Cold plunging is having a moment.
It’s popular with celebrities, athletes, and the health-conscious. Aside from giving you an instant wake-up call, this technique boasts numerous health benefits. These are just a few of the perks associated with cold water therapy, from making you more mentally alert to aiding recovery and decreasing inflammation.
Submerging yourself in cold water for between three and 15 minutes triggers several advantageous bodily physiological responses. This technique is said to stimulate the release of norepinephrine.
This lessens feelings of anxiety, regulates mood, fights signs of depression, and increases sleep. However, these health benefits are only possible when you plunge correctly. This involves setting your tub to the correct temperature.
In this guide, we give insight into how cold your ice bath should be to achieve optimum results. Read on to discover more.
What Temperature Should Your Tub Be?
To determine the temperature of cold plunge tubs, you need to do your research. The optimal temperature ensures optimal results. This, combined with how long you sit in your plunge pool, will help you to reap the benefits.
Studies suggest the perfect temperature is between 10-15 degrees Celsius (50-60 degrees Fahrenheit) for a cold plunge. Yet, due to tolerance levels and individual preferences, this can vary from one person to the next.
Starting Out
If you‘ve recently embraced going for a cold plunge, begin your cold water therapy journey with a slightly warmer temperature. As you become more accustomed to this technique, you can lower the temperature. It’s recommended to start at 15 degrees Celsius (59 degrees Fahrenheit). You can lower this temperature over time as you get more comfortable with the regime.
The Perfect Ice Bath Temperature
The more you plunge, the more you become accustomed to this technique. The goal for most is to reach a temperature range of 5-10 degrees Celsius (41-50 degrees Fahrenheit). You can tweak the temperature in response to your level of cold conditioning.
Although you want to challenge your body and mind, you must avoid pushing it beyond its limits. You want to look forward to this exercise routine, not fear it. To find the optimal temperature, listen to your body. Cold water therapy should promote feelings of invigoration and awareness, not pain or discomfort.
How Much Ice Do You Need For Your Ice Bath?
To reach your desired temperature, how much ice you place in your plunge tub is crucial. This depends on the size of your tub and whether it features a built-in chiller or not. If not, you can invest in a floating thermometer. It’s always wise to read the manual before attempting to adjust temperatures.
Finding the right balance can involve some trial and error at first.
How Long Do You Need To Spend in Your Cold Plunge?
As well as perfecting the temperature, how long you spend in your cold plunge plays a role in boosting the benefits. Studies suggest 11 minutes over a week, spread out in sessions of 2-4 minutes, is the ideal limit to reap the benefits. It takes time to build yourself up to 11 minutes. There is no harm in starting small. Most beginners will plunge between 30 seconds and a minute, increasing this as their tolerance improves.
Prepping for Your First Cold Plunge
For an enjoyable and safe experience, prepare for your cold plunge in advance. Top tips include:
Warming Up
You can take a warm shower or hit your cold plunge after physical exercise, such as yoga, a run, or any other activity that boosts your body temperature. Doing so will ensure your body is prepared for the sudden temperature change. Many will alternate between an ice bath and a sauna.
Boost Your Cold Tolerance
Trying to stay in the coldest temperatures for the longest periods when starting will only make ice baths seem like a chore rather than an invigorating experience you look forward to. For best results, start small, increasing the time spent in the bath and decreasing the temperature as your body adjusts.
Breathwork
Slow and breathwork whilst engaging in cold water therapy will help to heighten relaxation and regulate your body’s response to freezing temperatures.
The Bottom Line
The temperature of your cold plunge bath is dependent on you and your tolerance levels. That being said, the recommended temperature range falls between 10-15 degrees Celsius (50-60 degrees Fahrenheit).
Listen to your body for best results and to make this an enjoyable, beneficial experience. Start at a higher temperature for shorter periods and adjust this based on your comfort and tolerance.
Emerging studies suggest that CWI can boost mood, lessen stress, and slow the progression of neurodegenerative diseases. Embracing a mindless practice and the correct preparation will ensure your cold water therapy techniques benefit your mental and physical well-being.
