Just the words “cold plunge” may sound intimidating.

What is a cold plunge?

Weight shares that cold exposure enhances circulation and may reduce inflammation.

Brittany Natale

Increased insulin sensitivity:Cold plunging may benefit you if you struggle with blood sugar issues.

According to recent studies, repeated cold water immersionmay reduce insulin resistance and improve insulin sensitivity2.

However, further research needs to be done.

Scott Nass, M.D., MPA, FAAFP, AAHIVS

Increased alertness and improved mood:Beyond physical benefits, cold water immersion can alsoboost your mood1.

“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.”

how to cold plunge + best cold plunge temperature

“Use your bathtub,” advises Collier.

“Or a large trash can that can comfortably fit your body.”

At-home cold plunge tubs

The Plunge

Ice Barrel

How long should you cold plunge?

The plunge cold tub

“Skin will be numb three to five minutes into the immersion,” Collier explains.

“Treatment shouldn’t last more than 15 minutes at the appropriate temperature.”

How can you help your body adjust to the cold temperature?

ice barrel ice bath

Weight recommends starting gradually and paying close attention to your body’s response.

“This helps your body adjust to the cold over time.”

Another trick, which Collier suggests, is starting off by only using tap water with no ice.

What to do after a cold plunge?

venture 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.

How often should you cold plunge?

“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 forarthritic joint pain,” he explains.

Ultimately, Weight stresses that it’s important to “listen to your body” and not overdo it.

For instance, Weight shares that cold plunging may cause hypothermia if not done correctly.

“It’s also important to avoid cold plunging if you’re pregnant,” he advises.

FAQ:

What is too cold for a cold plunge?

Experts recommend that any temperature below 50 degrees Fahrenheit may be too cold for a cold plunge.

Are there any negatives to cold plunging?

Potential risks associated with cold plunging may vary from person to person.

Be sure to check in with your doctor before doing cold plunges.

The takeaway

Incorporating cold plunges into your routine can have positive health effects.

If you’re interested in taking the next step, check out our recommendations forthe best cold plunge tubs.