How often should you use a cold plunge?
How often you should use a cold plunge depends on several factors, such as the benefits you hope to take advantage of and the amount of time you spend in your plunge each session.
For most users, cold plunging every other day while not spending more than 11 minutes in your plunge every week can offer the best results. If you are newer to cold plunging, take your time and work up to 11 minutes a week. Using a cold plunge for 11 minutes spread out over a week helps balance safety and maximize cold plunge benefits.
To start taking advantage of a cold plunge’s benefits, shop our cold plunge collection today.
The ideal frequency: How many times a week should you plunge?
For optimal performance, you should plan to use your cold plunge two to four times a week.
With your weekly cold plunge uses, aim for spending a total of 11 minutes in your cold plunge a week. After 11 minutes weekly in a cold plunge, there is no evidence of additional benefits; however, your risk of hypothermia could increase.
Is it safe to use a cold plunge every single day?
Yes, it is safe to use a cold plunge every day.
There are many benefits to using a cold plunge every day, as long as you stay around the 11-minute mark for the week. Daily cold plunge users need to make sure they practice proper techniques. One way they could do this is by listening to their bodies and adjusting plunge frequency accordingly.
Structuring your plunge frequency based on your goals
What your goals are could alter the frequency with which you use your cold plunge. These are a few goals that could change how often you use your cold plunge.
If you don’t see your goals here, connect with an expert to learn how often you should be cold plunging based on your goals.
How often to cold plunge for muscle recovery and athletic performance
For muscle recovery and optimal athletic performance, you can expect to go into your cold plunge two to four times a week. To help reduce soreness or swelling after a workout, look to cold plunge no more than 30 minutes after finishing your exercises. If you had been resistance training, it may be best to wait a little longer before cold plunging to avoid muscle hypertrophy.
The ideal frequency for reducing anxiety and boosting daily dopamine
Cold plunging can help reduce anxiety and boost dopamine if done the appropriate amount. For these benefits, look at using your cold plunge every other day. Less than this amount won’t allow you to adapt to the lower temperatures, and more than this can have the opposite effect.
Using cold therapy for metabolic support and fat loss
Cold plunges can be used for metabolic and fat loss support if paired with exercise and diet. For these results, look at using your cold plunge three to five times a week, lasting one to three minutes a session. To take advantage of these benefits, try using your cold plunge in the morning to help boost metabolism.
When is the best time of day to cold plunge?
The best time of day for you to cold plunge depends on the results you are hoping to get out of your plunge.
If you are looking for a boost in energy, dopamine and cortisol, you should consider cold plunging in the morning after waking up. Cold plunging in the evening, specifically before bed, could promote relaxation and better sleep.
Those looking for a little burst of energy throughout the day can cold plunge as needed. Using a cold plunge shortly after your workout could assist in muscle recovery and soreness reduction.
Signs you are overdoing it and need to reduce your plunge frequency
There are many benefits to cold plunging, but if you start seeing the opposite of any of the benefits, it may be a sign you are overdoing it and should reduce your cold plunge frequency.
Some of the signs that you may be using your cold plunge too much and should cut back are exhaustion, uncontrollable shivering or shaking, numbness and increased stress. If you notice any of these signs, a reduction in cold plunge use can help you avoid these problems while allowing you to enjoy the benefits a cold plunge offers.
How do I start cold plunging?
Any newcomer should start cold plunging slowly. When you first cold plunge, it can be a shock to the body, which is where some of the benefits come from but can be a little surprising.
For any beginner cold plungers, set your temperature between 50°F and 59°F. Beginners should try to start their cold plunges between 30 seconds and 1 minute to get their body used to the experience. As they feel more comfortable cold plunging users can slowly lower their cold plunge temperature and raise their cold plunge time.
Take the first step in cold plunging by shopping for an at-home cold plunge.
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.
