How cold should ice bath be

The temperature for an ice bath can vary depending on the desired effect and the individual's experience with cold exposure. Here are some recommendations discussed by Andrew Huberman and his guest :

• Moderately cold water around 40 to 50 degrees Fahrenheit (4.4 to 10 degrees Celsius) for more than 15 minutes, or sub-40 degrees Fahrenheit (below 4.4 degrees Celsius) for as little as 5 minutes can be effective 1.
• Ensuring safety is crucial, and individuals can handle sub-35 degree Fahrenheit (below 1.7 degrees Celsius) water for three minutes during initial exposure. Individuals need to assess their own tolerance 1.
• Immersion in water at temperatures as high as 50 degrees Fahrenheit (10 degrees Celsius) for 30 seconds can still provide benefits, such as increases in dopamine and epinephrine, which lead to alertness and feelings of well-being 2.

Dr. Huberman also mentions that the cold should be enough that you want to get out but not so cold that it's unsafe, and this will vary from person to person. If you are beginning with cold exposure, it is recommended to start at 50 degrees Fahrenheit (10 degrees Celsius) and ease into colder temperatures over the course of a week 3.

Always exercise caution and consult a healthcare provider if you are unsure about the safety of cold exposure for your particular health condition.