How long should you soak in the cold? We Asked the Experts (2026)

Depending on your Act, one minute in an ice bath can feel like agony or ecstasy. Maybe you wince at the thought of putting your feet in an ice bath, or maybe you’re an experienced cold diver and can’t get enough of the feeling of endorphin release. Either way, sitting in an ice bath isn’t just a game of endurance. How long do you stay out in the cold for things.

There are many ways to access cold water therapy, from cold showers to immersing your body in a dedicated cold plunge pool. Maybe you’re a seasoned pro and have invested in one of the latest cold plunge pools with an automatic cooler, or maybe you prefer a wild swim on a cold winter’s day, or you’re simply keen to get the best from your gym’s cold therapy area. Either way, setting limits on how long you can stay in cold water is key to reaping the benefits.

For cold plunge or not?

Those who love cold swimming will no doubt tell you they love it – for muscle relief, improved circulation, focus, energy – or perhaps even a better understanding of homeostatic algebra? Why stop there? But cold water is stressful and comes with risks, so it’s important to know how long you should immerse yourself in cold water and whether it’s right for you.

We address some of these questions about whether you should do a cold plunge before or after exercise, but if you’re not sure if a cold plunge is right for you, always consult your doctor. Head into the water consciously and with a clear plan for how long you plan to stay. Be careful about submerging your head, because sudden cold sometimes makes people gasp – not a good thing to do when your head is under water.

How long do you stay out in the cold?

The time limit and risk factor for cold immersion depend on many factors such as how experienced you are, your body fat percentage and body size, and how well you control your breathing. I spent months testing cold plunge pools and was able to build endurance over time. But everyone is different. After the first few attempts in which I could only hold on for about 10 seconds before dramatically exiting the water, my body adapted.

Now I tend to sit in the ice bath for a minute at a time, but that’s enough for me and enough to clear my mind for my work day.

For ice swimming enthusiast Dan Bosomworth, founder of Brass Monkeys, things are different. “I personally take a two- or three-minute ice bath at 37.4°F to 41°F (3-5°C) most mornings,” he says. “This is my sweet spot where it’s cold enough to feel challenged and short enough to stay still.” Consistency trumps intensity every time.

“It’s finding what challenges you enough to release those catecholamines, which are the stress chemicals that trigger the benefits,” says Bosomworth. “Research recommends targeting about 11 minutes total per week to get metabolic benefits as this is where you start to see meaningful activation of brown fat. You can break that down into what works for you and your schedule – perhaps daily 90-second sessions or longer 3-5 minute dips a few times per week. In cold temperatures below 41°F (5°C), even 1-2 minutes triggers a significant stress response.”

Personalize your dives

When it comes to how long to take a dip in the cold, Bosomworth recommends staying cooler for a shorter period, or warmer for a longer period. For beginners, a 30-second cold shower lasting up to two minutes can help, although it’s not necessary. “Once the cold water is manageable, move into a cold bath at about 50 degrees F (10 degrees C) for a minute or two or whatever feels appropriate,” he says. “Only then should you provide ice.”

Also, think about Why You’re drowning in cold. If you are looking to improve your mood, 30 seconds of cold water is sufficient. Recovery from exercise can be achieved in about two minutes. If you are working on improving your mental flexibility, you may want to try longer.