Cold plunges have become one of the coolest (pun totally intended) trends in health and fitness. These days, you can’t scroll Instagram or TikTok without seeing someone dunking themselves into an icy bath and raving about how incredible it feels.
But it’s not just about looking chill on social media. Plenty of people use cold plunges to boost their workouts—helping with recovery, speeding up the body’s repair process, and even supporting fitness progress. From Spartan warriors braving ice baths to Nordic traditions of icy lake dips, cold plunges have long been a go-to for sharper focus and quicker recovery.
Still, one question keeps popping up: when’s the best time for a cold plunge? Should you cold plunge before or after workout, and does the timing really change the benefits?
If you’re wondering the same thing, stick around! We have all the details on cold plunging and how to time it right for maximum impact.
What Is a “Cold Plunge”?
A cold plunge, also called cold water immersion, involves submerging most of your body—typically up to your neck—in cold water for a brief period.
The specifics, such as water temperature and duration, can vary. Generally, a cold plunge ranges between 50-59°F (10-15°C) and lasts anywhere from 1 to 15 minutes. For those seeking an even more intense experience, ice baths—where the temperature drops to 39-50°F (4-10°C)—are an option, though these sessions are typically shorter.
The key distinction is full-body immersion in cold water. While cold showers offer some similar benefits, they lack the physiological effects of a complete cold plunge or ice bath.
Icy Benefits
Here’s why so many people willingly plunge into cold water.
Eases Muscle Soreness and Reduces Inflammation. Cold plunges are known for calming inflammation and easing muscle soreness after exercise. Research backs this up, with studies showing that cold water immersion can help with recovery and reduce fatigue within 24 to 72 hours post-workout. Plenty of other studies echo these findings, suggesting the recovery perks of cold water immersion are real and pretty impressive.
Boosts Metabolism and Supports Fat Loss. Taking a dip in cold water may also rev up your metabolism and even help with fat loss. How? It’s thought that exposure to the cold can increase levels of brown fat, the “good” kind of fat that burns calories to keep you warm. Unlike white fat (the stuff most of us try to lose), brown fat has been linked to better energy use and other health benefits.
Improves Mental Health. Cold plunging isn’t just good for the body—it might also do wonders for the mind. Research suggests it can help lift your mood, decrease negative emotions, and even ease symptoms of anxiety and depression. Plus, it gives you an instant jolt of energy and mental clarity—scientifically supported, by the way. Feeling groggy? A dunk in freezing water releases endorphins and adrenaline, making you feel sharp and wide awake. One 2023 study found that a five-minute plunge left participants feeling more alert and less stressed, while another from 2021 highlighted cold exposure as a natural mood booster. It’s tough to feel blah when your body’s in fight-or-flight mode!
Other Perks. Some people swear by cold plunges for boosting immunity, but the research here is more mixed—so don’t skip your flu shot just yet.
Overall, whether you’re chasing better recovery, mental sharpness, or just the adrenaline rush, a cold plunge offers plenty of potential benefits to explore.
Chilly Drawbacks
Cold plunging isn’t without its risks, so knowing what you’re getting into is essential. Here are a few things to keep in mind before you dive in:
Physical Shock & Stress. Jumping into freezing water can be a major shock to your system, especially if you’re not used to it. While a little jolt can be good for your nervous system, too much can be dangerous—especially for people with underlying health conditions like heart issues.
Hypothermia. Stay in too long, and you’re flirting with hypothermia—a serious condition that can be life-threatening. Watch for warning signs like uncontrollable shivering, confusion, or slurred speech. If you notice these, immediately get out of the water and warm up.
Cold Muscles Don’t Perform Well. If you’re planning a workout after your cold plunge, think twice. Research shows that cold muscles don’t generate as much force as warm ones, so plunging before heavy lifting or explosive exercises can hold you back.
It Can Affect Muscle Gains. Cold plunging right after a workout might decrease your muscle gains. Why? Cold water reduces inflammation and soreness, which are part of your body’s process to rebuild muscles stronger and bigger after heavy lifting.
But don’t worry—you won’t lose all your progress if you dive in post-workout. You’ll still build muscle, just not as much as you might like.
Slower Movement & Reaction Times. Cold exposure slows down your nerve signals, which can mess with your coordination, reaction speed, and overall movement efficiency. That means an ice bath before training could make tricky exercises even harder to nail.
In short, while cold plunges have their perks, it’s all about timing and knowing your limits. If you’re smart about it, you can enjoy the benefits without the downsides.
Workout Before or After Cold Plunge: What’s the Coolest Time To Take the Dip?
To help you decide the optimal timing for cold plunges in relation to workouts, here’s a detailed side-by-side comparison.
| Cold Plunge Before Workout | Cold Plunge After Workout | |
|---|---|---|
| General Well-Being | Gives you an energy boost and sharpens mental focus. | Helps manage stress and keeps inflammation in check over the long haul, supporting overall health. |
| Metabolism Boost | Might give your metabolism a temporary kick, though the long-term benefits are unclear. | No significant effect. |
| Muscle Soreness | Not enough data. | Can help ease delayed-onset muscle soreness (DOMS) and leave you feeling more recovered. |
| Muscle Gain | No significant effect. | Might impair the muscle-building process by reducing inflammation. |
| Inflammation | Could help prevent inflammation caused by exercise. | More effective if the water is below 59°F, significantly reducing inflammation. |
| Recovery of Submaximal Muscle Function | No significant effect. | Can speed up muscle recovery, making it a solid option for athletes training multiple times a day. |
| Great for athletes who want to amp up focus and performance right before hitting the gym. | Perfect for those prioritizing recovery and managing back-to-back training sessions. |
Cold Plunges Before or After Workout: Tip-Top Tips
Thinking about trying a sauna and cold plunge before or after your workout? Whether mixing them up for contrast therapy or just diving into the cold, here’s how to do it the right way—and safely too!
- Temperature Check: Keep the water below 60°F (15°C). If you’re new to this, don’t go colder than 50°F (10°C).
- Time It Right: Start with 1-2 minutes and work up to 5. No need to go overboard—short sessions are just as effective.
- Ease Into It: Nervous? Begin with just your lower body before taking the full plunge.
- Breathe Easy: Focus on steady breathing; holding your breath can be risky.
- Timing Matters: If building muscle is your priority, skip the cold plunge right after strength training.
- Mix It Up: Alternate between sauna and cold plunge for contrast therapy—double the benefits, double the chill (and the sweat!).
- Safety First: Don’t go solo. Always have someone nearby in case you need help.
- Skip the Drinks: Avoid alcohol before or during your plunge.
- Check-in with your doctor first, especially if you’ve got any pre-existing health conditions!
Conclusion
To get the most out of cold plunging, think about your workout goals. A pre-workout cold plunge can boost your endurance, sharpen focus, and help keep you cool—perfect if you’re gearing up for a long or intense session. Just keep in mind it might leave you feeling a bit stiff, which isn’t ideal if you’re tackling heavy lifts or need full flexibility.
On the flip side, a post-workout cold plunge is all about recovery. It helps with soreness and taming inflammation, making it great after those gruelling workouts. But heads up: if building muscle is your primary goal, jumping into the cold right after strength training might slow down muscle growth.
So, what’s the move? Plunge before your workout to amp up performance or after to speed up recovery—it really depends on what you’re aiming for.
That said, cold therapy isn’t a magic fix for building muscle or burning fat. It’s more like a sidekick to your solid fitness routine, which should include balanced nutrition, consistent exercise, and proper recovery. Focus on those basics, and let the cold plunge be the cherry on top.
