How Long to Cold Plunge? Listen to Your Body
Many people stated that a cold plunge is fantastic for their mental and physical health. As a result, people are trying cold plunge sessions more than before. Beginners are looking for an answer to the question, “how long to cold plunge?”
The best answer is to listen to your body. Spend time in a cold plunge until you feel discomfort. Also, consulting a doctor is advisable if you have pre-existing health-related problems.
Continue reading this guide to learn more about cold plunge duration and safety precautions to follow to maximize the benefit.
How Long to Cold Plunge?
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The answer to how long to cold plunge is – to listen to what your body says and spend time in the cold plunge accordingly. If your body feels good, start slowly and increase time steadily. In case you feel bad, come out from the cold plunge immediately.
Starting slowly is always the best. So, 30 seconds is good enough. While being in the cold water for half a minute, consider understanding your body's reaction and increase based on that.
According to 2016 research, scientists found that cold showers of 30/60/90 seconds don't significantly impact the body.
However, limit your duration to less than 2 minutes if you have a heart-related issue.
Cold plunge benefits vary depending on the duration. For example, to improve blood circulation, go for a shorter duration.
Here, we discussed how long it takes to cold plunge according to the benefits.
Short Duration
Beginners must choose to stay in cold water for 1-3 minutes. Thus, your body will get time to acclimatize to longer durations. Short-duration cold plunge benefits are,
Recovers muscle
Reduces soreness
Increase blood flow and circulation
Improves immune system
Boosts mental health
Minimizes inflammation
Moderate Duration
When your body gets familiar with the short cold-water temperature, go for a moderated duration. The perfect timing for moderate duration is 4-6 minutes. You should try a moderate duration if your body can tolerate the short duration. Otherwise, avoid taking a cold plunge for 4-6 minutes. A few benefits of moderate duration cold plunge are,
Flexes muscle and reduces soreness
Increases metabolic rate
Burns calories more than before
Promotes release of endorphins, boosting mood
Enhances the quality of sleep
Extended Duration
The temperature range of cold plunge plays a vital role in extended duration. For example, if the water temperature is significantly lower, you should choose shorter timing.
On the other hand, for mild temperatures, it would be best to go for moderation duration. Once your body adapts to the water temperature, go for more than 7 minutes.
You will enjoy a deeper relaxation when taking a cold plunge for an extended time. However, most importantly, you mustn’t go beyond your capacity. Overexposure to freezing temperatures can be dangerous and harmful.
Sports physician Dr Tracy Zaslow stated, “Always go slow and take your time when building your tolerance to cold temperature. Start with a couple of minutes, let your body get adapted to the temperature and then increase the timing slowly.”
What Happens if You Cold Plunge for Too Long?
Staying in a cold plunge for too long is dangerous.
Prolonged exposure to cold plunge can cause hypothermia. This condition happens when our body temperature drops below 35 degrees Celsius. If you feel numbness in a body part, consider it a sign of hypothermia. Don’t spend a single second when you experience such an issue.
Also, you may face heart problems. So, if you have heart-related issues, always discuss them with your physician.
What are the safety precautions to follow during a cold plunge?
It is crucial to follow a few safety precautions when cold plunging. Here, we shared some tips to avoid probable danger.
Consult a Doctor
Cold plunge is a type of exercise regimen. If you are trying it for the first time, consult a doctor or you can meet our personal trainer. This advice is particularly crucial for those who have pre-existing health-related concerns.
Go Slowly
Never cross your limit during a cold plunge session. As said, listen to your body. Always start slowly. Once your body feels comfortable, increase the timing. If you experience discomfort or pain, don’t spend a second in a cold plunge.
Avoid Jumping
You mustn’t jump when getting yourself into a cold plunge. Ease your body into the cold water slowly. Begin the session with your feet and then go way up gradually.
Drink Plenty of Water
You may get dehydrated due to the cold plunge therapy. That is why drinking plenty of water before and after the session is vital. Drink at least 3 litres of water daily.
Don’t Consume Alcohol
Alcohol should be prohibited whether you take the cold plunge or not. Your heart rate may increase and cause a heart attack if you drink alcohol. Moreover, your body will face difficulty in adjusting.
Wear Correct Attire
Athletic clothing or swimwear is the best attire for a cold plunge. If you wear these attires, your body will get maximum exposure to cold water. At the same time, wearing the correct attire lets you maximize the benefit of a cold plunge.
Breathe Deeply & Slowly
Focus on your breathing when you enter into the cold plunge. Avoid breathing faster. Instead, breathe deeply and slowly. This way, your body will get calm. If you are near Franklin, TN, you can visit our The Infrared Room for better health.
FAQ
Should you dunk your head into a cold plunge?
Although there is no evidence or research that you may benefit from dunking your head into a cold plunge, you can.
But if you have an ear infection, we suggest you do not do so.
Should you go to the cold plunge every day?
Cold plunge daily is not harmful. If you feel comfortable during the session, there is no problem with it daily.
Summing Up
Hopefully, this comprehensive guide answers the “how long to cold plunge.” Now you know that comfort is the key during a cold plunge session. Yet, starting slowly and getting your body familiarized with the cold water is the key. Also, ensure that precautions are taken to avoid unavoidable concerns.