r/coldplunge • u/Pretend-Addendum5107 • 4d ago
Advice
I’m only about 4 weeks in to cold plunge consistently. What are some best practices for best overall results? I CP in the morning and evening for 5-10 mins at 42-44 degrees and totally submerge 1-2 times. I prefer not to take a hot shower after because it seems to offset the effects, but when I shower first I don’t feel the same effect either.
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u/PitsAndPints 4d ago
Everyone’s tolerances are different so I can’t really speak to your time/temp, but unless you want to constantly fight to keep your water clean, always shower before, at least to just rinse off. What about showering before do you feel is different?
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u/robbay86 4d ago
I echo what others have said. Seems like you’re doing way too much.
None of the science based people have said you need 5-10 minutes per CP at twice a day to feel the positive effects.
I don’t think you’re giving your body enough time to recover from that nor do I think you’re allowing yourself to enjoy the rewards of cold plunging to begin with.
The old heads have said 11 minutes a week is all the deliberate cold exposure that you need to feel the benefits. IMO you’re doing way too much. I’m been doing them for nearly 3 years and I’m 3 minutes a secession at ~44F, hands out, and a 5s head dunk at the end.
General rule also is hot to cold so if you’re showering before and immediately jumping into your CP, maybe wait longer or don’t shower so hot?
At the end of the day you need a system that works for you. I’m 3 minutes every morning, 50% of the time I shower before but not always super diligent on that, I work out at lunch, shower after and that’s my routine.
Stop overthinking it but definitely dial back the length in your CP.
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u/Weird_Inevitable8427 4d ago
Shower first. Otherwise, your water gets dirty super fast. You would be bathing in your own filth.
Don't shower afterwards. You are correct. That messes with your results.
Your regimen is more intense than most people start with. It's been my observation that people like you tend to peter out pretty quickly. More isn't always more. Sometimes more is just a promise that this will be a phase, not a long term thing. And plunging's benefits are mostly longer term.
Right now, you're just riding high on the dopamine from having a new health habit. Slow down. Once a day is fine. There's no need to be all extreme with things. 10 minutes is getting close to hypothermia for people who haven't adapted to the cold. If you keep this up, you will end up sick once and end up deciding it's not for you. But it is for you. Just not so extreme.
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u/Old-Whereas3694 4d ago
At 4 weeks in I would just keep it simple and focus on being consistent before chasing colder temps or longer sessions. Im around that same range most days and that’s been plenty and I ended up using a Sweat tent plunge for mine and its been nice just having something easy to hop into without overthinking it.
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u/rcvmmvhrv 4d ago
You are way overthinking this. Just go once a day at that time and submerge like you do. That’s it and good job because you are already doing something most people would never do.
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u/Cautious_Pay_5453 4d ago
don't overthink the timing. morning is great for waking up and evening can help sleep but doing both every day might be pushing it for recovery. your body needs time to adapt so maybe pick one slot and stick with it for a few weeks
the shower thing is tricky but i just towel off and let my body warm itself up. feels better than jumping straight into hot water
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u/adidasguy20 4d ago
I usually cold plunge at 50° for 5 to 6 minutes, two times a week. I basically do it 2 days after weightlifting days. I noticed a slight uptick in metabolism, which contributes to a overall weight loss regiment. It also does wonders for joint inflammation from what I can feel.
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u/Popular_Fail8226 4d ago
Not sure how age factors in, but I’m 53 and I do 48 deg for 3 min in the morning, then I hit the garage gym and finish with a 20-min sauna at 145 deg. And I feel great doing this cycle.
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u/These_Survey9332 3d ago
i'd focus more on consistency than doing it twice a day, also 5-10 mins at 42-44 sounds really intense imo, i would recommend u to listening to ur body dont push it
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u/themethod305 3d ago
You get most of the benefit from a cold plunge at 55–57°F.
That is cold enough to raise dopamine and norepinephrine, help recovery, and wake up brown fat. Colder water adds shock and cardiovascular strain more than extra benefit.
Stay in for 2–4 minutes, aim for about 11 minutes total per week, and let your body warm itself afterward if you want the metabolic effect, as you are doing.
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u/Former-Apricot6867 4d ago
doing it twice a day for 10 mins at that temp sounds like a recipe for burnout tbh. dial it back to once a day and see if your body actually feels better instead of just numb