From the Research
For most people, 2-3 cold plunge sessions per week is an ideal frequency to gain benefits while allowing the body to recover between exposures. This recommendation is based on the principle of allowing the body to adapt to the stress of cold exposure, as excessive frequency can lead to overtraining or stress on the body 1. Beginners should start with just 1-2 sessions weekly at shorter durations (30-60 seconds) in water around 50-60°F (10-15°C), gradually working up to 2-3 minutes per session as tolerance builds. More experienced individuals might safely increase to 3-4 weekly sessions.
Some key points to consider when determining the ideal frequency of cold plunge sessions include:
- The recovery period between sessions is important as cold exposure triggers hormetic stress responses that require time to adapt and strengthen 2
- Cold plunges work by activating brown fat thermogenesis, triggering norepinephrine release, and reducing inflammation, with benefits accumulating over time rather than requiring daily practice 3
- The effectiveness of cryotherapy as a recovery modality is dependent upon its ability to maintain a reduction in muscle temperature and on the timing of treatment with respect to when the injury occurred, or the exercise ceased 1
- It is essential to listen to your body and adjust frequency based on how you recover and respond to the cold stress, as individual responses to cold exposure can vary significantly 4.
Overall, the goal is to find a balance between gaining the benefits of cold exposure and allowing the body sufficient time to recover and adapt, thereby minimizing the risk of overtraining or stress on the body 5.