How Long Should You Cold Plunge? We Asked Experts (2026)

depend on you Naturally, even a minute in an ice bath can feel like agony or ecstasy. Perhaps you shudder at the thought of stepping foot in an ice bath, or maybe you’re a seasoned cold rider who can’t get enough of the endorphin-releasing sensation. Anyhow, sitting in an ice bath isn’t just an endurance game. How long will you remain immersed in matters with a cool mind?

There are many ways to receive cold water therapy, from taking a cold shower to immersing your body in a dedicated cold plunge pool. Perhaps you’re a seasoned professional and have invested in one of the latest cold plunge tubs with an automatic chiller, or maybe you love wild swimming on cold days, or you’re simply keen to get the best from your gym’s cold therapy area. Either way, setting a limit on how long you stay in the cold water is important to reap the benefits.

To do cold plunge or not?

People who love taking a cold plunge will undoubtedly tell you they love it – for muscle relief, improved circulation, focus, energy – or maybe even for a better understanding of homogeneous algebra? Why stop there? But cold water is stressful and comes with risks, so it’s important to know how long a cold water immersion is right for you.

We tackle some of the questions like whether you should do cold plunging before or after a workout, but if you’re unsure whether cold plunging is right for you, always consult your doctor. Go into the water thoughtfully and with a clear plan for how long you plan to be in the water. Be careful about submerging your head, as sudden cold exposure can sometimes cause people to gasp – not a good thing to do when your head is under water.

How long do you stay immersed in cold water?

The time frame and risk factors for freezing depend on several factors such as how experienced you are, your body fat percentage and body size, and how controlled your breathing is. I tested cold plunge pools for months and managed to build up a tolerance over time. But everyone is different. After the first few attempts, only being able to last about 10 seconds before running out of water dramatically, my body adapted.

I sit in my ice bath for a minute every now and then, but that’s enough for me and enough to clear my head for my work day.

For veteran ice bath enthusiast Dan Bosomworth, founder of Brass Monkeys, it’s a different story. “Personally, I take an ice bath most mornings for two or three minutes at a temperature of 37.4°F to 41°F (3-5°C),” he says. “This is my sweet spot where it’s cold enough to feel challenged and short enough to be consistent.” Consistency beats intensity every time.

“It’s about finding enough of a challenge for you to release those catecholamines—the stress chemicals that provide the benefits,” says Bosomworth. “Research recommends aiming for about 11 minutes total per week for metabolic benefits because this is where you start to see meaningful brown fat activation. You can break this down to suit you and your schedule – perhaps daily 90-second sessions or intervals of no more than 3-5 minutes a few times a week. At cold temperatures below 41°F (5°C), even 1-2 minutes triggers a significant stress response.”

Personalize your plunge

When it comes to how long you stay immersed in the cold, Bosomworth recommends going colder for a shorter period of time or hotter for a longer period of time. For beginners, 30-second cool showers lasting up to two minutes may help, although they are not necessary. He says, “Once the cold water feels manageable, take a shower in cold water around 50°F (10°C) for a minute or two, or whatever feels right.” “That’s when you should add ice.”

Also, consider Why You are falling down cold. If you are looking to improve your mood, 30 seconds of cold water is enough. Recovery from exercise can be completed in about two minutes. If you’re working on your mental flexibility, you might want to try for even longer periods of time.