How To Cold Plunge + Best Cold Plunge Temperature, Per Experts

Just the words "cold plunge" may sound intimidating. However, this popular form of cold water immersion comes with a bevy of expert- and research-backed health benefits, including improved mood1 and increased insulin sensitivity2. 

Cold immersion, such as in the form of cold plunges, can come with a myriad of benefits. Although more research on the topic as a whole has to be done, below are some benefits of cold plunge tubs: 

Muscle recovery: Kimberly Collier, M.S., A.T., ATC, supervisor of Athletic Training at Henry Ford Health shares that individuals, such as athletes, popularly use cold water immersion as a recovery tool following intense workouts3. "It's thought to reduce muscle soreness, swelling and aid in a quicker recovery," she says. 

Reduce joint pain: If you suffer from joint pain, such as that caused by arthritis, cold plunging may offer you some relief. Weight shares that cold exposure enhances circulation and may reduce inflammation. 

This reduction of inflammation, Weight points out, is not just helpful in aiding muscle recovery but can also help lessen joint pain and improve mobility.

Increased insulin sensitivity: Cold plunging may benefit you if you struggle with blood sugar issues. According to recent studies, repeated cold water immersion may reduce insulin resistance and improve insulin sensitivity2. However, further research needs to be done.   

Collier recommends cold plunge temperatures between 50 and 60 degrees; anything lower could cause harm, but anything higher may not give you your desired results. 

"Any lower [than 50 degrees] may cause adverse reactions," Collier confirms. "While any higher [than 60 degrees Fahrenheit] and you won't get the therapeutic result."   

If you are curious about how to cold plunge but can't swing daily trips to a wellness studio, don't worry—cold plunging can be done at home. 

"Use your bathtub," advises Collier. "Or a large trash can that can comfortably fit your body." She explains that you can fill either up with cold water and then add ice right from your freezer. 

"As you're planning your hard workout days, you can also plan your immersion days," she continues. 

"It takes time to fill up a tub, so have someone do it for you [while you're working out] or fill it up halfway before you leave," Collier says. This way, you can add the rest of the water or ice when you return and jump in immediately. 

If you're interested in cold plunging and are looking to take the next step, Weight points out that inflatable cold plunge tubs are also available. "There are numerous inflatable ice baths on the market now that offer an affordable entry point to the full body, cold plunging scene," he shares.

The amount of time a cold plunge should last depends on the individual, but Collier says each session should typically be around three to five minutes, while Weight suggests something between two and eight minutes. 

Weight recommends starting gradually and paying close attention to your body's response. "Begin with shorter durations, like one to two minutes, and gradually increase the time as your body becomes accustomed to the cold," he explains. 

One way to help your body get used to cold water plunging is by incorporating cold showers into your routine. 

"A helpful technique to acclimate is the cold shower method, where you gradually lower the water temperature during your regular shower," Weight says. "This helps your body adjust to the cold over time."

Try to hold back the urge to jump right into a hot shower after cold plunging. Doing so could cause more harm than good. 

"After a cold plunge, it's advisable to warm up gradually," warns Weight. He says you can easily do this by putting on warm, dry clothes or sipping a warm drink. 

Collier explains that there's no one-size-fits-all regimen for cold water immersion, and when used with other forms of regular active recovery, such as stretching, light workout days, healthy eating, and good hydration habits, one to two times per week should be sufficient. 

"Cold water immersion should be seen as a recovery tool, not the end-all-be-all," Collier adds. 

Weight reiterates that the frequency of cold plunging may vary according to one's tolerance and goals. 

"Some people find benefit in doing it daily, say for arthritic joint pain," he explains. "Others might prefer every few days, and some will solely use it post-exercise as a muscle recovery method." 

Although cold plunging comes with many benefits, it isn't without potential risks and side effects.

For instance, Weight shares that cold plunging may cause hypothermia if not done correctly. "Especially if the water is extremely cold or if you stay in for too long," he adds.

He also shares that individuals with heart conditions, circulatory problems, and other medical issues should always check in with their doctor before cold plunging. "It's also important to avoid cold plunging if you're pregnant," he advises. 

Additionally, Collier explains that those living with Raynaud's disease should skip cold immersions as it could result in tissue death. She points out that some individuals may be allergic to the cold and have adverse reactions, such as hives or joint pain, while others may panic from the cold, which could result in increased heart rate and blood pressure.