How Long Should You Stay in a Cold Plunge?
If you’re new to cold plunging, you’ve probably figured out the basics—how to get started and what temperature works best. But one of the biggest questions that comes up is:
How long should I actually stay in?
Too little time, and you might not get the full benefits. Too long, and you could be putting unnecessary stress on your body.
The sweet spot? Finding the right balance between effectiveness and safety. Let’s dive into this.
How Long Should Beginners Stay In a Cold Plunge?
When you’re starting out, consistency matters more than pushing for long sessions. The key is to ease in and let your body adjust to the cold over time.
Here’s a simple guide to help you get started:
- First sessions: Start with 30 seconds to 2 minutes in water around 50°F (10°C) or slightly colder.
- Adaptation phase: Stick to regular cold plunges (daily or a few times a week) for at least a month before trying longer sessions.
- Next steps: Once you’re comfortable, slowly increase your time to 2-5 minutes to build tolerance.
- Advanced plungers: If you’re well-adapted, you can go up to 5-10 minutes, but anything longer isn’t necessary for most people.
Research suggests that even just one minute in 50°F (10°C) water can kickstart thermogenesis (your body’s way of generating heat) and boost circulation.
How To Safely Increase Cold Plunge Duration
A good rule of thumb? Increase time first, then lower the temperature.
- Start with 30 seconds at 50°F (10°C)
- Slowly work up to 1 minute, then 1.5 minutes, then 2 minutes
- Once you’re comfortable at 2 minutes, consider dropping the temp slightly
- Always listen to your body—if it feels too intense, cut back on time rather than forcing it
Pushing too hard can lead to excessive shivering, numbness, and even hypothermia. It’s always better to play it safe than to force yourself to stay in longer!
When to Get Out of the Cold Plunge
Cold plunging is amazing, but knowing when to step out is just as important as getting in.
Here are some clear signs it’s time to wrap it up:
- Shivering gets out of control: mild shivering is normal, but if you’re shaking uncontrollably, it’s time to get out.
- Extremities go numb: if your hands and feet feel stiff or lose sensation, don’t push it.
- Breathing feels off: cold plunges should challenge you, but they shouldn’t make breathing feel difficult.
The goal is to exit while you’re still in control—not to push yourself to the edge.
Short vs. Long Plunges: What’s Best?
There’s a lot of debate about the “perfect” cold plunge duration, but the truth is, there’s no universal answer. The ideal time depends on your experience level, goals, and how your body adapts to the cold.
Here’s a breakdown of what you can expect from short vs. long plunges:
Short plunges (30 seconds - 2 minutes)
Even a quick dip (around 10°C/50°F or lower) can trigger major physiological benefits. A key effect is thermogenesis, where your body ramps up heat production, boosting metabolism and potentially aiding in weight management. Short plunges stimulate the release of norepinephrine, a neurotransmitter that improves focus, mood, and alertness. They also give your circulation a healthy boost, increasing blood flow once you warm back up.
Longer plunges (5 minutes or more)
Some people go for longer sessions, particularly for reducing muscle soreness and inflammation. Extended cold exposure may enhance resilience and strengthen your body's ability to handle stress. However, staying in too long increases the risk of numbness, excessive shivering, and afterdrop (continued cooling of your core temperature after exiting the water). If you're pushing past the 5-minute mark, make sure you're fully adapted and listen to your body’s signals.
Bottom line? Most benefits come from shorter, consistent plunges. No need to suffer through extra-long sessions unless you really enjoy the challenge!
Making It Personal: What’s the Right Time for You?
There’s no one-size-fits-all answer. Your ideal cold plunge duration depends on a few factors:
- Cold tolerance: some people naturally handle cold better than others. Body type, genetics, and experience all play a role.
- Your goals: are you plunging for mental clarity, recovery, or overall health? Different benefits come at different durations.
- Listening to your body: pay attention to your comfort level and shivering response. If it feels too intense, cut back.
- Progression: increase in small increments—maybe 15-30 seconds each week—as long as it feels good.
You don’t need to tough it out for 10+ minutes to see results. Even short, regular plunges can work wonders for your body and mind. Rather than obsessing over time, focus on consistency. The key to long-term benefits is making cold plunging a regular habit.
If you want to track your progress and fine-tune your routine, the IceBuddy App makes it super easy to log your session times, water temps, and how you feel before and after. You can track your cold plunge journey and stay motivated. Get it on the App Store, it’s free ;).