How long should you stay in a cold plunge?

You know the experience is going to be uncomfortable even before you get into the cold plunge tub. The cold water will hit you like a shock. Your breath will catch. Your brain will shout, “Get out! Get out!”

If you’re new to cold plunging, you might not even be sure you’ll last 10 seconds — let alone a full minute. But you’re doing it anyway. Why? Because you’ve heard what’s on the other side: better recovery, more energy, and a sharper mental focus.

So how long do you actually need to stay in the water to see results?

The answer isn’t about a magic number or proving how long you can tough it out. It’s about finding the balance between challenge and benefit — and building a habit that helps you feel better long after you dry off.

The 2-minute cold plunge

Most people experience benefits from cold plunging with sessions lasting between two and five minutes. That’s enough time to activate your body’s natural response to cold without overdoing it.

Here’s a simple cold tub guideline:

First-timers: 30 seconds to 2 minutes

Intermediate: 2 to 5 minutes

Experienced: Up to 10 minutes (with caution and depending on water temperature)

These guidelines are just that: guidelines. Cold exposure isn’t one-size-fits-all. Your body type, experience, and natural cold tolerance will all influence how long you feel comfortable staying in the tub. What works for your training partner or the person you follow on social media might not work for you.

11 minutes per week is the goal

There’s no shortage of opinions online about how long you should stay in a cold tub. People share personal protocols, post about staying in for 10 minutes or more, and sometimes treat cold plunging like a test of willpower and discipline.

But here’s the thing: Cold therapy isn’t about showing off or proving something. It’s about supporting total body wellness.

Research from people like Dr. Susanna Søberg shows that some of the most consistent benefits of cold exposure — like improved metabolism, reduced muscle soreness, and greater mental resilience — come from accumulating about 11 minutes per week. That might look like three or four short sessions, around three minutes each.

Remember, though, it’s important to build a routine that works for you. Some people prefer colder, shorter plunges. Others feel better staying in slightly warmer water for a bit longer. What matters most is consistency, safety, and how you feel afterward.

How cold should the water be?

Most people plunge in water between 45 and 55 degrees Fahrenheit. This temperature range is cold enough to trigger your body’s adaptive response but still manageable enough to repeat several times a week. However, you can see benefits of cold water immersion starting below 60 degrees Fahrenheit.

Chilly GOAT Cold Tubs reach down to 40 degrees Fahrenheit, giving advanced users the option for colder or shorter sessions. Some cold plunges dip into the 30s, but colder isn’t always better.

Extreme cold, like 37 degrees Fahrenheit, intensifies the experience but doesn’t necessarily increase the benefits. Often, it just means you have to get out faster.

Some people love sharing protocols and challenges online — but remember, the best temperature is one that delivers results and lets you come back for more, not one that makes you dread every plunge.

What about diminishing returns?

Staying for longer than five to 10 minutes might feel like an accomplishment. However, it doesn’t always lead to more benefits. After five to 10 minutes, the benefits tend to level off — especially in colder water.

Staying longer might feel like a personal win, but it doesn’t necessarily lead to better outcomes. In fact, cold stress can quickly shift from helpful to harmful. At lower temperatures, pushing too far can increase the risk of numbness or even mild hypothermia.

The key? Stay long enough for the benefits but not so long you burn out or dread coming back.

What happens while you're in the cold plunge tub?

Knowing what to expect can help you stay calm and confident in the cold.

0 to 1 minute: The initial shock hits. Your breath shortens. Heart rate spikes.

1 to 2 minutes: You start to adapt. Breathing evens out. Your focus sharpens.

2 to 5 minutes: The real benefits begin. Circulation improves. Inflammation decreases. You may feel a mental reset take hold.This window is where the magic usually happens — and where most people should aim to stay.

Stay safe and consistent

Cold plunging can be incredibly effective, but it’s important to approach it with care:

• Never plunge alone, especially with very cold water

• Start slow and increase time only as your body adjusts

• Warm up gradually afterward (not immediately with hot water)

• Use a timer or have someone spot you during colder plunges

Chilly GOAT Cold Tubs are designed with precision temperature control, so you can safely stay within your target range and get maximum benefits.

If you can build up to 11 minutes a week, you’re in the zone. If you're plunging at colder temps — like 40 degrees Fahrenheit — shorter, more focused sessions may be all you need.

Whether you’re plunging at home, at the gym, or after a workout, cold exposure can help you reset and recharge. Keep it consistent. Keep it safe. And keep showing up. The benefits build from there.