A cold plunge is a practice that involves fully submerging the body in cold water, typically between 50 to 70 degrees Fahrenheit or about 10 to 20 degrees Celsius, for several minutes. It is also called cold water immersion or cold water swimming, and can be done in various ways, such as a bathtub, tank, pool, or a natural body of water, such as a lake or the ocean. Ice baths are a type of cold plunge, typically on the lower end of the temperature spectrum.

Cold plunges are believed to have several benefits for physical and mental health, including relieving muscle soreness, aiding with recovery after workouts, reducing inflammation, boosting the immune system, improving stress resilience, and building mental resilience and discipline. Some people also claim that cold plunges boost their mood and soothe sore muscles. However, more research is needed to fully understand the benefits of cold plunges.

To cold plunge, one can immerse themselves in cold water either quickly in and out or for several minutes. The length of a cold plunge can vary depending on the water temperature and comfort level, and the colder the water, the shorter the submergence should be. In general, cold plunges typically last between five and 10 minutes. It takes three to five minutes for the cold to penetrate beyond the skin.

It is important to note that cold plunges come with some risks if not done carefully. People who haven’t tried cold plunges before should take it slow, starting in the 67 to 68 degrees Fahrenheit range, and not push themselves past two or three minutes. Cold plunges should also be avoided by people with certain medical conditions, such as heart disease, high blood pressure, and Raynaud’s disease.