How many cold baths to take per week and at what temperature?

Combien de temps dans un bain  froid et température

We are delighted to welcome you to this informative article dedicated to the benefits of cold baths. If you're wondering how many cold baths you should take per week and at what temperature, you've come to the right place. In this article, we'll explore the amazing benefits of this practice in detail, and we'll provide you with practical tips for incorporating this refreshing habit into your routine.

The health benefits of cold baths

Cold baths, also known as "cold water therapy", are an ancient and proven method for improving health and well-being. Here are some of the many benefits this practice can provide:

1. Stimulates Blood Circulation

Immersing your body in cold water can stimulate blood circulation by causing vasoconstriction followed by vasodilation. This helps strengthen the circulatory system and improve tissue oxygenation.

2. Reduces Inflammation

Cold baths are effective in reducing inflammation in the body. Cold water helps decrease muscle and joint pain, making it an ideal option for athletes and people with inflammatory conditions.

3. Strengthens the immune system

Studies have shown that regular exposure to cold water can boost the immune system by increasing the number of white blood cells. A strong immune system helps us fight infection and disease better.

4. Improves mood and reduces stress

Cold baths can act as a natural antidepressant by increasing endorphin levels and reducing stress hormones, such as cortisol. It can improve your mood and help you feel more relaxed and calm.

5. Promotes recovery after exercise

If you are a sports or exercise enthusiast, taking a cold bath after training can speed up the recovery process by reducing inflammation and relieving muscle soreness.

How many cold baths should you take per week?

How often you should take cold baths depends on your personal tolerance and health goals. To start, we recommend that you take two to three cold baths per week. You can then adjust this frequency based on your body's reaction and your results.

It's essential to listen to your body and not force yourself to take a cold bath if you don't feel comfortable. Start out gradually, giving yourself a few minutes in cold water, then gradually increase the time as you get used to the feeling.

At what temperature should you take a cold bath?

time and temperature ice bath

The ideal temperature for a cold bath is usually between 10°C and 15°C. However, it is crucial to note that the temperature can vary depending on the season and your geographical location. If you've never tried cold baths before, start with a milder temperature and gradually increase the intensity.

The important thing is to feel refreshed and energized, but not uncomfortable. If you feel chills or numbness, get out of the water immediately and warm up.

Tips for getting the most out of cold baths

  1. Breathe deeply : Before entering the cold water, take a few deep breaths to prepare your body for the feeling of cold. Check out cold water therapy guru Wim Hof's breathing method here .

  2. Stay hydrated : Be sure to hydrate well before and after the cold bath to support circulation and the elimination of toxins.

  3. Stay regular : To reap the full benefits of cold baths, try to incorporate them into your routine on a consistent basis.

  4. Alternate hot and cold : For a complete thermal experience, you can alternate between hot and cold baths, which will further stimulate your blood circulation.

  5. Consult your healthcare professional : If you have any pre-existing medical conditions, it is best to consult your doctor before starting cold water therapy.


Cold baths are beneficial for physical and mental health. By taking two to three cold baths per week at a temperature between 10°C and 15°C, you can reap benefits such as improved blood circulation, reduced inflammation, strengthened immune system and stress reduction.

Remember to always listen to your body and adjust the frequency and intensity of cold baths accordingly.

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