Is Cold Plunging Good for You? (2025)

In cold plunging A cold shower at the gym or at home has become a popular practice in recent years. But are all the self-inflicted hiccups really good for you? Promising to boost your mood, provide mental clarity and reduce post-workout muscle soreness, it may sound enticing, but it’s not for everyone. Aside from chattering your teeth, there are significant negatives as well as positives to consider.

Worked on exam challenges The ultimate cold-plunge pool Earlier this year, I reluctantly jumped on the bandwagon. With my adrenaline pumping and my endorphins a disco post-plunge, I was hooked and have been an ice bath advocate ever since. But like every wellness craze, it’s worth keeping up with the ever-changing advice on best practices. Curious to learn more, I asked Gary Brecka, top biohacker and founder The Ultimate HumanFor advice on how to cold soak for maximum benefit.

Whether you’re a seasoned pro or a newbie wondering what all the fuss is about, take a deep, calming breath and jump right in. Find your own ice bath options in the Wired Guide The best cold immersion tubsWith designs from its choice Polar monkey, Calmax, ImmersionAnd more.

What is cold plunging?

Whether in the ocean, a lake, or an ice bath at your local gym or home, cold immersion means immersing your body in water that’s defreezed from 39 to 59 degrees Fahrenheit (4 to 15 degrees Celsius). If you don’t have a gym membership and don’t want to strip off your bathing suit at the local lake, an indoor bathtub filled with ice cold water will do. “You don’t need an expensive set up,” Brecka said. “A bathtub with ice works. A horse trough in the backyard works. Dedicated plunge pools are convenient, but you’ll get benefits no matter how you create cold exposure. It’s consistency that’s more important than equipment.”

So how long should you cold plunge and what should be the temperature of a cold plunge? Breca suggests two to six minutes as the ideal time. It is long enough to activate the nervous system and short enough to be safe. If you’re new to cold immersion, however, there are plenty in a minute.

Is cold immersion good for you?

“What are the benefits of cold immersion?” The million-dollar question you’re probably asking yourself, right when you’re staring into the tub (along with “Why don’t you have a warm cookie and hot chocolate instead?” is something I often hear my inner child say.) Breca advises persevering for maximum benefits.

“We do an immersion because cold exposure activates your nervous system, improves circulation and helps your body adapt to stress,” he says. “Cold immersion isn’t about powering the shock, it’s about changing the physiology of that shock drive.”

Some studies show benefits for cold immersion, including from Harvard Medical School. when Those who study are encouragedHowever, they are not conclusive, and their impact varies considerably across the board.