From the Research
The recommended frequency for cold plunging is typically 2-3 times per week for most people, though this can vary based on individual goals and tolerance. Beginners should start with just once a week for 1-2 minutes at temperatures between 50-60°F (10-15°C), gradually working up to longer durations of 3-5 minutes and potentially colder temperatures around 45-50°F (7-10°C) 1. For recovery purposes, athletes might benefit from more frequent sessions, up to 4-5 times weekly, particularly after intense training, as cryotherapy can help reduce muscle temperature and limit secondary tissue damage 1.
Some key considerations when determining the frequency of cold plunging include:
- Listening to your body and avoiding daily cold plunging for most people, as this can stress the body and prevent proper adaptation 2
- The physiological benefits of cold exposure come from the hormetic stress response, which requires recovery time between exposures to optimize adaptations like improved circulation, reduced inflammation, and enhanced mood 3
- Those with cardiovascular conditions, Raynaud's disease, or who are pregnant should consult healthcare providers before beginning a cold plunging routine, as cryotherapy can cause cardiovascular changes due to cold-pain induced autonomic reflexes 2
It's also important to note that 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. Therefore, it is imperative that cryotherapy be applied in abundance within the first few hours of structural damage, and the frequency of cold plunging should be adjusted accordingly.