Cold Plunge For Beginners!

You've probably scrolled through social media and been mesmerised by athletes and influencers taking the plunge into icy cold tubs? Maybe you've even pondered whether it's something you could try, but the thought of that first chilling moment makes you hesitate. Well, stop right there! Ice baths, or cold plunges, aren't just for elite athletes anymore. If you're curious about exploring the potential cold plunge benefits for your own recovery, performance, and even mental well-being, but feeling a little lost on where to start, this blog post is for you! We'll dive into ice baths for beginners, answer all your burning questions, and guide you through the tips and tricks for a safe and successful first cold plunge.

So, grab your towel, take a deep breath, and get ready to unlearn the fear and embrace the chill!

Thinking of starting cold water therapy?

What is cold water therapy?

What is cold water immersion? It's the act of submerging your body in water at temperatures significantly lower than what we're accustomed to, typically ranging from 10°C to 15°C. 'Ice Baths' come in various forms, including cold plunge tubs, portable ice baths, and even home ice bath systems. Now, you might be asking, what are ice baths & what is cold plunges? While often used interchangeably, there's a subtle difference. Ice baths typically refer to stationary tubs filled with ice water, whereas cold plunges can encompass other immersion methods like showers or specialised pools.

Learn more!

Ice Baths for beginners

Commonly asked questions - Cold plunge beginners.

What are ice baths good for?

Ice baths, also known as cold plunges offer a range of potential benefits for various individuals and their needs. Lets explore some cold tub benefits.

Physical recovery:

Do ice baths help with sore muscles? The answer is simply yes, the ice cold water constricts the bodies blood vessels, reducing inflammation which can speed up muscle recovery after exercise.

Are ice baths good for circulation? Cold exposure can briefly stimulate blood flow, aiding in post workout recovery.

Ice bath for pain Cold therapy can numb the bodies nerve signals which can offer temporary relief from chronic pain conditions such as arthritis.

Enhanced Performance:

Muscle fatigue Some scientific research suggests that cold immersion therapy may reduce muscular fatigue and aid in athletic performance.

Mental focus The initial shock of a cold water plunge can stimulate the nervous system, which can enhance the bodies alertness and focus.

Cold water therapy for mental health:

Cold water therapy for sleep Cold water immersion can trigger the release of the hormone melatonin which can promote better sleep.

Cold water therapy for stress The initial shock of cold water immersion and the breathing work associated with cold plunges can promote relaxation & stress reduction.

Natural mood booster Cold immersion therapy can stimulate the release of endorphins also known as 'Feel good' chemicals that can elevate your mood.

Are ice baths safe?

Ice baths or cold plunges can be safe for many people. However it is important to consider individual suitability and take precautions before starting your cold water therapy journey. Before starting your cold water therapy journey make sure that you consult your Doctor if you are unsure, especially if you have any pre-existing medical conditions such as: heart problems, high blood pressure, diabetes or circulatory issues.

Is it safe to use a ice bath during pregnancy?

Whilst ice baths and cold water therapy can offer lots of benefits to certain individuals, we strongly advise that you consult a Dr or a medical professional for accurate advice before considering cold water immersion therapy due to associated risks during pregnancy.

Can I use an ice bath after drinking alcohol?

We strongly advise that you do not use your ice bath after alcohol or recreational drug consumption and use as this can greatly increase the risk of fatal hypothermia.

How long should you stay in a ice bath for?

The ideal duration in an ice bath isn't a one-size-fits-all answer. Beginners should start with just 1-2 minutes in their cold water plunge pool, gradually increasing at their own pace. Experienced individuals might handle 5-10 minutes in their plunge tub, but even then, exceeding 15 minutes is rarely recommended. Remember, your health and fitness level, the water temperature, and most importantly, your body's own signals are key players in determining the safest and most beneficial length of time to spend in cold water plunge. Listen closely to your body, start slow, and always consult a doctor if you have any concerns before taking the plunge. Your comfort and well-being are the ultimate priorities! Learn more about how often you should be taking ice baths!

What temperature should my ice bath be?

Owning a at home plunge pool is a fantastic way to unwind and revitalise at home, but understanding the perfect temperature setting, especially as a new user, can seem a bit daunting. Finding the ideal ice bath temperature is crucial for maximising the benefits of your cold plunge experience while prioritising safety and comfort.

The perfect ice plunge tub temperature is key for a safe and enjoyable ice bath experience. Start by setting yours between 3°C – 4°C (36°F to 40°F), and adjust and monitor for your own comfort. Monitor the temperature regularly to ensure it stays within this ideal range. We recommend having your ice bath at a higher temperature to begin with and gradually reducing as your body becomes more familiar with cold immersion therapy.

What are the benefits of ice baths?

Lets explore the health benefits of an ice bath. Taking the plunge into an ice bath, also known as cold water immersion, has gained popularity for its potential to enhance overall well-being. Research suggests it may offer various benefits, including reduced muscle soreness after exercise, improved circulation, and even enhanced sleep quality. Some individuals report reduced pain from chronic conditions and a boost in mood. However, it's important to consult a doctor before starting, especially if you have any pre-existing health concerns. Remember, safety when taking on a cold water plunge is very important.

Ice bath safety?

While ice baths, a form of cold water immersion, offer potential benefits, prioritising safety when using your ice bath is crucial. Always consult your doctor before starting cold water therapy, especially if you have any pre-existing health conditions. Start slow with short dips (1-2 minutes). Listen to your body and exit your ice bath immediately if you feel uncomfortable or experience pain. Warm up after with a towel or robe and stay hydrated. Remember, safety comes first, so enjoy cold water therapy responsibly.

What's the best time to cold plunge?

What's the best time to use an ice bath? While the invigorating effects of cold water therapy are tempting any time, there are certain moments that can actually maximise cold immersion therapy benefits.

Whether you're seeking enhanced recovery, improved sleep, or a focused start to your day, learning the best time for your ice bath can unlock its full potential.

Ice baths for muscle recovery. Using your cold plunge tub bath for post workout recovery: This is a classic choice for a reason. Cold water immersion therapy can help reduce muscle soreness and inflammation, speeding up recovery and getting you back to your active routine faster. Aim for an ice bath within 30 minutes of finishing your workout.

Ice baths for improved sleep: Taking a ice bath two hours before bedtime can work wonders. The initial cooling effect triggers the release of stress hormones, followed by a wave of relaxation that can improve sleep quality. Just ensure you have enough time to warm after your cold water therapy before going to bed.

Ice baths for morning motivation: Need a focused and invigorating start to your day? A brief cold water therapy session in the morning can boost alertness and reduce brain fog. However, this approach might not be for everyone, so start slow and listen to your body to see if a morning ice baths aligns with your early rhythm.

Ice bath for stress relief: A mid-day ice bath can be a powerful stress-busting tool. The cold shock triggers the release of endorphins, natural mood elevators, leaving you feeling calm and refreshed. Cold water plunges can be particularly beneficial during periods of high stress or anxiety.

By incorporating these timing strategies into your routine, you can unlock the full potential of your ice bath.

View the full ice bath range

How often should you cold plunge? Lets Explore how often you should be using your ice bath.

An ice bath, also known as cold water immersion or cold plunge, is the practice of submerging your body, typically up to your neck, in icy water for a short period. This practice has gained popularity in recent years, particularly among athletes and fitness enthusiasts, for its potential recovery and well-being benefits.

Whilst the benefits of using an ice bath are common knowledge, such as: Enhanced recovery, improved sleep and reduced inflammation, many ice bath users ask the question, How often should you cold plunge? Lets explore how often you should be using your cold plunge tub to notice the benefits. 

How often you use your ice bath can depend on individual fitness levels and goals. 

Ice baths for beginners:

Start ice baths 1-2 times per week, focusing on short durations (1-2 minutes) to allow your body to adapt to the cold.

Ice baths for intermediate users: 

Gradually increase cold water plunge frequency to 3-4 times per week, potentially extending durations up to 5 minutes depending on individual tolerance. 

Ice baths for advanced users:

Some experienced individuals may tolerate daily cold water immersion depending on their fitness levels and personal goals. 


Many factors play a role in determining the ideal frequency of your ice baths. Tailor your cold water immersion schedule to your goals. If your primary focus is recovery, aim for post-workout dips to maximise the benefits of your ice bath. Pre-sleep plunges might be helpful if you're seeking to improve sleep quality. Ultimately, listen to your body's tolerance. If you experience any discomfort, don't hesitate to reduce the frequency or duration of your plunges. Consulting your doctor before starting your cold water therapy journey is important, especially if you have any pre-existing health conditions, to ensure your safety and enjoy the benefits of cold water immersion responsibly.

Ready To Begin Your Cold Water Therapy Journey?

Before you dive in, lets explore the best way to prepare for your first ice bath & what breathing techniques to use when taking the icy plunge!

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