Should you take a cold plunge before or after exercise? (2025)

I thought cold Diving would be an obvious task. Put on your swimsuit, take a controlled breath, and slide calmly into the freezing water to see how long you can last. But as with any health trend that aims to provide a myriad of physical benefits, there are important caveats to keep in mind.

Experts suggest that launching yourself into a cold plunge pool at the right time can make a big difference in how you feel and how effective your workout is. It can also change depending on the type of exercise you have planned. If you’ve invested in one of the best cold plunge pools, or simply want to take advantage of an ice bath at your local gym, here’s what experts suggest for getting the best results from your cold plunge.

Why plunge cold?

Immersing your body in ice water may seem like a fun thing to do when it’s really hot and you’re on vacation in the Bahamas. But on a rainy workday in the middle of winter, it quickly loses its appeal. When done responsibly, practice getting into water at a temperature of 10-15°C (50-60°F) for one to five minutes. after However, exercise can be very beneficial for some.

“Cold plunging can be done in a designated plunge pool, an ice bath, or even in a cold natural body of water,” says Mohamed Enayat, a general practitioner and founder of the HUM2N Longevity Clinic. “While some people try it just to feel energized, there is now strong scientific evidence that cold plunging offers a number of health benefits. Studies have shown that cold plunging can reduce muscle soreness, support post-exercise recovery, stimulate circulation, and boost your mood by stimulating the release of endorphins and norepinephrine.”

Enayat also points out that cold immersion may transform white fat into beige or brown fat, which is the “good fat” that burns calories and generates heat.

While these health benefits for the mind and body seem tempting, when Cold immersion is important, and can have an impact on how well you train. It is also important to note that cold immersion is not suitable for everyone. If you have heart or circulation problems, this may put sudden pressure on your heart and nervous system. If you have any health concerns or are unsure about your ability to snow dive, you should always consult your doctor before snow diving.

Where the cold sinks

The beauty of ice bathing is that you don’t need to post your information on social media to enjoy the process. You don’t need an expensive gym membership either. For most people, it can be easy to take a dip in the cold water from the comfort and privacy of your own home in a number of ways. Online you can find plenty of custom cold plunge pools for use in or around your home and yard. CalmMax, Hydragun, and Sun Home Saunas are just a few brands that sell easy-inflatable pop-up cold pools with prices starting at $50.

You will have to pay extra for designs that have a dedicated filter that can also cool the water to a precise temperature. Otherwise, you’ll have to make use of a cold tap and some ice buckets.