How long should you stay in a cold plunge?
In this article
For a daily routine, about 5 minutes at 7–10°C is plenty. Beginners should start with 2–3 minutes at 12–15°C. Recovery studies used longer sessions of 10–15 minutes in milder water around 10–15°C. The colder the water, the shorter the session.
Time and temperature work together: the colder the water, the shorter a session needs to be. Here is how to find your number.
The simple rule
| Water | Beginner | Regular |
|---|---|---|
| 12–15°C | 2–3 min | 5–10 min |
| 7–10°C | 1–2 min | About 5 min |
| 3–6°C | Not for the first weeks | 1–3 min |
What the research used
Studies on recovery after exercise mostly used sessions of 10–15 minutes in water around 10–15°C, and a 2016 meta-analysis found that range gave the best results for muscle soreness. For a daily routine at home you do not need that long: about 5 minutes at 7–10°C gives your body a steady dose of cold without turning it into an ordeal. Read How cold should a cold plunge be? for the temperature side.
The first minute is the hardest
When you get in, the cold shock response makes you gasp and breathe fast. In most people it settles within the first minute or so, and it gets smaller the more often you plunge. Focus on slow breaths out and stay still; moving makes the cold feel more intense. Our How to Plunge guide has the full routine.
Signs it is time to get out
- Shivering you cannot control, or your hands stop working well
- Numbness that keeps spreading, or dizziness
- Feeling confused, unwell or panicky
There is no prize for staying longer. End the session while you still feel in control.
How often?
Short daily sessions are easier to keep up than long weekly ones, and consistency is what most people notice over time. With a chiller the water is ready every day at the same temperature, so a 5-minute plunge fits into a normal morning.
Frequently asked questions
Is 2 minutes enough?
For beginners, yes. Build up slowly to about 5 minutes for a daily routine.
Can I stay 20 minutes?
We do not recommend long sessions in cold water. Stay within the ranges above, and keep sessions shorter as the water gets colder.
Sources
- Machado AF et al. Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? Sports Medicine, 2016.
- Eglin CM et al. Rapid habituation of the cold shock response. Extreme Physiology & Medicine, 2015.
AirTub
Ready for your own cold plunge?
Keep reading
BasicsHow does a cold plunge chiller work?
A cold plunge chiller is a small refrigeration unit. A pump moves the water from the tub through the chiller, where a heat exchanger takes the heat out, and back into the tub through a filter. It cools until the water reaches the temperature you set, then pauses while the water keeps circulating, and starts again when the water warms up a little. 2 min read
BasicsHow cold should a cold plunge be?
For most people 10–15°C is the right place to start, and 7–10°C works well for a daily routine once you are used to it. Research on recovery found the best results for muscle soreness between about 10 and 15°C. Colder is not automatically better: below 7°C keep sessions short and build up gradually. 2 min read
BasicsCold plunge vs ice bath: what's the difference?
An ice bath is a tub of water cooled with bags of ice: cheap to start, but the temperature rises as the ice melts and the water is usually emptied after each use. A cold plunge with a chiller holds the exact temperature you set, down to 3°C, filters the water continuously and is ready whenever you are, with no ice to buy or carry. 2 min read
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