The recommended ice bath temperature where you can expect desired physiological responses is below 60 degrees Fahrenheit (15.5 degrees Celsius), and you should stay in the icy bath for up to 10 minutes to make the most out of the session.
The age-old practice of cold plunging can provide plenty of therapeutic perks if done right, according to recent studies. And it’s all a factor of temperature and time. The temperature of an ice bath should be cold enough to kickstart your body’s fight-or-flight response. It’s when the parasympathetic nervous system gets activated, stress hormones are released, and your body shifts into a relaxed mode and starts to experience benefits like reduced muscle soreness.
And it’s essential to stay in the ice bath long enough to give your body time to shift from sympathetic “fight or flight” mode to a parasympathetic “rest” mode.
From boosting your recovery period after exercise and muscle ache relief to improving mental health and well-being, anybody can benefit from an ice bath. And if you want to add ice bathing to your wellness routine, you must know how to get the most out of your plunging session before jumping into it. So, to help you, we’ll explain below the two essential factors to ensure you’re getting maximum benefits from every ice bath session—how cold and how long an ice bath should be.
Proper Cold Plunge Temperature
There is no single perfect way to practice ice bathing. Based on different research, the benefits of ice bathing vary depending on the temperature of the water.
For example, the Journal of Science and Medicine in Sport published research suggesting that 57.2°F (14°C) is optimal for reducing muscle soreness following a workout. Meanwhile, another study found that at 50°F (10°C), ice bathing becomes more effective in terms of promoting recovery after exercise and reducing inflammation.
The consensus is that the ideal ice bath temperature is between 50-59°F (10-15°C). It’s an accepted temperature range that’s both safe and considered therapeutic, where one can begin to experience the benefits of ice baths.
Building a tolerance for the cold is important for those new to ice bathing. Go easy on the water temperature at the beginning, especially if you’re unsure how cold is too cold. Starting at 59°F would be a sensible approach. Remember that tolerance for the cold differs from person to person. Depending on your physical abilities, sensitivity to the cold, and goals, you can start at a colder or warmer temperature.
You can always reduce the temperature by one or a couple of degrees each day or session until you gradually work toward your goals.
Many regular ice bathers find temperatures between 40-50°F (4-10°C) to be a sweet spot. Meanwhile, hardcore cold plungers, like Wim Hof method practitioners, aim to work towards freezing 32°F (0°C).
Keeping Your Ice Bath Cold
Keeping the water cold throughout your session is vital to get the most benefits from your ice bath experience. The more consistent the temperature, the better. And it’s easy to achieve and maintain the optimal ice bath temperature through a proper ice bathing setup, and you have two options if you want to try ice bathing at home.
- Traditional ice bath. It’s a low-cost option using an empty barrel or tub, which you fill with water and ice. However, getting and maintaining your desired water temperature for this method may be challenging. You may not need to add ice during colder climates, but depending on the season, your location, and how cold you want your ice bath to be, prepare to buy or make bags of ice cubes.
When using this method, one common question is, “How much ice do you need to use?” On average, you’ll need to use 50-100 pounds of ice to achieve optimal water temperature for your ice bath. The exact water temperature may vary, depending on the climate and location, but you can expect it to cool the water anywhere between 45-58°F (7-14°C).
A good rule of thumb is using the 3:1 water-to-ice ratio, which usually takes about ten minutes to achieve optimal water temperature.
Tip: Use bigger ice blocks instead of small ice cubes to keep the water colder for much longer.
- Cold plunge tub. Cold plunge tubs are purpose-made ice baths designed for convenient cold plunging. They usually come in a bathtub style fitted with a chiller that cools, circulates, and maintains the quality of the water. A cold plunge tub is a great option if you want an easy way to keep the water at a consistent temperature without needing to refill the tub with ice.
In addition, a cold plunge tub, depending on the model, can reach much colder temperatures. Some cold plunges can go as cold as 32°F.
Why Take an Ice Bath: The Benefits
An ice bath makes an uncomfortable couple of minutes of your life, so why put yourself through it?
As much dipping in frigid water sounds challenging, it has some potential benefits. It’s why competitive athletes and fitness enthusiasts swear by jumping into an ice bath as part of their post-workout routine. Scientific evidence of the benefits of cold plunging is also expanding.
Some of the scientifically-backed benefits of exposing the body to cold water include:
- Less muscle soreness. A National Library of Medicine study found that athletes taking a cold bath after an exercise experienced less muscle soreness and improved endurance. Multiple studies done in 2011 and later in 2016 discovered that cold water immersion for 10 minutes significantly reduced soreness experienced by cyclists.
- Reduced inflammation. A 2021 review found that taking cold plunges lessens exercise-induced inflammation. And another study showed that an icy dip is as effective as active recovery workouts in reducing inflammation.
- Stress relief. JMIR Formative Research journal published a study that shows an ice bath helps you relax and de-stress as a result of the cold temperature stimulating the vagus nerve.
- Improved mental health. A variety of studies found that cold immersion greatly improves symptoms of depression and is effective in treating anxiety and its symptoms.
Although more research is needed on the health benefits of cold water immersion, the studies available have found ice bathing as a powerful therapeutic tool that can help improve one’s health and wellness.
How Long Should an Ice Bath Be?
How long to stay in an ice bath can vary significantly and will depend on your cold tolerance and water temperature. Generally, the colder the water, the shorter the ice bath duration required to reap the physiological benefits of the practice. That said, the ideal ice bath time is somewhere between 2-10 minutes. It will give your body enough time to shift from sympathetic to parasympathetic.
Staying in the freezing cold water for too long increases your chance of hypothermia. So, as a “better safe than sorry” approach to ice bathing, keep your ice bath session to 15 minutes max.
That said, you can always modify your ice bathing routine. For instance, if you’re only starting to integrate an ice bath into your practice or have sensitivities to cold temperatures, we have a couple of suggestions.
- Start with shorter ice baths. You don’t need to push to the extremes to reap the benefits of ice bathing. Cold plunge beginners can still expect some benefits even with a 30-second exposure in an ice bath.
- Build your tolerance to the cold. If you regularly take an ice bath, your body will start to adapt to the cold. It’s perfectly okay to start ice bathing for 30 seconds or a minute and work your way up. You can adjust the amount of time you spend in an ice bath by another 30 seconds or a minute until you gradually phase into a sweet 10-minute ice bath.
Ice Bath vs. Cold Shower
Cold therapy is a century-old method used for recovery and healing. The practice involves exposing the body to cold water, like submerging it in an ice bath or taking a cold shower. Either option would instantly make you feel alert and increase your heart rate, and will offer a cascade of other benefits like relief from muscle damage and aches.
But there are some critical differences between an ice bath and a cold shower—temperature, duration, and intensity of exposure.
- Temperature
An ice bath involves immersing your entire body in ice water that is around 50-59°F, sometimes even going close to freezing 32°F. Meanwhile, the water temperature in cold showers is usually only about 60-70°F and occasionally can dip to 45°F during winter. But while cold showers use water that’s cooler than your body temperature, they’re not as cold as ice baths.
- Duration
Cold showers are taken at relatively shorter durations, around 2-5 minutes. On the other hand, an ice bath can last up to ten minutes or even longer, depending on the temperature.
- Exposure
The cold water in the shower may be uncomfortable as it touches the skin. But, an ice bath actually immerses your body in much colder water for longer, which is more effective in lowering your core body temperature faster. And that gives you more effective cold exposure therapy benefits faster.
A cold shower is generally less intense than an ice bath. It’s much shorter, doesn’t fully submerge you in cold water, and is not as extreme in temperature as an ice bath. On the upside, there’s less risk of hypothermia with cold showers. Hence, it may be a safer, more comfortable, and more practical option for some people.
But overall, a cold shower falls short of giving you the maximum benefits of cold water therapy that ice baths can. Because as intense as ice baths are, they are more effective at reducing muscle soreness and inflammation and improving muscle recovery.
Ice Bath vs. Sauna
An ice bath and sauna are two extreme temperature treatments that have been used for centuries to help with health and well-being. Usually, people have a preference for cold or hot temperatures. Some people might enjoy a dip in icy cold water, while others prefer sweating it in the sauna.
But is one better and more effective than the other? Currently, there are no studies available comparing the benefits and effectiveness of sauna treatments and ice baths.
Pros of Sauna:
- Relaxing and enjoyable experience
- Easy to use
Cons of Sauna:
- Can be expensive
- Each session takes at least 15-25 minutes
Pros of Ice Bath:
- Readily available to try and can be cheap with DIY ice baths
- Sessions are shorter
Cons of Ice Bath:
- Can be uncomfortable
- Can be messy
In terms of benefits, both ice baths and sauna treatments offer potential benefits for your mental and physical well-being. Saunas expose your body to high temperatures that cause vasodilation of blood vessels near your skin, which promote relaxation, reduce inflammation, improve blood flow, and support natural detoxification. On the other hand, if you take ice baths, you expose the body to icy-cold water that causes vasoconstriction and helps improve cardiovascular health, promote faster exercise recovery, and boost energy.
With that said, we suggest choosing one that is convenient and fits your preferences. Also, consider exploring the benefits of an ice bath and sauna treatments together using contrast therapy. This practice involves alternating between the sauna and ice bath, which may provide an array of benefits beyond what you can get from either treatment alone.
If you want to try contrast therapy, check out the best barrel saunas to complement your ice bath routine.
Final Thoughts
The goal for an ice bath is to submerge your whole body up to the neck in the water below 60 degrees for 2-10 minutes. The exact ice bath temperature and duration will depend primarily on your cold tolerance and goals.
It’s perfectly acceptable to start at a warmer temperature for short durations as your body acclimates to the feeling of cold water on your skin. You can always reduce the temperature or take longer ice baths as your body becomes more adapted to the cold.
We recommend experimenting with different ice bath temperatures and times until you find a routine that is likely the most effective for you.
