For most people an ice bath should be 8–15°C, and you only need to stay in for 1–5 minutes. Colder is not better. Beginners should start nearer 15°C for 30–60 seconds and build up slowly.
Ice bath temperature and time guide
| Level | Water temperature | Time in |
|---|---|---|
| Beginner | 12–15°C | 30 s – 2 min |
| Regular | 8–12°C | 2–4 min |
| Experienced | 5–8°C | Up to 5 min |
Do you need ice?
Often not in Ireland. Tap and rainwater in winter is usually 6–10°C, which is already in range. In summer you’ll need a few bags of ice or a chilled cold plunge tub that holds a set temperature all year round.
How to get in safely
- Get in slowly and control your breathing: long, slow breaths out.
- Keep your head out of the water.
- Never plunge alone or after alcohol.
- Warm up gently afterwards with clothes, a warm drink or a sauna.
- If you have a heart condition, high blood pressure or are pregnant, talk to your GP first.
Pair it with heat
Many people alternate a sauna and cold plunge. Our sauna and ice bath routine explains how.
Cold water shock is a real risk, so read the RNLI guide to cold water shock before you start.
Frequently asked questions
What temperature should an ice bath be for beginners?
Around 12–15°C for 30 seconds to 2 minutes.
How long should you stay in an ice bath?
One to five minutes is plenty. Longer increases the risk of getting too cold.
Is 5°C too cold for an ice bath?
It is very cold. Only experienced users should go that low, and only for short periods.
How do I keep my ice bath cold in summer?
Use a lid in the shade, add ice, or choose a plunge tub with a built-in chiller.
Find your ice bath
Portable and chilled plunge tubs delivered across Ireland.
