a beginner or a regular cold-plunger.
Beginners
If you are new to cold plunging, it is smart to start at 30 seconds to two minutes.
As you get used to cold plunging, you should keep the temperature of the plunge around 55 °F – 60 °F. While you are in your cold plunge, focus on your breathing, and keep it slow. The goal as you start cold plunging is to boost mood and to get accustomed to the lower temperature.
Regular plungers
Regular plungers can stay in their cold plunge up to five minutes.
When you get used to cold plunging, you can start lowering the temperature to 45 °F - 50 °F. As you lower the temperature, you can extend your cold plunge time by 15 to 30 seconds until you reach the five-minute mark.
Why you should rarely exceed five minutes in ice water
In cold plunges under 50 °F, staying in for longer than five minutes can come with risks without offering additional health benefits. At these low temperatures, your core body temperature can drop rapidly. The quick drop could result in hypothermia, a sudden failure in muscle function or cardiac stress.
How water temperature affects your time limits
Regardless of your experience level, your cold plunge time decreases the lower your temperature goes.
As your cold plunge temperature drops, so should the time you spend in the plunge to reduce health risks. If you are looking to spend more time in your cold plunge, consider setting a higher temperature and working your way up in time and down in temperature.
Begin your cold plunge journey by shopping our collection today.
Based on data from The Cleaveland Clinic reflecting cold plunge use above 40 degrees Fahrenheit, for no more than 5 minutes, starting at 1-2x per week under guidance from a health care provider. For informational purposes only – not medical advice or substitute for professional care. Consult a healthcare provider before starting, especially if pregnant or managing cardiovascular, blood pressure, or diabetes related conditions. Rate Outdoors does not independently verify these results.
