How long should I do cold water immersion?

The wellness practice of cold water immersion (CWI) has been gaining popularity in the last few years. CWI is a form of hydrotherapy that offers many health benefits, like better muscle recovery after exercise, improved blood circulation, and strengthening of the immune system. However, it’s important to understand how to stay safe and maximize the benefits of cold water immersion.

One of the most frequently asked questions about CWI is about duration. Specifically, “How long should I immerse myself in cold water?” To help answer this question, we need to explore the science behind CWI and understand how it affects our bodies.

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What Is Cold Water Immersion?

Cold water immersion, also known as cold water therapy, is a practice dating back to the ancient civilizations of China, Egypt, Greece, and Rome. Even Hippocrates himself practiced cold water therapy. You get the idea. Cold water immersion involves submerging yourself into cold water, typically between 50 and 59 degrees Fahrenheit, for a certain length of time.

The scientific principles behind cold water immersion are connected to our body’s physiological response to cold temperatures. When our body is exposed to the cold, it reacts by constricting its blood vessels. This slows the blood flow down and reduces swelling and muscle inflammation. This is why CWI is often used as a great recovery tool after an intense workout or physical activity, offering cold water recovery benefits.

However, there are many more health benefits to hydrotherapy. Regular CWI practice can also lead to:

improved circulation,
enhanced immunity,
better mental health.

Science Behind Cold Water Immersion

When your body is immersed in cold water, it experiences cold shock. This shock triggers a series of physiological responses designed to protect the body from the cold and maintain its core temperature. The responses include (1):

Vasoconstriction (the narrowing of blood vessels),
increased heart rate,
increased blood pressure.

If you want to know more about how your body reacts to the cold, check out this video:

This response of cold water immersion offers numerous health benefits. For one, the vasoconstriction caused by cold water can help reduce muscle inflammation and speed up your recovery time after exercise. As another benefit, your increased heart rate and blood pressure can improve your cardiovascular health over time.

In addition, cold water immersion releases the hormone norepinephrine (2). This hormone improves your mood, focus, and even sleep quality. It can also boost your immune system by increasing the production of white blood cells, which helps your body fight off infection. These are just a few of the cold water therapy benefits.

It’s important to remember that cold water therapy is not suitable for everyone. If you suffer from particular health conditions, such as heart disease or Raynaud’s disease, you should avoid taking ice baths. Always consult your healthcare professional before starting any new health practice.

Health Benefits of CWI

We already mentioned that cold water immersion offers several health benefits. Let’s dig deeper and see which of those are scientifically proven.

Scientific research supports the health benefits of cold water immersion. Until now, scientists mainly tested the effect of cold baths on muscle recovery, mental health, immunity, and sleep quality. One of the most documented benefits of cold therapy is its role in post-workout recovery. Studies have shown that taking an ice bath reduces muscle soreness and inflammation after intense physical activity (3, 4).

Cold therapy benefits extend beyond the athletic world. Studies have shown that regular cold water therapy can improve cardiovascular health by enhancing circulation and heart function. This can be attributed to your body’s physiological response to the cold, which includes an increased heart rate and blood pressure. A study published in the National Library of Medicine found that cold water immersion even increases insulin sensitivity (5).

Cold water therapy can have mental health benefits as well. This practice can kickstart the production of mood-enhancing hormones like endorphins and norepinephrine (2), which can lead to improved mood, focus, and sleep quality. This is a reason cold showers and ice baths are often recommended to help manage stress and improve mental well-being.

Another study published in the National Library of Medicine found that regular CWI can boost your immune system by increasing white blood cell production, which helps protect the body against infections and diseases (6).

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The Ideal Duration of Cold Water Immersion Therapy

It’s really important to find that sweet spot with the duration of your cold baths. The length of time you spend in the cold can change the effectiveness and safety of the practice. Too short, and you may not receive the full benefits of hydrotherapy. Too long, and you risk hypothermia and other health complications.

For most people, a duration between 10 and 20 minutes is ideal for cold water immersion. This timeframe allows your body to experience vasoconstriction and increased heart rate, without overloading the body. This time frame is also ideal for post-workout recovery as well. If you just want to experience the shock of cold water, somewhere between 2 and 5 minutes is more than enough (7).

Not everyone is going to react the same way to the cold. Some may like to stay in the ice bath for shorter durations of time, while others may prefer longer immersions. In general, it would be wise to:

try out different durations of cold water immersion,
listen to your body,
adjust the duration to your personal preference.

Tips & Tricks for Cold Water Immersion Therapy

Several factors can impact the ideal duration for cold baths, including your:

health status,
tolerance to cold,
the purpose of the immersion.

For instance, if you’re doing it for post-exercise recovery, a duration of 10 to 20 minutes may be ideal. But if you’re using it for stress management or mental well-being, immerse yourself in the cold for only a few minutes.

It’s also important to consider your tolerance to cold. If you’re new to the cold therapy practice, you may want to start with shorter durations and gradually increase as your tolerance improves. This can help prevent potential health risks associated with prolonged cold exposure, such as hypothermia.

Finally, always consult with a healthcare professional before starting CWI. This is especially important if you have health conditions that may affect your body’s response to cold, such as heart disease or Raynaud’s disease.

Cold water immersion is not a one-size-fits-all practice. Finding the right duration requires experimentation and adjustment. But with the right approach, you can maximize the cold water therapy benefits and make it a valuable addition to your wellness routine.

If you want to know more about having a great cold therapy routine, read our article: “Ice Baths – Discover the Benefits of Cold Water Immersion Therapy”.

Conclusion

The duration of cold water immersion is an important factor you should consider for your safety. While it’s generally advisable to stick to a duration between 10 and 20 minutes, it might be different for each individual. Listen to your body and do what feels right. Depending on your health and tolerance for the cold, you might have to reduce the duration.

Cold water immersion is a powerful tool that makes your health and well-being better in many ways. Whether you are an athlete looking to improve recovery, or someone looking to boost your overall wellness, CWI can be a valuable addition to your health routine. Practice responsibly, and keep in mind the factors that can impact its effectiveness and safety.

Literature sources

Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water – a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789.
Johnson DG, Hayward JS, Jacobs TP, Collis ML, Eckerson JD, Williams RH. Plasma norepinephrine responses of man in cold water. J Appl Physiol Respir Environ Exerc Physiol. 1977 Aug;43(2):216-20. doi: 10.1152/jappl.1977.43.2.216.
Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512.
Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;2012(2):CD008262. doi: 10.1002/14651858.CD008262.pub2.
Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water – a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789.
Lombardi G, Ricci C, Banfi G. Effect of winter swimming on haematological parameters. Biochem Med (Zagreb). 2011;21(1):71-8. doi: 10.11613/bm.2011.014. PMID: 22141210.
Lateef F. Post exercise ice water immersion: Is it a form of active recovery? J Emerg Trauma Shock. 2010 Jul;3(3):302. doi: 10.4103/0974-2700.66570.