Depending on your disposition, a minute in an ice bath can feel like agony or ecstasy. Perhaps you wince at the thought of stepping foot in an ice bath, or maybe you’re an experienced cold plunger who can’t get enough of the endorphin-releasing sensation. Either way, sitting in an ice bath isn’t simply an endurance game. How long you cold plunge for matters.
There are many ways to access cold water therapy from having a cold shower, to submerging your body in a dedicated cold plunge pool. Perhaps you’re a seasoned pro and have invested in one of the latest cold plunge tubs with an automatic chiller, or maybe you prefer wild swimming on a cold winter day, or you’re simply keen to get the best from your gym’s cold therapy area. Either way, setting limits on how long you remain in the cold water is key to reaping the benefits.
To Cold Plunge or Not?
Photograph: Martin Cizmar
Photograph: Martin Cizmar
Photograph: Martin Cizmar Chevron Chevron Polar Monkeys Brainpod 2.0 $9,190 PolarMonkeys
Those who love a cold plunge will no doubt tell you they love it—for muscle relief, improved circulation, focus, energy—or perhaps even a better understanding of homogeneous algebra? Why stop there? But cold water is a stressor and comes with risk, so it’s important to know how long to cold plunge for and whether it’s right for you.
We tackle some of these questions in whether you should cold plunge before or after a workout, but if you’re unsure if cold plunging is right for you, always consult your doctor. Go into the water mindfully and with a clear plan of how long you plan to stay in. Be cautious about dunking your head, as the sudden chill sometimes makes people gasp—not a great thing to do while your head is underwater.
How Long Do You Cold Plunge?
The time limit and risk factor for cold plunging depends on numerous factors such as how experienced you are, your body fat percentage and body size, and how controlled your breathing is. I spent months testing cold plunge pools and have managed to build up tolerance over time. But everyone is different. After the first few attempts of only being able to endure about 10 seconds before dramatically exiting the water, my body has adapted.
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