Ice Bath Before or After Workout: Best Timing

Cold immersions no longer belong only to professional athletes. These days, fitness fans chat about them at the gym, post about them online, and you’ll spot them all over social media. The buzz keeps growing, and searches for cold plunges have jumped over 300%. In the U.S. and Europe, gyms and spas now offer ice baths as part of their recovery routines.

Nevertheless, this popular practice still sparks a lot of discussion and debate. Right now, we’ll try to answer the question: Should you cold plunge before or after a workout? After all, the effectiveness of your training depends on when you decide to cool your body.

What Is an Ice Bath?

An ice bath, or cold tub, is a treatment where you sit in very cold water for approximately 5–10 minutes. The water usually stays around 50-59 Fahrenheit, giving your body a strong, controlled shock. 

This exposure creates a controlled shock that activates circulation, reduces inflammation, and helps your body recover faster.  Many athletes say they feel refreshed, less sore, and full of energy for the next workout. 

Scandinavian athletes and Olympians were among the first to use ice baths on a regular basis. Today, these sessions have actively spread across the U.S. and Europe. For example, in Norway and Finland, over 40% of athletes add a cold tub to their recovery routine. It doesn’t matter whether it’s bodybuilding, team sports, or fitness for health. Both men and women now turn to ice baths to keep their muscles firm and maintain overall strength. 

Below are the reasons why ice baths are worth trying: 

• Reduce muscle soreness after workouts 
• Improve blood flow and metabolism 
• Support your immune system and hormone balance 
• Calm inflammation in muscles and tissues 
• Give you more energy and make you feel alert 
• Help reduce under-skin fat, supporting healthy weight management

And since the plunge time and temperature are clear, the next question is: should I take an ice bath before or after a workout? 

Science shows that cold water helps sore muscles and speeds up recovery by reducing inflammation. However, it can temporarily slow down the body’s natural muscle growth after training.

Let’s figure out the best timing so you get the most benefits without hurting your exercise results.

Benefits of Cold Plunge Before Workout

Many athletes say a cold plunge before hitting the gym wakes them up and makes them feel more energized. In fact, there’s a growing community of fitness fans who believe it’s the ultimate way to “turn on” the body before training.

Here’s why: cold water cools your body down and triggers a rush of adrenaline. That gives you a natural wake-up call. Your heart starts pumping faster, your focus sharpens, and suddenly you feel ready to move. It’s especially useful in hot weather, when your body might otherwise overheat.

Main benefits of cold plunge before workout:

• Boosts energy and focus
• Cools you down fast in the heat
• Helps shake off soreness from previous workouts
• Makes you feel light and toned before you even start exercising

Potential Drawbacks

A cold plunge before exercise may not be suitable for everyone. First, consider what your training goals are. If you are going to do heavy strength exercises or explosive motions, the cold may work against your training. 

Possible risks:

• Stiff muscles and less flexibility
• Loss of strength during heavy exercises
• Slower nerve and muscle reactions

The body energizes and feels alert by dipping in cold water for a few minutes. However, if your workout will be very intense, it’s better to save this practice for the end of your session.

Benefits of Cold Plunge After Workout

Athletes consider a cold bath after exercise a classic way to recover. And it makes sense. After a workout, muscles remain warm and develop tiny microtears, which cause inflammation. Immersing in cold water reduces inflammation faster and gives the body a chance to recover more efficiently.

According to Sport Sciences for Health, about 78% of professional athletes use cold treatments right after training. This helps them keep a steady workout schedule without long breaks from muscle soreness.

Main benefits of a cold plunge after a workout:

• Helps muscles and joints hurt less
• Helps you recover faster after hard workouts
• Boosts blood flow and removes waste from the body
• Helps you maintain your training routine with less fatigue

Potential Drawbacks

However, this approach doesn’t work for everyone. If your main goal is building muscle, regular cooling could slow progress because it lowers the natural inflammation that helps muscles grow. Also, it’s important not to overdo it as plunges longer than 10 minutes tire the body.

Possible risks:

• Slower muscle growth
• Less body endurance from long dips
• Weakens natural growth and adaptation processes

So, a cold plunge after a workout is a great way to ease pain and speed up healing. But of course, everyone chooses for themselves whether they prefer a cold tub before or after a workout.

How To Do a Cold Plunge

Doing a cold plunge helps your body get the most benefits and stay comfortable. It doesn’t matter if you take a cold bath before or after a workout. The water temperature and time in the tub are about the same for everyone, and the steps are easy.

Step 1: Prepare the Cold Tub

Fill a tub or small pool with cold water between 50 and 59 degrees Fahrenheit for beginners. Only advanced users should try colder temperatures. 

Step 2: Enter the Water

Start slowly. Sit down or lower your legs first so your body gets used to the cold. Start with 2–3 minutes, then increase to 5–10 minutes if you feel okay.

Step 3: Exit and Warm Up

Get out of the water, dry off with a towel, and put on warm clothes. Don’t heat up too fast and let your body warm up naturally.

Final tip: Always listen to your body. If you feel strong discomfort or shivering, get out of the water immediately. It’s better to plunge for a short time regularly than to stay too long and risk your health. Also, consult a doctor if you have any medical conditions, and never attempt ice baths alone.

Frequently Asked Questions

When is the best time for cold plunging?

After your workout is the best time for a cold plunge. It helps your muscles recover and reduces soreness. If you want to cool down before training, you can take a bath beforehand. Everyone decides when to do cold exposure before or after workout, depending on training intensity.

How to prepare yourself for a cold plunge?

Take a cold shower before or after workout for 1–2 minutes to let your body adapt to the cold before full immersion. Wear a swimsuit or comfortable clothing suitable for cold water, and have a towel and warm clothes ready for after the plunge. Finally, take deep breaths and mentally prepare yourself before getting in the water.

How long should you cold plunge?

2–3 minutes are enough to start, and gradually increase to 5–10 minutes of full immersion. Staying longer exhausts your body.

What temperature should a cold plunge be?

50–59°F (10–15°C) is the advisable temperature for the water. It is cold enough for effective restoration but not too shocking for your body.

How often should you do a cold plunge?

You can do a cold plunge 2–3 times a week. Short daily plunges are fine if your training schedule is tight and you need to recover after each session.

What should you do after a cold plunge?

After your cold plunge, wipe off with a towel and dress in warm clothes. Let your body warm up, and avoid taking a hot shower or doing intense exercises right after.