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How Long To Cold Plunge?

General Skincare

How Long To Cold Plunge?

Ah, plunging into icy water may feel like a million tiny knives stabbing you at first, but as you subject yourself to this torture regularly, your body’s like, Fine, I give up. Bring on the cold! It’s like a weird game of ‘Freeze and Adapt’ that your body plays just to keep you on your toes. Embracing discomfort can lead to positive outcomes. Exposure to cold is a stressor that can impact your body, and being aware of how it affects you can assist in managing various stressors. Incorporating cold plunges into your routine can have increasing benefits over time.

For beginners looking to try a cold plunge, a recommended time in the water is 2-3 minutes. Over time, you can gradually increase this duration, however, it is crucial to pay attention to how your body is feeling. To build up your tolerance to cold water, you can start with a short 30-second dip or by incorporating regular cold showers into your routine. A good way to ease into a cold plunge is by beginning with a warm shower and finishing off with five minutes of icy water. Following this advice can help improve your resistance to the cold.

What is a Cold Plunge?

Taking a cold plunge involves submerging a large portion of your body in chilly water, usually ranging from 50-60°F, for a duration of one to 10 minutes, depending on your cold tolerance. There are multiple ways to do this, such as adding ice cubes and cold water to your bathtub or outdoor container, or diving into a icy lake.

CWI, also known as cold water immersion, is a term used in scientific studies to describe a range of cold water therapies, including cold plunges, cold water swimming, and taking cold showers.


Safety Precautions for Cold Plunge Therapy

So, before you dive headfirst into the icy waters of cold plunge therapy, let’s not forget to take some safety precautions so you don’t turn into a human icicle. Safety precautions should be a top priority before trying cold plunge therapy to avoid any potential health risks. Please take these precautions into consideration before your first diving experience:

1. Consult with a Doctor

It is recommended to consult with a doctor before starting a new therapy or workout routine. This step is crucial, especially if you have pre-existing medical conditions or are taking any medications.

2. Start Slowly

For beginners, it is recommended to gradually introduce cold plunge therapy. Start with brief sessions and then slowly extend the duration as your body adjusts to the cold temperatures.

3. Know Your Limits

Make sure to pay attention to how your body is feeling and be aware of your boundaries. If you begin to feel uneasy or encounter any pain or discomfort, it’s best to exit the cold plunge immediately.

4. Don’t Jump In

Entering a cold plunge suddenly can be risky, especially if you are not used to the cold temperature. It is recommended to enter the cool water gradually, starting with your feet and moving upwards slowly.

5. Stay Hydrated

Proper hydration is important for cold plunge therapy. Be sure to drink plenty of water before and after your session to avoid dehydration.

6. Avoid Alcohol and Caffeine

It is recommended to avoid consuming alcohol and caffeine before a cold plunge session to help your body adapt to the cold more easily, as they can increase your heart rate and interfere with the adjustment process.

Follow these safety measures to safely experience the benefits of cold plunge therapy and avoid any potential risks.


Rest and Digest: The Importance of Recovery

It is recommended to take breaks and allow your body time to recover and adjust between cold plunges to fully benefit from the experience and avoid potential negative reactions. After entering the cold water, take a break to let your entire body relax and recover. It is recommended to wait at least 2 hours before attempting another cold plunge to allow your body to return to its normal temperature. To maximize the cold plunge benefits, it is recommended to gradually warm up your body before entering a colder environment. The duration of this warm-up period can be adjusted according to your comfort level and experience. It is important to listen to your body and avoid pushing yourself too hard during this process.

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