Cold plunging at the gym or having a chilly shower at home has become a popular practice in recent years. But is all the self-inflicted freezing really that good for you? With the promise of boosting your mood, providing mental clarity, and reducing muscle soreness post-workout, it may sound enticing, but it’s not for everyone. Aside from making your teeth chatter, there are the notable negatives as well as its positives to consider.
Tasked with the challenge of testing the latest cold-plunge pools earlier this year, I reluctantly jumped on the bandwagon. With my adrenaline pumping and my endorphins having a disco post-plunge, I was hooked and have since became an ice bath advocate. But as with every wellness craze, it’s worth keeping up with the ever-changing advice on best practices. Keen to find out more, I asked Gary Brecka, top biohacker and founder of The Ultimate Human, for advice on how to cold plunge for maximum benefit.
Whether you’re a seasoned pro or a newbie wondering what all the fuss is about, take a deep, calming breath and jump right in. Find options for your own ice bath in the WIRED guide to the best cold-plunge tubs, with designs from the likes of PolarMonkeys, CalmMax, Plunge, and more.
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What Is Cold Plunging?
Whether it’s in the sea, a lake, or an ice bath at your local gym or at home, cold plunging means immersing your body in water that is 39 to 59 defrees Fahrenheit (4 to 15 Celsius). If you don’t have a gym membership and don’t fancy stripping down to your bathing suit at the local lake, an indoor bathtub filled with icy cold water will do. “You don’t need an expensive set up,” says Brecka. “A bathtub with ice works. A horse trough in the backyard works. Dedicated plunge pools are convenient, but you’ll get benefits no matter how you create cold exposure. It’s consistency that matters more than equipment.”
So how long do you cold plunge and what temperature should a cold plunge be? Brecka suggests two to six minutes as the ideal time. It’s long enough to activate the nervous system and short enough to stay safe. If you’re new to cold plunging, however, under a minute is plenty.
Is Cold Plunging Good for You?
“What are the benefits of cold plunging?” is the million dollar question you’re probably asking yourself, right as you’re staring into the tub (along with “Why don’t you just have a warm cookie and hot chocolate instead?” which is what I often hear my inner child say.) Brecka suggests persevering for maximum benefit.
“We do a plunge because cold exposure activates your nervous system, improves circulation, and helps your body adapt to stress,” he says. “Cold plunging is not about powering through the shock, it’s about letting that shock drive physiological change.”
Some studies show benefits for cold plunging, including from Harvard Medical School. While those studies are encouraging, however, they are not conclusive, and their effects vary considerably across the board.
