How Long Should You Stay in an Ice Bath? Beginner Guide to Cold Plunge Times & Temperatures

There’s no magic number, but there are smart ranges. For most healthy beginners, starting around 12–15°C for 30–60 seconds is plenty. As you get used to it, you can slowly build toward 1–3 minutes at about 10–12°C, a few times a week.

You should always be able to breathe, think clearly and step out feeling challenged, not wiped out. If you’re pregnant or have heart or circulation issues, check in with a health professional before you start.

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