When’s The Best Time To Take A Cold Plunge?

One in every of the most popular trends within the health and fitness world, cold water immersion, or cold water therapy, is a therapeutic technique that involves immersing the body in cold water.

A chilly plunge provides quite a few health advantages, not to say that when it’s done right, it just feels great. So to get essentially the most out of your therapy, it results in the query: When is the most effective time to take a chilly plunge?

In this text, we’ll explore how cold exposure helps heal the body and discover the most effective time of day to cold plunge. 

Table of Contents:

• What Is A Cold Plunge?
• When Is The Best Time To Take A Cold Plunge?
• How Long Should You Cold Plunge For?
• How To Get The Ideal Cold Plunge Temp
• What’s The Best Ice Bath?
• Advantages of Ice Baths
• Side Effects And Risks
• FAQs

What Is A Cold Plunge?

A chilly plunge is a kind of cold water immersion therapy that involves dunking your entire body in cold water for brief periods.

Cold water exposure has been proven to have a big selection of health advantages, including weight reduction, muscle recovery, reduced stress, improved immune system, and more. To make the leap, you should use a bath, pool, tank, or natural body of water.

Researchers agree that for cold water immersion therapy to be effective, the water temperature should be between 50 and 59℉ (10 to fifteen℃). Once you might be sure of the temperature, take a dip for around five to fifteen minutes.

Beginners should try starting on the shorter end, going only waist-deep until they get comfortable. From there, plungers can regularly increase the depth (as much as neck level) and time with experience. When you’re latest to cold therapy, starting with cold showers is one other good strategy.

When Is The Best Time To Take A Cold Plunge?

One of the best time to do a chilly plunge depends upon your goal and desired profit.

For those affected by depression, need a lift in mental clarity, or are in search of a option to help wake you up and energize for the day, aim for the morning. Cold temperatures trigger our brains in a way that may improve alertness, energy, and clarity. This generally is a natural alternative to chugging coffee or one other wake-me-up beverage.

When you are an athlete, weight lifter, or exercise consistently, a post-workout cold plunge is good. An ice bath post-workout may help speed up recovery by reducing inflammation and soreness, especially when combined with a hot tub soak. That is why skilled athletes often soak in ice bath tubs or a contrast bath after training, which you possibly can learn more about in our article: Why Do Athletes Take Ice Baths?

There may be one exception, though. In case your goal is acute muscle hypertrophy, skip the post-workout ice bath. Evidence shows that cold plunges immediately after training can blunt the muscular damage required for anabolic growth¹.

Lastly, some consider the most effective time for a chilly plunge is before sleep. Cold exposure causes the body’s temperature to drop, which may help people to chill out and promote a greater quality of sleep. Anecdotal evidence supports this idea, with several users supporting a pre-bedtime cold plunge.

Nonetheless, real-life testimony shows success stories for all three periods.

One Reddit user stated: “I really like doing ice baths within the evening. I sleep amazing.”
(source) One other user said: “Morning is great, really kicks some awareness into you. I just feel so alive and within the moment.” (source)

And, a separate Redditor added: “Within the morning, because it gives you a dopamine boost for just a few hours.” (source) 

There is no such thing as a correct answer for the most effective time to cold plunge. All of it comes right down to personal preferences and goals. No matter what time you select, there can be loads of health advantages. 

How Long Should You Cold Plunge For?

If you will have never tried a chilly plunge before or are a beginner, starting slow is important.

Beginners should start with short periods, between 30 seconds and three minutes, to assist construct stamina and experience. Take heed to your body; if you happen to feel comfortable, add 15-30 seconds every time until you reach a time that feels perfect for you.

Most experts agree that the five-minute range is good to cut back muscle soreness, improve circulation, and get other advantages. When you’re experienced and wish to go longer, nonetheless, ensure that to limit cold plunges to twenty minutes or less to avoid negative consequences. 

That is because when our bodies experience colder temperatures, it causes our core body temperature to drop, which might result in confusion and potentially hypothermia. We recommend you utilize a stopwatch or alarm clock to make sure you don’t unintentionally stay in too long and put yourself in danger. 

For a more in-depth breakdown of this query, try our article: How Long Should You Stay In An Ice Bath?

How To Get The Ideal Cold Plunge Temp

As mentioned above, an ice bath temperature should be between 50 and 59℉ (10 to fifteen℃). Getting the perfect temperature ensures you get the specified advantages and avoid hypothermia.

Top-of-the-line methods for preparing an ice bath or cold plunge is to fill a bathtub or container with cold water and ice. You possibly can easily add more ice until you reach the specified temperature. One other common method is a natural cold water immersion, which might be done in any body of water, corresponding to a river or lake. Nonetheless, as you possibly can’t control the temperature, it might be dangerously cold. Plus, not everyone lives in areas with access to water. 

One of the best option to get the perfect ice bath temperature is to make use of an automatic ice bath or machine. Technological advances have made precise temperature control easy, and there are several quality products available. These machines can consistently provide the right water temperature with ease, making your cold plunge efficient and simple to regulate. 

For much more cold plunge tips about the best way to get the most effective ice bath temperature, try our article: How Cold Should An Ice Bath Be?

What’s The Best Ice Bath Tub?

I just mentioned that an automatic ice bath is essential for getting the perfect temperature and it’s definitely easier than adding buckets of ice to your tub.

When you’re in search of a suggestion, the most effective cold plunge tub available today is PLUNGE, by the creators of Cold Water Plunge on TV’s Shark Tank. Their revolutionary technology combines powerful cooling, filtration, and sanitation to supply clean, ice cold water.

While many products available on the market require you to make or add the ice yourself, this plunge is able to use immediately. The bathtub is 67 inches long, 28 inches deep, and 43 inches wide, so it should comfortably fit most individuals. In addition they offer a PLUNGE XL version with larger dimensions. Empty, the bathtub weighs 150 kilos, but when full, it’s 1,000 kilos.

With a guaranteed one-year warranty and the choice to elongate the warranty by multiple years, you possibly can feel secure along with your investment. To learn more about this product and others, try our article on the 5 Best Ice Bath Tubs.

6 Advantages Of Ice Baths

Ice baths and cold therapy have several health advantages when used properly. Below are among the top ice bath advantages.

1) Fat Loss:

Studies have shown that cold exposure causes a rise in metabolic rate and prompts brown fat. Brown adipose tissue (brown fat), referred to as the nice fat, burns calories to provide heat. Cold exposure also results in more calories burned since the body has to work harder to boost the core temperature.

One other study using mice showed increased metabolic rate, activation of brown fat, and improved glucose homeostasis with cold plunges². This significantly increased energy expenditure, so the scientists responded by increasing food intake to compensate for the energy requirement. Nonetheless, if food intake is kept constant, the additional energy burned could lead on to fat loss.

2) Boost Immune System:

One in every of the first reasons people have ice bath sessions is to assist boost their immune system. Studies have shown that cold exposure, including cold water therapy, helps increase the production of white blood cells.

White blood cells help protect the body from disease and illness, so increasing them will help strengthen the immune system³.

3) Improve Circulation:

Cold plunging triggers our blood vessels to constrict, which sets off a sequence of reactions. When you exit the plunge, your body tries to warm itself by causing the blood vessels to expand.

This two-step process helps direct blood toward the organs and transports oxygen and nutrients. The rise in blood flow results in several other advantages, corresponding to improved recovery and skin health. 

4) Improve Hair And Skin:

Cold water therapy has been shown to assist support hair and skin health. Cold exposure causes our pores to shut, which may help prevent bacteria from entering. Improved circulation also helps the skin since it helps tighten the pores and provides the skin a healthy glow.

Hot water has also been shown to wreck keratin cells, affecting the skin and hair. 

5) Reduce Muscle Soreness:

Perhaps essentially the most common reason people use ice baths is to assist muscle recovery and reduce muscle soreness after exercise.

The constriction of blood vessels restricts blood flow, which temporarily can reduce inflammation. Nonetheless, when you get out of the ice bath, your blood vessels dilate as they warm back up, opening up the channels for increased blood flow. This rush of latest blood helps carry oxygen and nutrients to the muscle cells, further helping recovery and reducing soreness. This pattern of decreased and increased blood flow helps shuttle toxins and waste away from nutrients toward sore, drained areas.

Lastly, cold water therapy also helps reduce inflammation, one other critical factor for muscle soreness and promoting recovery. An evaluation of 20 studies concluded that cold water immersion led to significantly higher recovery from exercise-induced muscle damage, including delayed-onset muscle soreness (DOMS)⁴. 

6) Improved Alertness/Mental Clarity:

As mentioned above, some people consider the most effective time for an ice bath is the morning due to boost in energy and mental clarity.

Cold exposure causes a “shock” to the body, triggering our fight-or-flight response. This shock increases blood flow to the brain and triggers the discharge of endorphins that help improve alertness, energy, and clarity.

It also triggers the discharge of several hormones, including adrenaline and noradrenaline, which further helps improve mental clarity. Some studies have suggested that the boost in endorphins brought on by cold water therapy may help relieve depression symptoms⁵.

Side Effects And Risks

While cold water therapy has quite a few health advantages, there are potential uncomfortable side effects and risks. We recommend you speak with a healthcare skilled before starting cold water therapy. 

• Hypothermia: Essentially the most obvious of the uncomfortable side effects, cold exposure could cause hypothermia, especially if you happen to are in water that is simply too cold or stay in too long. Hypothermia could cause confusion, fatigue, lack of consciousness, and death. 
• Cold Shock Response: The cold shock response is a series of bodily reactions from extreme cold exposure. The “shock” once you first enter the water could cause you to gasp your breath, rapidly increase your respiration, and elevate your heart rate. This gasp is essentially the most common reason for death from extreme temperatures. It also results in other uncomfortable side effects, including increasing blood pressure and placing stress on the center.  
• Cardiovascular Stress: In connection to the cold shock response, the elevated blood pressure and increased heart rate strain the center. This is particularly significant to cardiovascular patients since it increases the chance of stroke, heart disease, and other deadly illnesses. 
• Frostbite: Frostbite is one other condition, like hypothermia, that’s contracted from freezing temperatures. Frostbite causes the skin and tissues to freeze, which could cause numbness, tingling, and discoloration. 
• Muscle Stiffness/Risk of Injury: After you exit an ice bath, your muscles can be stiff, and your joints could have decreased mobility. This mix can result in injury if you happen to overexert yourself too soon. 
• Not Secure For Everyone: It’s essential to talk with a medical skilled before a chilly plunge because it could actually be dangerous if you will have certain conditions or diseases. Some individuals who should avoid cold water therapy include those with Raynaud’s disease, cold urticaria, arthritis, and other people with heart, blood pressure, or circulatory issues.  

FAQs

These are among the mostly asked questions related to cold plunge. 

Is it higher to take a chilly plunge within the morning or at night?

Each might be helpful. The morning is healthier for individuals who desire a lift in energy or mental clarity. The night is healthier for individuals who desire a higher quality of sleep. 

Is it OK to cold plunge on daily basis?

For essentially the most experienced cold plungers, it’s okay to do it every day. Nonetheless, most individuals would profit from 2-3 times per week maximum, because the body needs time to get better. 

Are you able to overdo cold plunge?

Yes, you possibly can overdo a chilly plunge and put yourself in danger for hypothermia or worse. You must spend a maximum of 20 minutes and don’t use water below 50℉ (10℃). 

Does cold plunge boost testosterone?

Some researchers suggest that, yes, a chilly plunge could boost testosterone. Nonetheless, the science is inconclusive, and lots of suggest any boost in testosterone may be very small and short-lived. We discuss cold therapy and testosterone more in-depth in our article: Do Cold Showers Boost Testosterone?

Must you stretch after cold plunge?

Yes, you need to stretch after a chilly plunge, but wait until your body warms up naturally, and don’t overdo it. Stretching when cold could cause injury, so make sure you perform light, gentle stretches.

When To Take An Ice Bath: The Final Say

One of the best time to cold plunge ultimately depends upon your goals.

When immersed in cold water, our bodies trigger the fight-or-flight response, increasing blood flow and endorphins. Cold water exposure also restricts blood flow, lowers the inflammatory stress response, and prompts brown fat.

Due to this fact, if you happen to want a rise in energy and a lift in mental clarity to start out the day, the morning can be best. When you need assistance to enhance your sleep quality, at night can be best. A post-workout cold plunge can be best for athletes and gym-goers in search of recovery and reduced soreness.

Finally, if you happen to plan to make cold plunges a component of your regular routine, consider purchasing a chilly tub. Cold tubs are the most effective option to control the temperature for consistent, convenient plunges. No matter what time you select, your overall health and quality of life will improve with cold water therapy.

Now that you understand when to take a chilly plunge, try the 5 Best Ice Bath Tubs to make sure you possibly can take one at your ideal time!

References:

1. Roberts LA, Raastad T, Markworth JF, Figueiredo VC, Egner IM, Shield A, Cameron-Smith D, Coombes JS, Peake JM. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015 Sep 15. doi: 10.1113/JP270570. Epub 2015 Aug 13. PMID: 26174323; PMCID: PMC4594298.
2. Ravussin, Yann, et al. “Effect of Intermittent Cold Exposure on Brown Fat Activation, Obesity, and Energy Homeostasis in Mice.” PLoS ONE, vol. 9, no. 1, 17 Jan. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3895006.
3. Brenner, I. K. M., et al. “Immune Changes in Humans during Cold Exposure: Effects of Prior Heating and Exercise.” Journal of Applied Physiology, vol. 87, no. 2, 1 Aug. 1999. https://doi.org/10.1152/jappl.1999.87.2.699.
4. Xiao, Feiyan, et al. “Effects of Cold Water Immersion after Exercise on Fatigue Recovery and Exercise Performance–Meta Evaluation.” Frontiers in Physiology, vol. 14, 20 Jan. 2023, p. 1006512, www.ncbi.nlm.nih.gov/pmc/articles/PMC9896520/#B40, https://doi.org/10.3389/fphys.2023.1006512. Accessed 28 Feb. 2023.
5. Shevchuk, Nikolai A. “Adapted Cold Shower as a Potential Treatment for Depression.” Medical Hypotheses, vol. 70, no. 5, Jan. 2008. www.deepdyve.com/lp/elsevier/adapted-cold-shower-as-a-potential-treatment-for-depression-pW0P4l0L6x, https://doi.org/10.1016/j.mehy.2007.04.052.