In general, colder water calls for shorter sessions, while slightly milder cold allows longer exposure.
For a full breakdown by experience level, see our main guide: How long should a cold plunge be?
Water temperature matters most, but your experience level, comfort, and reason for cold plunging also affect how long you may want to stay in.
Beginners usually do best with shorter, more controlled sessions. It is better to stay conservative and build tolerance gradually over time.
If cold plunging gives you headaches or dizziness, your sessions may be too cold or too long. Read: Why Do I Get a Headache After a Cold Plunge?
To estimate a plunge duration based on temperature and experience level, use the Cold Plunge Time calculator.