The WORST Times to Take a Cold Plunge

Last updated on November 22nd, 2023 at 07:30 am

Ice baths have become increasingly popular among athletes and fitness enthusiasts as a way to recover from intense workouts and reduce muscle soreness. 

But, like any therapy, there are times when using an ice bath may not be the best idea.

 In this article, we'll explore the worst times to take a cold plunge and discuss the science behind these recommendations.

worst times to take a cold plunge


We are not registered doctors or physicians, the following is merely our interpretation of the most recent studies in the fields and their conclusions. Please consult with a doctor before making any decision regarding the use of an ice bath! 

Ok lets dive in. Or should I say, lets take a plunge… 

What is an Ice Bath?

An ice bath is a cold water immersion therapy that typically involves submerging your body in water with a temperature between 40-59°F (5-15°C) for a short period, usually 2-5 minutes, in extreme cases, experienced plungers can reach up to 20 minutes (we don’t recommend this). 

The cold temperature is believed to help reduce inflammation, muscle soreness, and improve recovery after exercise.

The Benefits of Ice Baths

Some potential benefits of ice baths include:

  • Reduced inflammation
  • Decreased muscle soreness
  • Improved recovery time after exercise
  • Improved sleep quality

The Worst Times to Take a Cold Plunge

While ice baths can be beneficial, there are certain situations when they should be avoided.

Immediately after an intense workout

While it might seem logical to hop into an ice bath immediately after a strenuous workout, doing so can actually hinder your recovery process. 

Intense exercise causes micro-tears in your muscles, and inflammation is a necessary part of the healing process. 

By using an ice bath too soon after exercise, you may reduce the inflammation needed for optimal recovery and therefore stunt hypertrophy.

It is therefore recommended to wait between 4-6 afters post-workout to ensure that your gainz aren't hindered. Here's Dr. Andrew Huberman explaining how this mechanism works and why you should avoid it post workout (and alternatively use a sauna):

When Experiencing an Illness or Fever

If you're feeling under the weather or running a fever, it's best to avoid ice baths. Cold exposure can put additional stress on your immune system, which is already working hard to fight off the illness. 

Instead, focus on resting and hydrating to help your body recover more quickly.

Others Worst Times to Take a Cold Plunge

There are other instances that some people claim aren’t good times to take an ice bath, such as during pregnancy, if you have Raynaud’s disease or if you have skin conditions (like eczema), however the reviews and science on these circumstances are mixed and require further studies for us to give a solid recommendation.

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The Science Behind the Worst Times to Take a Cold Plunge

Understanding the science behind why these situations are the worst times to take a cold plunge can help you make informed decisions about your recovery.

The role of inflammation in recovery

Inflammation is a natural response to tissue damage, like the micro-tears that occur during intense exercise.

While excessive inflammation can be detrimental, a certain level of inflammation is necessary for healing and recovery.

Ice baths can reduce inflammation, but if used too soon after exercise, they may hinder the recovery process by impeding the necessary inflammatory response.

The immune system's response to cold

Cold exposure, like that experienced during an ice bath, can cause a temporary decrease in immune function.

This is especially important to consider when you're already sick or running a fever, as your immune system is already working hard to fight off infection.

By exposing your body to cold temperatures during an ice bath, you may further stress your immune system and prolong your illness.

Alternative Recovery Methods

If you find yourself in one of the situations where an ice bath isn't ideal, consider these alternative recovery methods.


Opposite of cold plunge, you may benefit by using a sauna after a workout.

Extreme heat dilates the vascular system and therefore delivers nutrients and blood to your tissues more effectively, therefore promoting recovery and enhancing gains.

Active recovery

Instead of an ice bath, try engaging in light physical activity like walking, swimming, or gentle stretching. Active recovery can help increase blood flow, promote healing, and reduce muscle soreness without hindering the inflammation process.

Compression garments

Compression garments, such as socks, leggings, or sleeves, can help improve circulation and reduce muscle soreness. By wearing compression garments after exercise, you may experience faster recovery and reduced inflammation without the need for an ice bath.

Massage therapy

Massage therapy can help alleviate muscle soreness and promote relaxation without the potential drawbacks of an ice bath. Regular massages can improve blood flow, reduce inflammation, and support overall muscle recovery.

Adequate sleep and nutrition

One of the most important factors in recovery is getting enough sleep and proper nutrition. Prioritizing rest and consuming a balanced diet rich in protein, carbohydrates, and healthy fats can support your body's natural healing processes and promote optimal recovery.

Conclusion: The Worst Times to Take a Cold Plunge

Ice baths can be a helpful recovery tool for many individuals, but they are not always the best option. 

Knowing when to avoid ice baths and understanding the science behind these recommendations can help you make informed decisions about your recovery routine. 

If you find yourself in a situation where an ice bath isn't ideal, consider alternative recovery methods like active recovery, compression garments, massage therapy, and prioritizing sleep and nutrition.

Remember, it's essential to tailor your recovery routine to your individual needs and consider any specific health concerns or circumstances that may impact your ability to use an ice bath. 

By understanding the worst times to take a cold plunge and by implementing alternative recovery methods, you can optimize your post-workout recovery and overall health.

Get Cold.™


How long should I wait after a workout before using an ice bath?

How long should I wait after a workout before using an ice bath?

How often should I use an ice bath for recovery?

The frequency of ice baths depends on your individual needs and training regimen. Some athletes use them after every intense workout, while others may only use them once or twice a week.

Are there any risks associated with using ice baths?

Potential risks of ice baths include hypothermia, frostbite, and exacerbation of certain medical conditions. Always consult a healthcare professional before incorporating ice baths into your recovery routine.

Can I use a cold shower instead of an ice bath?

Cold showers can provide some of the same benefits as ice baths, although they may be less effective at reducing inflammation and muscle soreness. Cold showers can still be a helpful alternative for those who cannot use ice baths.

How long should I stay in an ice bath?

Most experts recommend staying in an ice bath for 10 to 20 minutes. Staying in the cold water for too long can increase the risk of hypothermia and frostbite. Always listen to your body and exit the ice bath if you begin to experience extreme discomfort or pain.

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