Ice Bath Mythbusting: What’s True, and what’s BS?

The Benefits of a Daily Cold Plunge 

With the rising influence of health gurus like Gary Brecka and Wim Hof, popular podcasts like Huberman Lab and Diary of a CEO, and knowledge-sharing platforms like TikTok, Facebook, and Instagram, cold therapy is hot hot hot. Read more on that here. 

While we love that people are prioritising their mental and physical health with science-backed wellness routines, an explosion in interest can also mean an increase in confusion and misinformation. 

As always, we’re here to set the record straight and settle any conflicting messages you may have read on Reddit or scrolled on social. Because making your cold exposure experience the most effective it can be is our number one priority. 

So read on as we freeze out any misinformation around ice bath routines and call BS on myths that are holding you back from reaching your full cold plunge potential. 

MYTH 1: Longer Is Better

When you’re first starting on your ice bath journey, it can be tempting to dive right in. But when you’re dealing with freezing temps, you need to be cautious in your attempts. As mentioned in our intro guide, the duration of your ice bath is a personal journey that depends on your tolerance and the temperature. 

We recommend beginners aim for 2-5 minutes to start in 10°C - 15°C water temp. This will give your body time to adjust without throwing your cortisol levels into overdrive. No one wants to leave more stressed than they started!

As you adapt, you can gradually increase your daily practice up to 8-10 minutes. Regular users have shared that maintaining temps below 4.4°C (40°F) for 4 minutes makes for a focused, yet calm experience. PeakMe Core users have reported their sweet spot is 3.9°C (39°F) for 3.5 minutes daily. But remember, everyone's tolerance is different, and it's crucial to listen to your body. Your natural resilience will improve with time and consistency. 

MYTH 2: Keep Your Body Guessing 

Speaking of consistency, some well-intentioned yet misguided health gurus have circulated claims that the key to continuous improvement is constantly keeping your mind and body guessing. While that thinking can be applied to other areas (hello, growth mindset!), it isn’t a blanket rule for every part of your wellness routine. 

Take ice baths, for instance. Whether you’re using the Core Ice Bath or Flow Ice Bath, consistency is key. And while it’s great to make improvements and find refinements as you develop your practice, we don’t recommend straying too far from the tried-and-true best practices — do it daily, in the same calm and quiet location, ideally around the same time of day. As noted above, find your “sweet spot” and roll with that, regularly and with intention. This allows your body to build resilience and reap the benefits within a natural 24-hour cycle, plus it will align with your circadian rhythm, which is responsible for regulating almost every single area of your physical existence and essential bodily functions. 

MYTH 3: Cold Showers and Morning Face Plunges Are “Good Enough”

While we’re not here to rain on anyone’s cold plunge parade, we’ve all seen the viral videos of self-proclaimed coaches and gurus hectic morning routines and health “hacks”. 

Don’t feel like shoving your face in a bowl of ice water at 3:45 a.m.? Or sacrificing the comfort and relaxation of a warm shower? Good news from us — you don’t have to!

Just spending a few minutes in an ice bath every day (or, as close to daily as you can realistically get without causing yourself extra stress) is science-backed, not a hack. Sure, face plunging may wake you up and spike your dopamine, but ice baths are better for sustained increases in many beneficial areas — circulation, resilience, focus, and more (read about them here).

So, what ice bath myths have you come across in your scrolling or overheard in your run club? Share them with us on Instagram or shoot us a DM on TikTok or Facebook. And as always, feel free to explore all of our health and wellness collections here.

• Written by Michele Danno