Cold plunging—immersing the body in cold water between 50°F and 59°F (10°C to 15°C)—is a favored recovery method among athletes. It aids in reducing muscle soreness, decreasing inflammation, and accelerating recovery. Understanding the optimal timing of cold plunges in relation to your workout schedule can maximize these benefits.

Why Cold Plunging Enhances Recovery

Athletes use cold plunges primarily for their anti-inflammatory effects. The cold constricts blood vessels, which reduces blood flow to muscles, helping to decrease inflammation and flush out waste products like lactic acid. This results in quicker recovery times and reduces delayed onset muscle soreness (DOMS), which is crucial for athletes with demanding training schedules.

Optimal Times to Cold Plunge

1. Before Your Workout: If your workout will be in a hot, humid environment, like a hot yoga class or a long run outdoors in the summer, immersing in cold water prior can help keep your body temperature lower so your performance doesn’t suffer due to the heat.
2. After Your Workout: Cold plunges after exercise can help reduce muscle inflammation, particularly after high-intensity cardio sessions. Those focused on weight training may find more benefits by waiting four hours post-workout to avoid constricting blood flow needed for long-term muscle gains.
3. Between Training Sessions: For athletes training multiple times daily, cold plunging between sessions can help reduce cumulative fatigue, aiding in performance during subsequent workouts.
4. Morning Cold Plunge Benefits: A morning cold plunge can invigorate the body and mind, enhancing alertness and energy levels, making it ideal for those who prefer early morning exercise.

Ready to experience the benefits of cold plunging? Book your session at Ritual Nordic Spa today and integrate cold therapy into your fitness routine.

RITUAL Nordic Spa is an urban sauna house in downtown Victoria. The Nordic Circuit includes sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. A great way to build your hot/cold practice or spend time with friends. Find a series of science based articles on cold plunging benefits and building a contrast therapy practice on our “Sauna Science” page.