7 Things to Know Before Taking a Cold Plunge

By Jennifer A. • May 16, 2024

You've likely seen influencers taking the #coldplunge challenge all over TikTok lately – but are ice baths and cold plunges really beneficial?

If you're thinking of taking the plunge yourself, here are seven things to know first:

1. Ice baths vs. cold plunges: What's the difference?

Both cold plunges and ice baths involve dipping yourself into extremely cold water for a certain period of time – whether that be an icy tub or a partially frozen body of water.

The difference is in the temperature. Cold plunges typically come in around 40 to 60 degrees Fahrenheit, while ice baths offer a more intense therapy, usually 33 to 39 degrees Fahrenheit. Both can be completed in one long session or short multiple sessions.

2. Why do people take ice baths and do cold plunges?

Despite the popularity of this trend on social media, you might be surprised to learn that cold therapy isn't as new as you might think. In fact, it dates back to ancient Rome.

In recent years, pro athletes have been known to use ice baths to aid in muscle recovery. Now the general public has turned to cold therapy with the hopes of improving health in other ways, such as:

Losing weight
Improving focus
Improving sleep
Increasing libido
Restoring balance to the nervous system
Producing hormones
Strengthening the immune system
Treating depressive disorders
Relaxing and managing stress

3. But does it actually work?

The science is still out – and it depends on which benefit you're hoping for. Although certainly some scientific evidence shows that cold therapy does improve muscle soreness, less evidence exists to connect other alleged benefits, such as treating depression or aiding in relaxation.

4. Where is the best place to do a cold plunge or an ice bath?

Cold-plunge tanks for the rich and famous can cost up to $20,000! But don't worry, some less expensive options include:

Visiting a cold-plunge center at your local spa
Buying a collapsible cold plunge tub online
Plunging into an outdoor body of water (be mindful of the temperature and bring a buddy for safety)
DIY your own tub by partially filling a bathtub with cold water and dumping in three bags of ice

5. How cold should the water be?

If you're new to this icy experience, try starting around 68 degrees Fahrenheit – it's a lot colder than it sounds! Opinions vary on the optimal temperature, but 50 to 59 degrees Fahrenheit seems to be the range many researchers agree on.

6. How long should I stay in the water?

Try starting with 30 seconds to one minute in a single session. Work up to five to 10 minutes per session. Research shows that longer than 10 minutes doesn't provide much benefit and can even lead to frostbite or hypothermia – so keep an eye on that clock.

7. Who shouldn't attempt cold therapy?

Always consult your doctor before incorporating anything new into your routine. If you have one of the following conditions, you should probably sit this one out: