How Cold Should a Cold Plunge Be? - Therafrost

How Cold Should a Cold Plunge Be?

Studies suggest 50-60°F (10-15°C) as the ideal range for most individuals, triggering the physiological effects of cold water therapy. At this temperature, your body activates its fight-or-flight response, boosting circulation, reducing inflammation, and releasing a chorus of mood-enhancing endorphins.

The Levels to Cold Plunging

Beginner's Plunge:

Start at 60°F (15°C) and work your way down. Even a minute at this temperature can be invigorating!

Intermediate Plunge:

Explore temperatures between 40-50°F (4-10°C) as your body adapts.


Advanced Plunge:

Experienced cold plungers seek depths of chill beyond the standard 50-60°F range. But before you dive in, read these tips:

Aim for 40-45°F (4-7°C). At this point, the physiological response intensifies, sending your endorphins skyrocketing and boosting mental clarity. Remember, it's a significant drop, so listen to your body and acclimate gradually.


More Tips to Keep in Mind

Time is of the essence:

Keep it short and sweet. 2-3 minutes at this temperature is plenty to reap the benefits without risking cold stress.

Warm-up, cool down:

Never plunge directly into icy water. Warm up your body with light exercise first. After the plunge, ease back to room temperature with a warm shower or gentle movement.

Listen to your body:

Pay close attention to any signs of discomfort like dizziness, rapid breathing, or numbness. These are red flags to retreat – your body's way of saying "chill out!"

Respect the power of cold:

Advanced temperatures demand respect. Always have someone present for safety and monitor your skin for signs of ice burn.

Bonus tip:

Experiment with cold showers or ice packs to gradually train your body for deeper plunges.

Remember, there's no one-size-fits-all plunge. Listen to your body, experiment, and find the temperature that unlocks your symphony of well-being.

Therafrost ensures you can explore the world of cold plunges at your own pace, starting at a comfortable temperature and gradually venturing into cooler waters as you acclimate.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.