How long Should I stay in a cold plunge and what is the recommended water temp?
Most sessions range from 2 to 5 minutes, depending on temperature and tolerance. Beginners may start with 30–60 seconds and build up gradually.
Ideal cold plunge temperatures range from 39°F to 55°F (4°C to 13°C) for therapeutic benefits.
How often should I use a cold plunge? Is it safe for everyone?
3–5 sessions per week is optimal for most people, though some high-performance users plunge daily.
Most healthy individuals can use cold plunges, but those with heart conditions, hypertension, or circulatory issues should consult a physician first.
What is the ideal temperature? How often should I use a sauna?
Traditional saunas: 170–195°F (77–90°C)
Infrared saunas: 120–150°F (49–65°C)
3–7 times per week is common. Regular use supports long-term health benefits.
