How Long and How Cold Should Your Ice Bath Be? Cold Plunge Tips Based on Science

We unravel the minimum effective dose for cold plunge including how cold and how long should your ice bath sessions be

how long and how cold to ice bath

How long and how cold should your ice bath be?

Whether you are new to cold plunge or experienced with taking ice baths for things like improving exercise recovery, mental health, weight loss and increasing mental resilience, the question of “how long should I stay in the ice bath” and “how cold should an ice bath be”, might still be unanswered.

We have been writing about hacking your health with ice baths for years now, and the benefits of ice baths are well and truly out there, with new research and studies coming out regularly, giving us more reason to expose the body to the cold.

In this article, we will cover a few basic ways to get the most out of your cold plunge session and answer important questions about cold plunge like the best temperature for ice baths, the best time to cold plunge, how to breathe during an ice bath, and how long to spend in an ice bath.

The rise in using cold plunge for accessing better health has become a more mainstream approach, thanks to people like Wim Hof, Dr. Andrew Huberman, Joe Rogan, Dr. Rhonda Patrick, Susanna Soeberg and more promoters and experts chiming in on the benefits of cold exposure.

After exploring cold plunge as a recovery protocol and following and researching the many benefits of taking an ice bath, we have some cold plunge tips to get the most out of your next ice bath session.

See the Best Ice Bath Tubs for Cold Plunge in 2023

Why Take a Cold Plunge?

We have gone into detail about the various benefits of cold plunge in other articles the scientific backing for exposing the body to the cold is strong and expanding.

Some of the main benefits of ice baths and the reasons I ice bath at least 3 times per week include:

  1. Cold water exposure causes massive release of norepinephrine which regulates mood and can help regulate anxiety and depression

  2. Shivering and non-shivering thermogenesis from cold plunge can improve metabolic health and burn calories for improved body composition and weight management

  3. Vasoconstriction of the blood vessels can help reduce inflammation and swelling which can in turn reduce pain and improve recovery time

  4. Cold exposure can activate the vagus nerve and promote the activation of the parasympathetic nervous system or ‘rest and digest’ state, reducing stress and increasing relaxation

  5. Ice baths encourage the activation of brown fat which can improve mitochondrial function and increase energy levels

  6. Ice baths can help improve sleep cycles by promoting relaxation

  7. Cold plunge can assist in developing mental resilience in order to overcome challenges in other areas of life

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How Long To Stay In An Ice Bath

Based on the latest research, the minimum effective dose to achieve the benefits of ice baths is 11 minutes over the period of a week, spread out in smaller session of 2-4 minutes.

Yes, if you are already conditioned to the cold and exposing the body to extreme cold temperatures, then 11 minutes of cold plunge over a week may seem insignificant to you. It is also important to remember that the length of time you spend in an ice bath should be guided by the temperature of the water you are setting your ice bath to.

Studies conducted by Soerberg et al 2021 suggests that the ideal exposure parameters for a cold plunge is to fully submerge your body up to the neck in water below 15 degrees Celsius or 59 degrees Fahrenheit. Soeberg says that this is enough to have a positive impact on metabolic function.

The length of the time spent in an ice bath should also be adjusted according to the temperature of your cold plunge. For example, some of the ice bath tubs we have tested out, can reach temperatures of close to zero degrees Celsius. When taking an ice bath temperatures 10 degrees Celsius and lower, you can adjust your exposure time to whatever length of time suits your level of conditioning.

For a cold plunge novice, 30 seconds exposure in an ice bath of 3-5 degrees Celsius exercising slow and controlled breathing would still promote benefits associated with cold exposure. Much like adapting to a cold climate over time, if you regularly ice bath, you will become more conditioned to the cold temperatures and may require, and be able to withstand, exposures of 5-10 minutes in the same temperature. Adjusting your exposure time and temperature according to you individual level of cold conditioning is essential.

What Temperature Should An Ice Bath Be?

The ideal temperature range for ice baths is between 10-15 degrees Celsius or 50-60 degrees Fahrenheit, according to research. Again, it is important to establish your base levels of cold tolerance if you are new to cold plunge as cold plunge should be approached from an individual level.

When I first started taking ice baths, a 3-5 minute cold shower at 15 degrees Celsius was enough to achieve some noticeable cold exposure benefits relating to increased alertness, focus, energy and mood boost.

As I progressed and became more conditioned to the cold, I found that exposures of 2 minutes at 10-12 degrees Celsius submerged up to the neck was a challenging yet achievable temperature to accumulate 15-20 minutes per week of cold exposure.

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Now, I aim for temperatures of 5-8 degrees Celsius with exposure lengths of 2-3 minutes long, taking 3-4 of these exposures per session or per week. Although the experts like Susanna Soeberg, can’t really confirm the exact threshold of temperature where we start to experienced the benefits, it is more important to practice habituation of cold plunge and base your ice bath temperature and length of time in the cold plunge on your base level of cold conditioning.

Getting the water to the desired temperature for cold plunge is an easier task when you are working with an ice bath tub that has its own built in chiller unit that allows you to set the temperature of the cold water to the degree, like the Cold Plunge, Stoic Ice Bath Australia or Polar Monkeys Ice Bath. These types of ice bath tubs are a plug-and-plunge type of setup and generally give you ice cold water on demand.

When using a more rudimentary ice bath tub that requires ice bags to cool down the water for each session, like the Ice Barrel, I would recommend investing in a floating thermometer like this one, so that you can set a more accurate ice bath temperature. In my experience, the Ice Barrel takes about 6-8 bags of ice to get the tub down to about 10-12 degrees celsius which is where I like to set most of my cold plunge sessions.

For similar inflatable ice bath tubs or steel tubs for cold plunge, the best method for maximising the ice bags is to first fill the tub with water 3/4 full, then add your ice, saving 1-2 bags for re-cooling if you are doing multiple rounds of cold plunge, letting the ice sit for a few minutes to really cool down the water. Throw your thermometer in for an accurate and measured approach. By setting a clear ice bath temperature, you will be able to recognise when you are becoming more adapted to the cold and start to decrease the temperature to keep reaping the benefits.

When Is The Best Time To Do An Ice Bath? 

Knowing the best time of day to take an ice bath is important to get the most out of the practice and understand the physiological effects of cold plunge. According to experts, the ideal time to do an ice bath is in the morning, taking advantage of the large spikes in norepinephrine from ice baths that causes increased in focus, attention, mood and energy.

Taking an ice bath within 30 minutes of waking is a practice that can be used as an alternative to caffeine, giving a strong dopamine boost without the crash associated with caffeine.

It is also important to determine the main reason you are practicing cold plunge in the first place. When taking ice baths for recovery from exercise, it is more beneficial to minimise the time between your activity, effort or race and getting into the ice bath. For optimal recovery after a cardiovascular based or endurance style activity like running or cycling, taking an ice bath within 24 hours is best, to take advantage of the benefits of minimising swelling, inflammation, and pain.

In terms of taking ice baths close to bedtime, I generally avoid this. It is true that sleep experts like Matthew Walker discuss the benefits of lowering the core body temperature at bedtime to promote more efficient transition to sleep, but this does not apply to taking an ice bath.

Despite the fact that ice baths initially lower core body temperature, because the body is constantly attempting to return to a natural resting temperature, we experience somewhat of a rebound effect in our temperature after cold plunge that results in the body heating itself back up. This temperature rebound is not ideal to promote sleep, so it is best to avoid ice baths before bed or close to sleep.

Ice Bath Vs Cold Shower

Considering that 11 minutes per week is the sweet spot for ideal amount of time to spend in an ice bath, does the same apply for taking a cold shower? 

While cold showers are great for people starting out on a cold exposure journey, if you really want to access the most benefits from cold plunge, it is best to fully expose and submerge the body up to the neck with cold water. While a cold shower will still give some degree of cold shock, especially if you live in a very cold climate, a cold shower does not give the same body coverage and consistency as a proper ice bath. 

If a cold shower is all you have, sure, a 3-5 minute cold shower each morning exposing the head, neck, chest and back to cold water while controlling the breathing will still have a positive effect on mind and body.

Ice Bath Vs Sauna

Ice bath vs sauna for recovery

When using recovery protocols, many people want to know what gives them the most value. The ice bath vs sauna debate, and which is better for recovery, is one that we have touched on in our other article.

The truth is, both ice baths and saunas are super beneficial for exercise recovery, sleep, mental health, body composition and more. Science tells us though, that ice bath are more beneficial when used within 24 hours of your activity, strain or exercise and far better for recovering from things like running, cycling, team sports and long endurance style activity or when your recovery window is short.

Sauna, on the other hand has been shown to be more beneficial for recovering from strength training, where ice baths may actually be detrimental, and can be used where a longer recovery window is available with the goal of adaptation from the exercise or training activity. 

Conclusion on Ice Bath Tips

Ice baths can be an extremely beneficial practice and people should aim to practice cold plunge at a temperature tolerable to your own level of cold water conditioning, and for a exposure time as much as can be managed.

The science tells us that the minimum effective dose of ice baths is 10-15 degrees Celsius for 11 minutes exposure per week spread over 3-4 sessions.

For beginners to ice baths, cold showers are a great way to test your base level of cold threshold, and adjust your length and temperature from there. Start slow and build up your tolerance to cold water and take a deliberate, mindful approach to ice baths.

Always ice bath with a partner and make sure that you have ready access to a means of heating the body back up safely.

People who suffer from heart issues are not advised to take ice baths and you should always take the advice of your doctor around taking ice baths. If you are already sick, it is best to wait for your body to recover from your sickness, cold and flu before adding more stressors to the body in the form of cold water.

Jayce Love

Jayce has spent the last decade in the military as an elite Royal Australian Navy Clearance Diver and has an ever growing passion for biohacking and recovery for peak performance. Jayce has accreditations in fitness and nutrition, cold water immersion, and regularly adopts human Guinea pig status to test out the latest tools, techniques, practices, gear and gadgets in the name of optimal fitness, recovery and wellness.

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