How Cold Should a Cold Plunge Be?

by | Oct 14, 2024 | BLOG

Do you know what temperature is too low for cold plunge? The normal temperature of cold plunge is between 10-15 degrees Celsius. Knowing the normal temperature of cold plunge is crucial for cold plunge enthusiasts. Follow me in this article to explore the temperature of cold plunge and the risks of too low temperature.

What Temperature Is Too Low for Cold Plunge?

Because cold plunge helps athletes recover quickly to adapt to the next game and cold plunge can relieve muscle soreness. cold plunge has become one of the favorite activities of athletes and fitness enthusiasts. When doing cold plunge, it is crucial to know the temperature of cold plunge.

As the name suggests, cold plunge is to immerse the body in cold water to achieve the purpose of improving physical condition under the stimulation of cold water.

However, cold plunge is not simply putting the body in cold water. If the temperature of cold plunge is too high, the effect of cold plunge will not be achieved. If the temperature is too low, it will cause harm to the body.

The normal temperature of cold plunge is between 10-15 degrees Celsius. Cold plunge of 5-10 degrees Celsius requires a certain degree of adaptability and is challenging. Cold plunge below 5 degrees Celsius is considered extreme and should not be attempted lightly. The specific temperature of cold plunge depends on the individual’s cold tolerance and physical condition.

Cold Plunge Temperature for Different Groups of People

Everyone has different physical conditions and different degrees of adaptability to cold. Different groups of people can choose the temperature that suits them according to their own needs and actual conditions. Here are some tips for cold plunge for beginners as well as experienced people.

Beginners

For beginners, it is recommended to start with a higher temperature and then slowly transition to a lower temperature. When trying cold plunge for the first time, you can start with 15 degrees Celsius. Wait until the body gradually adapts before lowering the temperature.

Experienced People

People with experience in cold plunge can use lower water temperatures. It is worth noting that experienced people should also do what they can and should not blindly challenge their limits, which will affect their health.

What Happens When the Cold Plunge Temperature Drops Too Low?

Humans are warm-blooded animals. When the cold plunge temperature is too low, it will cause harm to the human body. Specific manifestations include hypothermia, cold shock reaction, frostbite, and increased blood pressure.

Hypothermia

Hypothermia is a symptom that occurs when the human body temperature is below 35 degrees Celsius. The specific manifestations of hypothermia are pale skin, cold body feeling, trembling and shortness of breath. Mild hypothermia can be improved by drinking hot beverages and wearing warm clothes.

Cold Shock Reaction

Cold shock reaction occurs when immersed in very cold water. The coldness caused by cold plunge will cause the blood vessels on the skin to contract, blood to flow back to the heart, and increase heart pressure. It will also cause difficulty breathing and shortness of breath.

Frostbite

Cold plunge is too cold and can also cause frostbite. The specific manifestations are cold, pale and hard frozen parts, red, swollen and congested skin, and numbness or loss of sensation.

Increased Blood Pressure

Cold plunge that is too cold can cause blood vessels to constrict, which can increase blood pressure and put a certain amount of pressure on the heart. Therefore, people with high blood pressure and patients with cardiovascular disease should carefully choose ice baths. If you want to take a cold plunge, you can experience it under the care and advice of professionals.

Comparing Cold Plunge Temperatures: Which Is Best for You?

Different temperatures have different effects on the body, and different temperature levels have different cold plunge benefits. Choose the temperature that suits you according to your needs.
The following will explain the cold plunge temperatures required for different therapeutic effects from three aspects: quickly restoring physical condition, improving mood, and reducing inflammation.

Quick Recovery

For people who have done strenuous exercise, such as jogging, weightlifting, etc., a cold plunge temperature at around 10 degrees Celsius can help to quickly recover.
©Photo by Jeff Landshark

Improve Mood and Relieve Stress

A cold plunge temperature at 15 degrees Celsius can help stimulate the production of endorphins, thereby relieving stress and effectively improving negative and low moods.
©Photo by Freepik

Reduce Inflammation

A cold plunge temperature at 10-15 degrees Celsius has a certain effect on reducing inflammation. If you want to quickly reduce mild inflammation, you can soak in cold plunge between 5-10 degrees Celsius to enhance the recovery effect.

Faqs About Cold Plunge Temperature

Are you still confused about the temperature of cold plunge? We have collected the questions raised by most people and answered them, hoping to help you.

What Is the Minimum Safe Temperature for Cold Plunge?

The normal temperature of cold plunge is between 10-15 degrees Celsius. Cold plunge between 5 and 10 degrees Celsius is challenging. cold plunge below 5 degrees Celsius is in the extreme range. The minimum safe temperature for different people is also different. For most groups, the minimum safe temperature is around 10 degrees Celsius.

Does the Temperature of Cold Plunge Have Anything to Do with the Duration?

There is a certain relationship. The lower the water temperature, the shorter the cold plunge time will be.

How Do You Know What Temperature Is Right for You?

It is best to try it within the normal range of cold plunge at the beginning. Purchasing a chiller provided by COLDCHILLER will provide you with the best cold plunge temperature.

Is the Colder the Cold Plunge, The Better?

No. This is a misunderstanding. cold plunge does work better at lower temperatures, but it does not mean that the lower the temperature, the better. Below 5 degrees Celsius is the limit of human beings. Therefore, not the colder the cold plunge, the better.

Choose the Right Chiller and Adjust the Cold Plunge Temperature You Want

COLDCHILLER produces chillers with the most advanced features to meet your temperature control needs. With the latest chillers, you can adjust the temperature you want at will, without worrying about the temperature being too low to cause damage to your body, or too high to achieve the effect you want.
We produce a series of chillers, including ETL Chiller, CE Chiller, SAA Chiller, New ETL Chiller and Basic Style. Click to enter to view product details.

In today’s discussion of cold plunge temperature, find the best temperature for you and continue to explore new ways to optimize your cold plunge experience.

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kitty
I'm Kitty, the CEO of Alphasauna and ColdChiller Bag. I run a company with over 200 employees, producing, selling, and exporting Cold Plunge Chillers, Sauna Rooms, Ice Bath Tubs, and accessories. I have spent over 20 years in the hot and cold therapy manufacturing and business industry.

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