Cold plunging, or cold water immersion, involves submerging the body in cold water—typically between 50°F and 59°F (10°C to 15°C)—for 5 to 10 minutes. This practice is popular among athletes for its ability to reduce muscle soreness, inflammation, and speed up recovery. Depending on your fitness activities, balancing cold plunging with your training goals can help ensure you reap the most benefits.

Benefits of Cold Plunging

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.

Timing Matters – When to Cold Plunge

1. Pre-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. Post-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 Plunge: 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 give it a try? You can ease yourself into your first cold water immersion with a few minutes of cold at the end of your shower, a chilly dip into a river, lake or ocean, or with a visit to a Nordic spa.

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.