Is cold plunge good for you? (2025)

The cold sank in The gym or taking a cold shower at home has become a common practice in recent years. But is all this self-freezing really good for you? With the promise of improving your mood, providing mental clarity, and reducing post-workout muscle soreness, it may sound tempting, but it’s not for everyone. Aside from making your teeth chatter, there are notable cons as well as pros to consider.

After being tasked with the challenge of testing the latest cold pools earlier this year, I reluctantly jumped on the bandwagon. With the adrenaline pumping through my system and the endorphins of the disco after a dip, I was hooked and have since become an advocate of the ice bath. But as with all wellness crazes, it pays to keep up with ever-changing advice on best practices. Eager to learn more, I asked Gary Brica, a top biohacker and founder of The Ultimate Human, for advice on how to cold dive 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 get straight to the point. Find options for your ice bath in WIRED’s guide to the best cold plunge tubs, with designs from the likes of PolarMonkeys, CalmMax, Plunge, and more.

What is cold diving?

Whether it’s in the sea, lake, ice bath at the local gym or at home, cold immersion means immersing your body in water that has a temperature of 39 to 59 degrees F (4 to 15 degrees C). If you don’t have a gym membership and don’t want to wear your swimsuit in the local lake, an indoor bathtub filled with icy cold water will do the trick. “You don’t need an expensive setup,” Preca says. “An ice bath works. A backyard horse bath works as well. Custom plunge pools are convenient, but you’ll get benefits no matter how cold you get. Consistency is more important than equipment.”

So how long does a cold plunge last and what temperature should a cold plunge be? Brica suggests two to six minutes as an ideal time. It is long enough to stimulate the nervous system and short enough to stay safe. If you are new to cold plunges, less than a minute will be sufficient.

Is cold plunge good for you?

“What are the benefits of cold diving?” is the million-dollar question you’re probably asking yourself, while staring into the bathtub (along with “Why don’t you just have a warm cookie and hot chocolate instead?” is what I often hear my inner child saying). Preca suggests persevering to get the most benefit.

“We snorkel because exposure to cold activates your nervous system, improves circulation, and helps your body adapt to stress,” he says. “Cold diving is not about overcoming trauma, it is about allowing that trauma to drive physiological change.”

Some studies show benefits of cold immersion, including studies from Harvard Medical School. Although these studies are encouraging, they are not conclusive, and their effects vary widely across the board.