Cold water immersion and cold exposure have gained popularity among elite athletes, wellness enthusiasts, and those who just want to feel themselves a little more intensely. But one question remains, especially from those about to take their first cold dip: How long should you stay in the cold water?
At Sauna House we work daily with cold water and the contrast between heat and cold. For us, a cold dip is not about pushing the limits, but about giving the body an effective and controlled cold shock that strengthens both physical and mental resilience. Here you will find everything you need to know about duration, effect and good advice, and an introduction to what you can expect when our ice bath is ready.
How long is it recommended to stay in a cold water bath?
In general, it is recommended that you stay in cold water for between 30 seconds and 3 minutes depending on experience, temperature and purpose. At Sauna House, the temperature in our cold water area is typically around 8-12°C, which is cool enough to provide a powerful and healthy cold exposure.
A rule of thumb:
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Beginners: 30-60 seconds.
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Easy to practice: 1-2 minutes.
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Trained and experienced: 2-3 minutes (max. 5 min at low temperature).
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Longer is not necessarily better. It is the physiological shock and the body's immediate reaction to the cold that has the primary effect, not how long you are in.
What happens in the body during a cold dip?
When you immerse your body in cold water, the system reacts immediately:
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The blood vessels constrict to protect the internal organs.
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The pulse increases and breathing becomes faster.
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The nervous system is activated and stress hormones are released.
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Subsequently, the level of dopamine and endorphins increases, which provides a lasting boost in mood.
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Cold therapy acts as a controlled stress response that strengthens the immune system, increases mental clarity and improves recovery.
When are you going to get up?
Regardless of experience, one rule applies: Get up before you lose control. You should only stay in the water as long as you can stay focused and breathe calmly. If you start shaking uncontrollably, lose feeling in your hands and feet, or become dizzy, you should get up immediately.
Breathing is the key
The most important tool in the cold is not willpower, it's breathing. Focus on slow, deep breaths, which help calm the nervous system and stabilize the body. At Sauna House, we recommend that you take the time to prepare yourself mentally and respiratoryly before entering the water.
Should you take cold baths every day?
It is not necessary to take daily cold dips to get the effect. 2-4 times a week is plenty for most people, especially when combined with a sauna. Many of our guests choose to take a cold dip after a sauna session, when the body is already warm and open to the contrast.
Cold water area at Sauna House
At Sauna House we have a dedicated cold water area where you can dip into cold tubs after your sauna. The temperature is fixed, and the setting is calm and aesthetic, so you can experience the effect of the cold without having to find a harbor or ice-covered lake.
An ice bath is on the way, and we look forward to offering an even more intense cold experience for those of you who want to take cold training a step further.
A cold dip is not about pushing yourself. The effect is not in breaking records, but in facing the cold with calm and presence. The warmth afterwards only feels better when you have felt the contrast.
So how long should you stay in cold water?
Start with 1 minute. Breathe. Listen to your body. And feel what the cold does to you.
