What Temperature Should a Cold Plunge Tub Be?

Cold plunges have been used therapeutically for thousands of years and have recently gained popularity for their many wellness advantages. If you’re interested in soaking in these benefits yourself, understanding the ideal cold plunge temperature is key. Read on to learn more about what temperature your cold plunge tub should be, and how to align it with your specific wellness goals. 

The Ideal Temperature for Cold Plunge Tubs 

Whether you’re using ice baths for recovery, athletic performance, or mental resilience, the right temperature can make all the difference. If you’re new to cold plunges, it’s recommended that you start with higher temperatures and safely work your way down to colder ranges with each session instead of starting with the coldest setting right away. 

The table below outlines ideal cold plunge temperatures, the recommended duration for each temperature range, and the benefits they can offer.

Cold Plunge Temperatures for Specific Goals 

When it comes to cold plunges, different temperatures can align with different goals. Whether you’re an athlete seeking muscle recovery or looking for mental rejuvenation, adjusting the temperature of your cold plunge tub according to your specific goals can lead to more effective and satisfying sessions.

1. 50-55°F: This is a very cold range ideal for short, intense immersions for people who are aiming for a significant mental resilience boost or have extreme recovery needs. 
2. 56-60°F: Slightly warmer, this range is still cold but allows for a longer soak. This is optimal for athletes who are focusing on muscle recovery and reducing inflammation. 
3. 61-65°F: This is a milder range, so it’s ideal for cold plunge beginners who are looking to reduce stress or improve circulation. 

It’s important to always remember to listen to your body’s signals and adjust water temperatures gradually, especially if you’re new to this practice. 

Safety Considerations for Cold Plunge Tubs

While cold water immersion offers numerous potential wellness benefits, it’s crucial to approach it with safety in mind. The shock of cold water can be intense, and it’s important to be aware of how your body responds. 

The following safety tips and considerations can help support an effective, safe, and enjoyable cold plunge experience: 

Gradual Introduction to Cold Water 

If you’re new to cold plunge therapy, start with a higher temperature range (around 61-65°F) and gradually work your way down. This can help your body acclimate to cold water exposure, reducing the risk of shock or discomfort. You should also approach the amount of time you spend for each session gradually to avoid shock. 

Monitor Your Body’s Response to Temperature 

While taking a plunge, make sure to pay close attention to how your body reacts to the cold. If you notice signs of possible hypothermia like uncontrollable shivering, numbness, or a bluish skin tint, these are indicators that you should exit the tub immediately.  

It’s important to limit your time in the tub to no more than ten minutes, especially at colder temperatures. 

When to Avoid Cold Plunge Therapy 

Certain health conditions like heart disease, high blood pressure, or respiratory issues may be aggravated by cold temperatures. Whether you have health concerns or not, it’s always important to consult with a healthcare professional before starting cold plunge therapy. 

Ready to Take the Plunge?