How long do you recommend someone sit in an ice bath at various temperatures?

The recommended duration for sitting in ice baths varies depending on the temperature. Here are some guidelines from experts:

1. General Recommendations:

   • Short Durations: Andrew Huberman suggests that even short durations of cold immersion, like one to five minutes, can be effective, particularly after high-intensity training. These brief exposures are beneficial for reducing muscle soreness and improving recovery outcomes 1.
   • Temperature Ranges and Durations: For ice baths as cold as 37 to 55 degrees Fahrenheit, Huberman recommends starting with brief durations (30 seconds to two minutes) and building up gradually as you acclimate to colder temperatures 2.

2. Specific Temperature Guidelines:

   • Warmer Temperatures (45-50°F): Jamie Seeman mentions starting at two to three minutes and working up to five to six-minute sessions for ice baths in this temperature range. She suggests doing these sessions about three times per week for optimal benefits 3.
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   • Colder Temperatures (3°C or ~37-39°F): For very cold ice baths, Louisa Nicola discusses the benefits of shorter durations of around three to four minutes, which is typically enough for significant physiological effects like boosting norepinephrine release 4.

It's crucial to listen to your body and adjust your exposure based on your acclimatization level and individual tolerance. Always prioritize safety and avoid prolonged exposure to prevent hypothermia or cold-related injuries.