How often should I take an ice bath?

In addition to the question of how long a cold plunge should last, people also often ask how often they should take a cold plunge. Of course, it is completely up to you how often you want to do this. This depends in particular on your lifestyle, your goals, and how much time you’re willing to commit.

Regularity is More Important Than Frequency

Cold plunging becomes really addictive after a while, and you will miss it if you have to reduce the frequency or give up cold plunging altogether for a while. The important thing is that there is regularity right from the start. It’s a bit like exercise – just as you exercise regularly, cold plunging can become an integral part of your life. You should be careful not to force yourself to go cold plunging very often at the beginning. That way, you run the risk of quickly losing interest and consistency because cold plunging doesn’t always fit in well with your everyday life.

However, as is so often the case, mastery lies in regular practice, not in the occasional splendor. In this respect, it is not enough for the health benefits of cold plunging to go into the ice bath tub once in winter and take photos of wintry landscapes. You need to incorporate cold plunging into your daily routine.

Cold Plunging Year-Round

This is also a very frequently asked question. How can I take regular cold plunges when the winter is so short? And in times of global warming and even shorter winters, this is also a legitimate question.

Cold plunging is actually possible at any time of the year. Not as easy as in winter, where you can jump into your ice buoy, but not as difficult either. Because all you need is cold water. You can do this in a cold mountain stream or river near you. In summer, you can use an ice bath tub or a converted freezer for cold plunging to recreate the cold conditions.

This means you can also enjoy the wonderful benefits of cold plunges in summer, spring, and fall. And let’s face it, there’s nothing quite like a refreshing cold plunge in summer. Getting out and warming up is much easier than in winter, and you’re probably craving a cool down anyway when it’s +30°C in summer.

One to Two Cold Plunges a Week for Long-Term Benefits

You won’t have any really positive effects if you only jump into the ice bath tub once and then don’t practice cold plunging again for months or years. You should therefore establish a certain routine. For beginners, I recommend going into the ice water 1-2 times a week. And all year round. Why once a week?

1. It can be difficult to motivate yourself to go cold plunging more than once a week. I speak from experience and find the comparison with sport apt. How many people do sports every day?
2. Cold plunging is simply more fun in a group or with friends. How often do you get together to go cold water swimming?
3. In my opinion, the weekend is the perfect time, as most people have time, and you can organize it very well to go cold water swimming at least once (together).
4. Set a fixed day for cold plunging, e.g., Saturday or Sunday, always at the same time. Then it will become a fixed part of your life, and you won’t have to plan it anew every week.
5. Cold plunging also involves a bit of effort, just like sport. So it doesn’t fit into everyone’s normal working day.

Can You Do Too Many Cold Plunges?

Well, here too, opinions differ. Is it good to exercise 7 times a week? Most would say no. Because the body also needs time to regenerate. After all, this is an “extreme sport” and therefore comparable. I firmly believe that your body also needs rest breaks from cold plunging, so I think cold plunging 7 times a week, i.e., every day, would be counterproductive if your goal is to stay healthy or strengthen your immune system.

Cold Showers as an Easy Alternative

The easiest way to add cold exposure to your daily life? Cold showers.

You don’t need ice or special equipment; just your regular shower turned cold. If it feels too intense, start with contrast showers (switching between warm and cold). You can do this several times a week without extra preparation, right at home.

That said, cold showers don’t deliver the same strong “cold shock” or mental reset as a true cold plunge. They’re a helpful supplement, not a full replacement

Cold Plunges in Summer, Too

As I said, regularity is important. Even in summer, don’t drop your plunging habit altogether.

Yes, cold showers help toughen your system, but they can’t fully replace the experience or benefits of plunging into icy water. To keep your body adapted, stick with your weekly 1–2 plunges—even if that means filling your bathtub with ice or using an ice bath tub at home, or going straight into your freezer for a few minutes. Then also without a partner ;-)