How Long You Should Stay In An Ice Bath + Research-Backed Benefits Of Cold Therapy

The idea of stepping into an ice-cold bath may sound daunting to you, but experts and researchers have linked the practice with a whole host of benefits. Cold-immersion therapy can result in decreased stress levels1, improved sleep2, and better moods3. 

Keegan Horack, P.T., DPT, CSCS, explains that an ice bath is when you submerge your body in a tub of ice water for a set period of time. "It is thought to be a stressor that causes the body to push beyond its comfort level for positive physical and cognitive adaptations," he says.

We've heard from many experts about how cold exposure can improve your health and the benefits of ice baths in particular. 

Whether you're committing to cold showers or ice baths, they're both examples of hormesis (i.e., the good kind of stress), causing the body to build physical and mental resilience. 

There is not enough research to confirm an exact amount of time each ice bath should be.

Per Horack, ice baths that clock in at one to five minutes should be sufficient to reap the benefits. Laura Owczarek, a sports medicine and emergency room physician at Henry Ford Health, recommends 10 minutes. 

Both experts say, if you're interested in staying in longer, be sure to not exceed 15 minutes, even if you have particularly sore muscles. Staying in longer than 15 minutes can heighten your risk of hypothermia and frostbite. 

Temperature and frequency are also crucial to consider when getting started with cold water therapy. Try to keep the temperature within the 50 to 59 degrees Fahrenheit range (yes, even though it's called an "ice bath," the water isn't actually freezing). 

It may be tempting to jump right into a warm shower after an ice bath, but you should hold off. Owczarek recommends giving your body time to return to normal temperature on its own gradually. 

Horack stresses that ice baths aren't suitable for those with circulation disorders or diseases, such as Raynaud's syndrome or peripheral vascular disease. Additionally, those who are pregnant or who have a history of frostbite, open wounds, recent surgeries, or heart problems should skip ice baths. 

"Prolonged exposure can also result in heart palpitations and other cardiovascular events due to the constriction of blood vessels, rise in heart rate, and stress hormones," Horack says.