What is cold-plunging and what is it used for?

Cold-plunging is a practice in which we immerse ourselves in water at low temperatures (anything below 13°C is considered cold therapy) for a short period of time—usually 2 to 5 minutes.

Through cold exposure, we can obtain numerous physical and mental health benefits:

• Improves circulation

• Reduces inflammation in the body

• Relieves muscle soreness and speeds up recovery

• Boosts mood

• Strengthens the cardiovascular system

Is it better to take an ice bath during the day or at night?

Cold exposure activates mechanisms in the body that increase alertness and energy, so the time of day you do it matters.

In an episode of The Huberman Lab, Andrew Huberman explains that after cold water immersion, the body actually warms up. Yes—just as you read it.

During the ice bath, the body experiences a rapid drop in core temperature. In response, it works to restore normal temperature: after cold exposure, blood vessels dilate to allow greater blood flow to the skin and extremities. This process raises body temperature.

And here’s the key point: increases in body temperature tend to wake us up. That’s why we don’t recommend taking a cold-plunge at night. But also, due to the boost in adrenaline that makes us energized and active.

To avoid interfering with sleep, it’s recommended to do your session at least 2 hours before bedtime.

At Alfa Humans, we recommend doing ice baths in the morning to get a boost of adrenaline, energy, and motivation—perfect for tackling the day’s routine and challenges.

That said, cold-plunging can also be a powerful tool to fight the midday crash—that drop in energy, drowsiness, and focus many people experience around midday, especially after lunch, which negatively affects productivity and mood.

Marcos Apud, psychologist and biohacker, uses his Alfa Humans ice bath during breaks between patients to recharge his energy.

Cold-plunge before or after training?

You’ve probably seen videos of elite athletes like LeBron James or Lewis Hamilton sitting in ice-filled tubs.

But the key here is timing: whether you cold-plunge before or after exercise depends on your personal goals.

Post-workout ice bath

If your goal is to return to high-intensity training as quickly as possible and feeling 100%, then post-workout ice baths are the way to go.

After intense exercise, elevated levels of lactic acid can cause muscle soreness and fatigue. The extreme cold helps the body clear excess lactic acid and floods the bloodstream with anti-inflammatory proteins to counteract the effects of hard training.

Pre-workout ice bath

If your goal is muscle hypertrophy, it’s best to avoid taking a cold-plunge immediately after training. Why? Cold temperatures can interfere with the body’s natural muscle regeneration processes.

After a workout, the body begins repairing stimulated and damaged muscle fibers, which leads to muscle growth. If you do cold immersion at this stage, those mechanisms necessary for hypertrophy are temporarily suppressed.

Benefits of pre-workout ice baths:

• Boost in energy and adrenaline

• Increased blood flow

• Improved range of motion

• Higher oxygen levels

One key point when hypertrophy is the goal: you should wait 6 to 8 hours after training before cold-plunging, so you don’t interfere with muscle regeneration.

Conclusion: when is the best time to cold-plunge?

It depends on what you’re looking for:

• Increase energy → in the morning upon waking or at midday when energy dips.

• Reduce stress → in the afternoon to release the day’s tension. In this case, we recommend a sauna or thermotherapy session after the ice bath so it doesn’t interfere with sleep.

• Muscle recovery → after high-intensity exercise (running, cycling, swimming) or after a competition such as a marathon or Ironman.

• Muscle gain → before training (avoid post-workout ice baths).

• Better sleep → in the morning upon waking (helps regulate circadian rhythm). Avoid it at night or do it at least 2 hours before bedtime.

We invite you to explore the depths of your potential and experience the powerful results that Alfa Humans Ice Baths can bring to your life. 

(*) Alfa Humans products are designed to support a healthy lifestyle, not to diagnose, treat, cure, or prevent diseases or specific medical conditions. Consult your doctor before engaging in any deliberate cold or heat exposure practice.