How long should you be in cold water?
Sources:
recommends different durations of cold water exposure based on the temperature and your level of cold adaptation. Here are some guidelines:
- Cold Showers or Cold Plunge: 30 seconds to 3 minutes, especially if the water is around 50 degrees Fahrenheit or less 1.
- Ice Baths or Cold Immersion (Very Cold Water): 30 seconds to 2 minutes in temperatures ranging from 37 to 55 degrees Fahrenheit 2.
- Longer Duration Protocols: For less cold water (around 60 degrees Fahrenheit), staying immersed for about 45 to 60 minutes can also be beneficial 2.
Always ensure the temperature is safe for you and start with shorter durations, progressively getting longer as you adapt to the cold 3 4.
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