How cold can I go?
There isn’t one “right” temperature—start slightly cool and step down as your body adapts. Safety and gradual progress are key.
Start at 12–15°C (54–59°F)—cold enough for benefits without shock. If you shiver hard or feel breathless, warm it slightly and progress by 1–2°C over sessions.
Begin with 0.5–1 minutes and exit while you still feel in control. Build toward 2–3 minutes total, split into 1–3 rounds if you like.
For most, 8–10°C is a sensible lower limit. Only explore colder water (5–7°C) after adaptation, with supervision and strict time limits.
Morning plunges boost alertness and mood. Post-workout can ease soreness; after heavy strength training, wait 4–6 hours to avoid blunting hypertrophy.
Anyone with heart disease, uncontrolled blood pressure, Raynaud’s, neuropathy, or pregnancy should consult a doctor first. Start conservative and never plunge alone.