For many, the invigorating contrast between a steaming sauna and a quick dip into cold water has become a ritual of rejuvenation. This practice, known as cold immersion, has gained popularity not just for the thrill but for the health benefits it offers. Yet, while a few minutes of cold exposure might seem simple, the duration of your cold plunge can significantly impact its effectiveness and safety. If you're new to this practice, understanding how long to stay in the cold water is key to maximising the benefits without risking your well-being.
In this guide, we will go through everything you need to know about cold plunge duration, safety tips, and how to get the most out of your experience so that each session leaves you refreshed and ready for more.
Unlike your regular cold showers, cold plunge therapy, or cold water immersion, involves submerging your body in cold water, typically between 5-15°C (41-59°F). This practice triggers several physiological responses, including vasoconstriction, where your blood vessels tighten to preserve heat in your core. This can lead to improved blood flow once you warm up, as well as a surge in norepinephrine, a hormone and neurotransmitter associated with increased focus and mood elevation.
Cold exposure has also been linked to various benefits such as reduced muscle soreness, faster recovery times for athletes, and even a boost in immune function. But to reap these health benefits of cold plunges safely, it's important to approach the therapy with the right knowledge and precautions, especially when it comes to the duration of your sessions.
If you're new to cold plunging, it's smart to start with a shorter duration and take it slow. The shock of cold water can be intense, and your body needs time to adjust to this new stressor. For beginners, it’s recommended to begin with short sessions lasting around 1-2 minutes. This duration allows your body to experience the benefits of cold water therapy without overwhelming your system.
As you become more accustomed to the cold, you can gradually extend your sessions by 30 seconds to a minute at a time. It’s important not to rush this process. Listen to your body, and exit the water if you start to feel overly uncomfortable or notice signs of numbness or pain in your extremities.
For those with more experience, the ideal duration for a cold plunge can range between 3-5 minutes, with a maximum recommended time of around 10 minutes. Beyond this point, the risk of hypothermia increases, which can lead to serious health issues.
Experienced plungers often combine their cold water immersion sessions with techniques like breath control and meditation to extend their time in the water safely. It’s vital to monitor your body’s responses closely. If you start to shiver uncontrollably or feel light-headed, it’s time to get out and warm up.
The colder the water, the shorter your session should be. For water temperatures between 5-7°C (41-45°F), which is typical in controlled settings like Float Co, sessions should generally be kept to around 2-3 minutes . If the water is slightly warmer, around 10-15°C (50-59°F), you might be able to extend your session to 10 minutes, but caution is still advised.
Your body’s ability to tolerate cold water will improve over time with regular practice. Everyone’s tolerance level is different. Factors such as body fat percentage, metabolism, and previous exposure to cold water all play a role in how long you can stay in a cold plunge safely. It’s important to recognize that what works for others may not be appropriate for you.
Certain health conditions may require you to limit your cold plunge sessions or avoid them altogether. For example, individuals with cardiovascular issues or those who are pregnant should consult with a healthcare provider before starting cold plunging. Additionally, if you have a history of frostbite or are prone to cold-induced injuries, you should approach cold plunging with extra caution and possibly avoid it entirely.
One of the most common mistakes is pushing yourself to stay in the water for too long. While it can be tempting to test your limits, overstaying can lead to hypothermia, a serious condition where your body temperature drops to dangerously low levels. Always prioritise safety and exit the water as soon as you feel your body struggling to maintain its core temperature.
Cold plunging requires you to be in tune with your body. Ignoring signs of distress, such as intense shivering, numbness, or dizziness, can lead to adverse effects. It’s important to remember that cold plunging is not a test of endurance but a therapeutic practice. Respect your body’s signals and end your session if you feel any discomfort beyond the normal cold sensation.
Preparation and recovery are key components of a successful cold plunge. Failing to warm up before your plunge can make the cold shock more intense and uncomfortable. Similarly, not warming up properly after a session can prolong shivering and increase the risk of hypothermia. Make sure to dry off immediately, put on warm clothing, and consider drinking a warm beverage (like Float Co’s complementary herbal tea) to help your body recover.
Before you immerse yourself in cold water, it’s beneficial to prepare both physically and mentally. Engage in light exercises or stretching to warm up your muscles, which can make the cold shock less jarring. Mentally, practice calming techniques such as deep breathing to help you stay relaxed during the plunge.
While in the cold water, focus on your breathing. Deep, controlled breaths can help you manage the initial shock and maintain a calm state. Avoid holding your breath or hyperventilating, as this can increase the stress on your body. If you’re new to cold plunging, it might be helpful to have a friend with you for support and motivation. Consider joining Float Co’s group cold plunge session every Wednesday morning if you think you might benefit from that extra support and accountability.
After your session, it’s critical to warm up immediately. Dry yourself off thoroughly and change into warm clothing. Engaging in light physical activity, such as walking or gentle stretching, can help your body generate heat and return to a comfortable temperature. Additionally, sipping on a warm drink can further aid in your recovery process.
Cold plunging offers numerous health benefits, from improved circulation to enhanced mental clarity, but it’s important to approach this practice with caution. By understanding the right duration for your cold plunge sessions and listening to your body’s signals, you can enjoy the full advantages of this invigorating therapy while minimising the risks. Remember, the key to a successful cold plunge is balance—start slow, build gradually, and always prioritize safety.
For beginners, starting with one cold plunge per week is recommended. As you become more accustomed to the practice, you can increase the frequency. Experts suggest a minimum of 11 minutes of total cold exposure per week, spread across multiple sessions.
Cold plunging can be harmful if done incorrectly or for too long. Risks include hypothermia, frostbite, and cardiovascular strain. Always start with short sessions and increase the duration gradually as your body adapts to the cold.
Cold plunging can be done at any time of day, but many people prefer morning sessions for an energy boost. Avoid cold plunging within 60 minutes of bedtime, as it can be too stimulating.
Wear a swimsuit or swim shorts, and bring warm clothing to change into after your session. It’s also a good idea to bring a towel and possibly a hat to keep your head warm.
Cold plunging offers a more intense and immersive experience compared to other forms of cold therapy, such as ice baths or taking a cold shower. It can be more effective for reducing inflammation and enhancing mental resilience, but also requires careful attention to duration and safety.
