Cold plunging is a powerful tool for boosting health, reducing inflammation, and increasing mental clarity. The timing of a cold plunge can impact its effectiveness, so knowing the best time to cold plunge can make all the difference.
Below, I’ll cover what research and experience suggest about when to cold plunge, whether it’s best before or after a workout, and the role cold plunging can play in fat burning.
Why Cold Plunging is Beneficial
Cold plunging has gained popularity in the wellness world for good reason. Immersing in cold water stimulates circulation, reduces inflammation, and boosts endorphins.
Cold plunging also activates the body’s parasympathetic nervous system, which promotes relaxation and mental clarity.
If you don’t have one already, here is the cold plunge tub that I recommend. It is only $60 on Amazon and has hundreds of positive reviews.
Though some prefer ice baths, cold plunging into a cold pool can offer similar benefits if the water temperature is sufficiently low. I personally would rather jump into my cold pool than dip into an ice bucket – just my preference!
Morning vs. Evening: Best Time to Cold Plunge
Morning Cold Plunge: A Natural Energy Booster
For many people, the morning is the best time to cold plunge.
Cold exposure in the morning can provide a natural energy boost, increasing alertness and focus without the need for caffeine.
Research shows that a quick cold plunge activates the body’s sympathetic nervous system, releasing adrenaline and boosting circulation.
This combination makes a morning cold plunge an ideal way to start the day.
If you want to make morning even better, try juicing a clean green juice right after your plunge. Here is my favorite fat-melting green juice.
Benefits of Morning Cold Plunging:
- Enhanced alertness and mental clarity: Cold plunging can elevate energy levels by increasing norepinephrine levels, providing a “wake-up” effect.
- Circulation boost: Starting the day with improved blood flow is excellent for overall cardiovascular health.
- Mood improvement: Endorphins released from cold plunging can improve mood, setting a positive tone for the day.
Evening Cold Plunge: Relax and Recover
For those looking to reduce stress and promote recovery, an evening cold plunge may be preferable.
In my experience, using a cold plunge in the evening helps me relax and unwind.
Cold plunging at night can reduce post-workout inflammation, soothe sore muscles, and support a calm, restful evening.
Benefits of Evening Cold Plunging:
- Supports muscle recovery: Cold plunging after a workout can help reduce delayed onset muscle soreness (DOMS).
- Improves sleep: The cooling effect of a cold plunge can help regulate body temperature, promoting better sleep quality.
- Stress relief: The plunge forces a moment of deep, meditative breathing, which can help the mind unwind after a busy day.
Is it Better to Cold Plunge Before or After a Workout?
Cold plunging can be done either before or after a workout, depending on your goals. For reducing inflammation and muscle soreness, plunging after a workout may be best.
Post-workout cold plunging reduces inflammation and helps with muscle recovery by constricting blood vessels, which can reduce swelling and pain in the muscles.
Considerations for Post-Workout Cold Plunging:
- Cold plunging right after a workout may interfere with muscle growth and adaptation, particularly for those focusing on strength training. If muscle growth is the priority, consider waiting a few hours before cold plunging to allow the body time for natural adaptation.
- For those with endurance-based goals or who are focused on recovery rather than muscle growth, a post-workout cold plunge can offer relief from muscle soreness and reduce recovery time.
Do Ice Plunges Burn Fat?
Yes, cold plunging can contribute to fat burning. Cold exposure stimulates brown adipose tissue (BAT), a type of fat that burns calories to generate heat.
This thermogenic effect, also known as cold thermogenesis, can help increase energy expenditure. Although cold plunging alone won’t replace a balanced diet and active lifestyle, it can support weight management efforts by boosting metabolism.
Seasonal and Temperature Considerations
Cold plunging isn’t just for winter! While it may feel more intense during colder months, seasonal cold plunging can be beneficial year-round.
For beginners, adjusting the temperature to suit the season may make the experience more enjoyable and help build a consistent routine. Those with access to a pool can achieve these effects without needing an ice bath.
Finding the Best Time to Cold Plunge
The best time to cold plunge depends on individual goals, schedule, and response to cold exposure.
Experiment with both morning and evening plunges to see what fits best with your wellness routine.
Whether aiming for a morning energy boost or post-workout recovery, cold plunging offers a unique and natural way to enhance health and well-being.
With regular practice, cold plunging can become a valuable addition to a healthy, active lifestyle.
Use these tips to customize your cold plunging experience, and enjoy the benefits of this refreshing, rejuvenating ritual!