February 18, 2025
How Long and How Cold Should Your Ice Bath Be? Cold Plunge Tips Based on Science
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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 2025
Benefits of Ice Baths
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:
- Cold water exposure causes massive release of norepinephrine which regulates mood and can help regulate anxiety and depression
- Shivering and non-shivering thermogenesis from cold plunge can improve metabolic health and burn calories for improved body composition and weight management
- Vasoconstriction of the blood vessels can help reduce inflammation and swelling which can in turn reduce pain and improve recovery time
- 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
- Ice baths encourage the activation of brown fat which can improve mitochondrial function and increase energy levels
- Ice baths can help improve sleep cycles by promoting relaxation
- Cold plunge can assist in developing mental resilience in order to overcome challenges in other areas of life
How Long Should You Cold Plunge?
The minimum effective dose for cold plunge is 11 minutes per week, divided into 2-4 minute sessions for optimal benefits, according to the latest research.
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.
How Often Should You Take an Ice Bath?
You don’t need to take ice baths every day to get results. Studies show that 11 minutes per week is enough to support circulation, inflammation reduction, and mental resilience.
- For general recovery: 2-4 times per week, 3-6 minutes per session
- For athletes or those with high inflammation: Up to 5 times per week, 6-10 minutes per session
- For beginners: Start with 1-2 times per week and increase as tolerated
More isn’t always better. Too much cold exposure can stress the nervous system, so if you feel unusually tired, struggle to warm up afterward, or experience lingering discomfort, take a break.
Does Cold Exposure Require Adaptation?
Yes, jumping straight into an ice bath can be a shock to your body. To adapt safely, gradually introduce cold exposure so your body can adjust over time.
Step 1: Start with Cold Showers
Before trying an ice bath, finish your showers with 30-60 seconds of cold water. Increase the duration over a week or two.
Step 2: Begin with Warmer Cold Plunges
If you’re new to ice baths, start at 12-15°C (54-59°F) for 1-2 minutes. Once comfortable, slowly decrease the temperature and increase your time in the water.
Step 3: Use Breath Control
Breathing properly is key. Instead of tensing up, focus on slow, deep breaths to stay relaxed and control your response to the cold.
What Temperature Should An Ice Bath Be?
For muscle recovery and inflammation reduction, the ideal range is 46-59°F (8-15°C). If you’re using cold exposure for mental clarity, relaxation, or stress relief, a slightly warmer range of 60-68°F (15.5-20°C) may be more comfortable while still providing benefits.
Those with more experience in cold exposure can push the limits further, sometimes lowering the temperature to 37-41°F (3-5°C). However, this level of cold is extreme and should only be attempted by individuals who have already built significant cold tolerance.
Several factors influence what temperature works best for each person:
- Cold Tolerance: Some individuals naturally handle cold better than others. Those who frequently expose themselves to colder environments may be more comfortable starting at 41-46°F (5-8°C).
- Health Conditions: People with circulation issues, heart conditions, or low blood pressure should be cautious and may need to use warmer temperatures.
- Experience Level: Beginners should start at the higher end of the recovery range (55-59°F / 13-15°C) and gradually work their way down as their body adapts.
- Climate Adaptation: Those living in colder regions often build natural resilience to the cold, making it easier for them to tolerate lower temperatures. In contrast, someone from a warm climate may find even 55°F (13°C) challenging at first.
- Therapy Goals: If the goal is general well-being and relaxation, temperatures closer to 68°F (20°C) are sufficient. If the goal is anti-inflammatory effects and deep recovery, colder temperatures around 50°F (10°C) or lower may be more effective.
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.
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 Take an Ice Bath?
The best time to take an ice bath depends on your goal. If your focus is muscle recovery, it’s best to do it within 30 minutes to 2 hours after exercise. This helps reduce soreness and inflammation.
If you’re using ice baths to build resilience, boost energy, or improve mood, taking one in the morning can be a great way to wake up your body. However, if your goal is better sleep, a short ice bath (2-3 minutes) 1-2 hours before bed may help.
- For muscle recovery: Within 30 minutes to 2 hours after exercise
- For energy and mental clarity: In the morning
- For better sleep: 1-2 hours before bed, but keep it short
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.
Are There Risks to Taking Ice Baths?
Ice baths are generally safe, but there are risks if they aren’t done properly.
- Cold shock response – A sudden drop in temperature can cause hyperventilation and increased heart rate. Always ease into the water and focus on slow breathing.
- Hypothermia risk – Staying in too long or using temperatures below 5°C (41°F) can lead to dangerous cooling of the core body temperature.
- Circulatory stress – People with heart conditions or blood pressure issues should consult a doctor before using ice baths.
To stay safe, start with shorter sessions and listen to your body. If you feel extreme discomfort, get out immediately.
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.
While we’re here, I’d like you to see our newest ice bath comparison site where you can compare and see ice bath products in one look.
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.