11 Best Cold Plunge Tubs of 2024, Plus Benefits and Tips from PT

People have been using cold water immersion for centuries, as it’s been said to promote speedy muscle recovery, mental health benefits, and increased energy, thanks to the waves of norepinephrine your body can release with each plunge. (1) While you can DIY a cold plunge with as little as a garbage bag, some ice, and water, many prefer a more concrete pool or tub for their cold water immersion.

But you no longer need a frozen body of water for a cold plunge. Now, more than ever, there are a ton of at-home cold plunge tubs available to buy. To make your search more simple, our team of expert product testers put more than 10 tubs to the test to help narrow down the absolute best cold plunges on the market.

Our Picks for the Best Cold Plunge Tubs of 2024

• Best Cold Plunge Overall: Sun Home Cold Plunge Pro
• Best Cold Plunge for Small Spaces: Nordic Wave Viking
• Best Ice Bath Cold Plunge: Redwood Outdoors Alaskan Cold Plunge
• Best Luxury Cold Plunge: Plunge
• The Best Inflatable Cold Plunge: Sun Home Cold Plunge
• Best Hot and Cold Plunge: Polar Monkeys Brainpod 2.0
• Best Cold Plunge for Taller People: Ice Barrel 400
• Best Cold Plunge Barrel: Cold Life Plunge
• Best Budget Cold Plunge: Redwood Yukon Cold Plunge Tub
• Best Cold Plunge on Amazon: The Cold Pod
• Best Portable Cold Plunge: WEY&FLY Portable Bathtub

Video Review

Follow along with our reviews writer and tester, Jake Herod, as he dives into all of the details of our top-rated cold plunges — and decide for yourself which is the best for you.

https://www.youtube.com/watch?v=Fo_x4kH-xdI

How We Tested and Chose the Best Cold Plunges

There are a lot of cold plunge tubs and ice baths on the market, which means there are also a lot of statements claiming each one is the absolute best. That’s why we put a ton of tubs to the test, getting first-hand experience to truly narrow the list.

Our team of expert product testers, including personal trainers and athletes, tried out just over 10 different cold plunge tubs to help get a well-rounded idea of what’s on the market. We considered factors like size, durability, price, and features, among others, to create a comprehensive list that appeals to a wide range of consumers with different lifestyles and needs.

Footprint and Volume

Some tubs are bigger than others, and some people may have more room than others for these tubs in their home or yard. We also took body size into consideration — a tub that may work great for our 5’10” tester may not be the best for a 6’4” athlete. We included cold plunge and ice bath sizes to suit all individuals, ranging from products smaller than a barrel all the way up to sizes like a jacuzzi.

Volume is another factor we considered, as it can determine how deep the water hits your body when you sit or lay down.

Material Durability

In general, the bigger options tend to be more expensive and more durable, but the smaller options hold up well with proper care. We’ve included both lasting builds with customizable base and deck options, as well as plastic ice baths that may cost less and are more portable but probably won’t last as long.

Features

Depending on how much money you’re willing to spend, you can find products with additional accessories, technologies, and features, as well as more basic options. Some may want a plunge pool that matches a specific backyard or weight room aesthetic, while others might prefer an ice bath that they can pop open in the shower for a quick dip. Either way, we’ve tried them all and found the best.

While there are those who may be looking for a fully customizable, automated cooling system, others customers may want a simple ice bath that keeps electricity costs low — we’ve tested and included both high-tech and no-tech options on this list. If you have the space, consider large tubs that can function as both hot and cold baths, clean themselves, and maintain your preferred water temp. If you’re working with a smaller space, we also have foldable plastic options, as well as ice barrel styles that feature drains and require manual sanitization.

Customer Reviews

As mentioned above, everyone has different preferences and needs. But nevertheless, we made sure to test and promote products that seem to satisfy most customers. All of the products we pick have pretty glowing reviews and, after trying different plunges for themselves, our testers agree.

Price

We know money can be a major deciding factor in many situations, especially when making a large equipment purchase. So we were dedicated to finding plunge tubs that had the best bang for your buck without compromising effectiveness. No matter your price point, there’s a cold plunge option for you on this list, as we have options ranging from about $62 to more than $7,000.

Best Cold Plunge Overall: Sun Home Cold Plunge Pro

Our top tub for cold plunges is easy to use and feature-rich enough to satisfy anyone from first-time plungers to experienced enthusiasts. If you are on the hunt to find the best cold plunge on the market, look no further than our top pick, Sun Home’s Cold Plunge Pro.

This tub design gives you ample room to lay down, soak, and relax on your days off from the gym, and the ergonomic design helps keep you comfortable (or as comfy as you can be when sitting in near-freezing water). The Sun Home Cold Plunge Pro is about 14 inches longer than the previous model, making it ideal for taller athletes. So, our team gave this one a 5 out of 5 for ergonomics.  

This tub cools down to 32 degrees, too, which is lower than most other cold plunge competitors. And the stainless steel build helps keep the temperature cold. We also love the built-in self-priming system for circulation and sanitation, so we gave it a 5 out of 5 for conveniences, too. 

You can use this tub either indoors or outdoors, so it’s plenty versatile, as the tub coating can withstand harsh weather. And the chiller is super quiet, so you don’t have to worry about the tub noise keeping you awake. 

Our team did have to give the portability and footprint a 3.5 out of 5. The frame is 345 pounds and it’s about six and a half feet long, so moving this one around isn’t exactly convenient. Even when our team tried to move the older, smaller model our testers had trouble moving the tub. “I wouldn’t recommend moving this bath up any flights of stairs,” they said. “We had to keep it ground level.” So, unless you have a freight elevator, it’s best to keep this model on the ground floor.

While we’re impressed with this tub’s quality, we did have to give it a 3 out of 5 for cost. This tub costs $8,899, making it one of the most expensive on this list. There are definitely cheaper options but if you have the budget and like a tub that can reach super low water temperatures and stay frosty, this is an excellent choice.

Best Cold Plunge for Small Spaces: Nordic Wave Viking

If you’re living in a small home but still want a cold plunge under your own roof, this pick’s ability to squeeze into narrow spaces will come in handy. The Nordic Wave Viking includes everything you need to start plunging in a compact barrel-shaped package. 

Even with the steps added on, it still fits on a small patio with ease, thanks to its 41in (3.41ft) height and 36in (3ft) depth. Thanks to its space-friendly design, we gave this tub a 4 out of 5 for portability. “This tub is a barrel design so the footprint doesn’t take up a ton of space,” according to our tester, who gave it a 4 out of 5 for size and portability. “It also only weighs about 60 pounds and the separate chiller is 55 pounds, so you could move this around if needed.” 

Our testers had no issue setting up the tub without a white glove service, so we gave the delivery and set up a 5 out of 5. “Getting this tub in place and working was seamless,” one tester said. “It only took about 10 minutes to set it up and adding water took about a half hour.” So, if you’re someone who doesn’t have a ton of tools and isn’t comfortable putting pieces together, this process is a breeze. 

There’s no need for special components here either; this plunge conveniently uses a standard home outlet. Note: It may trip the breaker if you’re cooling aggressively or have other devices plugged into the same outlet, some reviews say. The stainless steel material and two-inch insulation helps keep water cold at temperatures as low as 38 degrees Fahrenheit, helping you save on energy usage. 

We gave the durability a 4.5 out of 5, as it’s made with a heavy duty plastic that’s thick and can hold up for a long time. It also won’t change shape like some flimsier, inflatable options. “All of the components and parts feel and look premium,” our tester said after using the tub for a two-minute plunge. 

Unfortunately, though, this isn’t a lie-down kind of tub, hence the space-friendly design. For ergonomics we gave it a 4 out of 5 because our tester felt a little cramped. “I’m six feet tall and I had to squat in order to get the water above my shoulders,” they said. “There’s no seat inside so you have to just sit in place.” But for athletes short on space who don’t need to lay down for their plunge, this high-quality pick is a good choice.

Best Ice Bath Cold Plunge: Redwood Outdoors Alaskan Cold Plunge 

Sometimes getting back to basics is the best way to go. An ice bath — like the ones in the good ol’ days where you would simply fill a tub up with water, add ice, and hop in — can help improve your post-workout recovery. The Redwood Alaskan Cold Plunge pairs modern technology with tradition, thanks to its combination of classic aesthetics and modern design.

The Alaskan Cold Plunge design harkens back to the origins of cold plunges with its simple-yet-elegant barrel shape connoting a fun rustic vibe, much like a traditional sauna. We had to give it a 3.5 out of 5 for conveniences, though. Although we named this the best ice bath tub (and for those who want to chill their own tubs, it’s a good choice), we do think an automated chiller is more convenient.

However, we do like that it includes wooden steps to get into the tub. “I also like that there’s a built-in seat in here,” says Jake Herod, Barbend’s expert product tester, giving it a 4.5 out of 5 for ergonomics. “Not every single cold plunge that resembles a barrel like this has that. So, it just adds to your comfort during those icy plunges.”

The design also has a small footprint, which is great for tight spaces, earning a 5 out of 5 for footprint. The steps do add some size to one side, though they can be moved if you want to stow them away when you’re not using the tub. 

Redwood’s plunge requires assembly, which can be tricky, according to Herod. For setup we gave this one a 3 out of 5. Although our tester received his plunge tub pre-assembled, he recommends watching the instructional videos and hiring a professional if it’s out of your wheelhouse. 

For the tub alone, this one is a great price, earning a 4.5 out of 5 for value, as it’s only $1,999. We also like that you can customize your purchase as much as you’d like to fit your budget. You can add a chiller, wooden tub cover, a deluxe chiller and heater, floating thermometer, or waterproof chiller cover. However, all of these increase the total price. 

Check out our full video review of the Redwood Alaskan Cold Plunge:

https://www.youtube.com/watch?v=hRfdLm_jDoM

This cold plunge’s barrel shape is aesthetically pleasing and functional, with a space-saving design that can fit in most spaces. Its material is resistant to rot and fungus, provides insulation, and pairs the look of classic homemade cold plunges with modern amenities.

Read our full Redwood Alaskan Cold Plunge review.

Best Luxury Cold Plunge: Plunge

For those who want a luxurious cold plunge experience, we recommend the Plunge. This plunge is among the most popular for a reason: It’s fully insulated, has a built-in filtration system, and it connects to the Plunge app, so you can schedule your cold plunges. We gave our overall experience with this tub a 5 out of 5.

This tub is a pretty standard size but since it’s a reclined design, it does take up about five and a half feet of length. We did give the footprint a 4 out of 5, though, as it may not work for taller athletes (our tester is about five feet, 10 inches). However, the Plunge does make an XL version at a slightly higher cost. 

We particularly like the use of acrylic to construct the tub, giving it a 5 out of 5 for durability. This material feels comfortable on your skin compared to metal or plastic and won’t rust or wear. “I personally think this is one of the best looking options on the market,” says Jake Herod, Barbend’s expert product tester. “I used to take a ton of ice baths in my football days and this looks way better than the tin cans we had to use back then.”

Want a closer look at The Plunge Cold Plunge? Take a look at our personal tester’s video.

https://youtu.be/_by-C_Sxj4k

You can take a plunge at dusk with the underwater lighting or hop in at dawn as an invigorating way to start your day. While it’s recommended that you use a dedicated 20 amp breaker, you can still use a standard 110v outlet — just make sure nothing else is drawing power from the same outlet. You don’t need special plumbing either, saving you time and money. 

This tub comes with a variety of accessories, earning a 4.5 out of 5 for conveniences. It has underwater lighting, an insulated cover, a cell phone holder, and even a rubber ducky, so you never have to plunge alone. 

All of these features do come at a price, though — this is one of the more expensive plunges on this list. “You have to be prepared to spend a chunk of change for this plunge,” says Herod, giving a 3.5 out of 5 for cost. This tub is $4,990, which is pricier than many of the other options on this list. However, if you want a five-star plunge experience, we totally recommend the investment.

Read our full Plunge Cold Plunge review.

Best Inflatable Cold Plunge: Sun Home Cold Plunge

Cold plunge tubs or barrels aren’t the only options on the market. You can find inflatable options, too — and they’re a lot more high-tech than a kiddie pool filled with ice. This inflatable cold plunge from Sun Home marries the technology and dimensions of a high-end plunge with the convenience of an inflatable pool.

For durability, our testers gave this tub a 5 out of 5, despite that it’s an inflatable tub. “For an inflatable tub, this one is incredibly durable. It holds the shape really well and the sides don’t sink if I put my weight down,” one tester said. “Multiple different testers have tried it out and the shape has stayed the same.”

This inflatable plunge is just over six feet long, so even taller athletes (up to 6’8”) can comfortably submerge their bodies, so we gave it a 5 out of 5 for ergonomics. “I can completely extend my body in the tub,” our tester said. “The sides are comfortable enough to keep my arms resting above the water, too.”  

This option even doubles as a cold plunge and hot tub, cooling to 37.5 degrees or heating to 104 degrees. Plus, you get plenty of high-tech capabilities, including a mobile app, so you can control your plunge from anywhere. However, we did give this one a 2 out of 5 for built-in conveniences, since there aren’t any cell-phone or water bottle holders, which you can find with some other products. 

Sun Home’s Cold Plunge has a built-in circulation pump for the best water quality and a built-in sanitation system. But unlike most other options, this one is portable and comes with a carry case, so you can take it on a trip or use it in your home. 

The tub itself is 15 pounds, so packing it up is no issue, and you get a hand-held portable pump. One downside, though, is that the chiller is 88 pounds. However, if you want to travel with your tub but can’t take the chiller, you can just fill it with your own ice, giving this product a lot of versatility.

For overall value, we gave this one a 4 out of 5. This tub costs $4,399, which is pretty comparable to other options on the market. We also gave the company’s customer service a 4 out of 5, as we thought the live chat was easy to use and they were quick to respond.

Best Hot and Cold Plunge: Polar Monkeys Brainpod 2.0

Most plunge pools shouldn’t be used outside in the winter, as their pipes can freeze up. But this product’s ability to heat up, combined with the durable acrylic construction, means it can stay outside all year long, earning a 4.5 out of 5 for convenience. 

The Polar Monkeys Brainpod 2.0 can heat up to 102 degrees and chill to 39 degrees, so you get a hot tub and cold plunge in one. “The hot and cold option is a little pricier,” according to Jake Herod, our expert product tester, who gave this tub a 4 out of 5 for price. “I still think this is a good value, though, since it’s cheaper than other hot/cold options.”

Getting the tub ready was super simple even without a service. “There’s basically no setting up required,” our tester said, giving the delivery and setup a 4 out of 5. “The company does have explanation videos on the website, too, for those who need a little extra help.” Filling the tub took us about 20 to 30 minutes, however our water pressure wasn’t too great. The website promises about a 15 minute total set up time.

The Hot and Cold Plunge Pro comes with a chlorine-free sanitation kit and a 20 micron filter. Plus you can buy an insulated tub cover to keep your water as clean as possible. Draining the tub was simple, too, so our testers gave the cleaning and draining a 4 out of 5.  

“This tub is incredibly solid, despite that it’s relatively lightweight compared to other cold plunges,” our tester said, giving the durability a 5 out of 5. “It held its shape just fine and even the hose and attached pieces felt high quality.”

We really like how this one product can go from a cold plunge for recovery in the morning to a hot tub for relaxation in the evening. For all of these cool features, you will have to spend a good bit of money, though — this product costs $3,990. However, we gave the value a 4.5 out of 5 because this is a lot cheaper than other comparable tubs, which are around $5,000.

Read our full Polar Monkeys Cold Plunge Review

Best Cold Plunge for Taller People: Ice Barrel 400

For taller athletes, not every cold plunge will work. After all, if you want to truly cold plunge, you need to be able to dunk your whole body into the cold water. But that’s not a problem with the Ice Barrel 400. This one works for athletes up to six feet, six inches tall, earning the footprint a 5 out of 5. Plus, the barrel design takes up less floor space. 

“This barrel is really easy to drain and I like that it’s made of recycled materials,” our tester said. “But I do wish there was some more insulation so the tub could actually hold the temperature for longer.” As a result, we had to give the durability and construction a 3.5 out of 5. 

Without any water, this unit is actually pretty portable, as it only weighs about 55 pounds. But with even just 80 gallons of liquid, it’s about 750 pounds, according to our testers. So, make sure that you put your plunge on a surface that can withstand the weight.

For ergonomics, we gave this tub a 4 out of 5 because it’s a pretty subjective subject. Some athletes may prefer to lay down while they plunge, which isn’t a possibility here. However, some think it’s easier to breathe in the upright design. “Shorter athletes may have trouble getting in and out of the tub, which is worth noting,” our tester said. “The stool helps, though.”

For overall value, we had to give this product a 3 out of 5. Unlike other higher-priced plunges, this one does not come with a chiller. So, essentially, you have to pay $1,199 for a standard ice barrel. And while our tester does live in Florida, we wish the tub were better insulated in order to keep the water colder for longer. 

That being said, we did like the durability and overall construction and footprint. So, if you’re a taller athlete looking for a full-body plunge, this is a good pick.

Best Cold Plunge Barrel: Cold Life Plunge

The Cold Life plunge has a vertical barrel design, making it ideal for those who don’t have a ton of free floor space. This one is super durable, too, our tester said. “There are no pieces that feel flimsy or weak,” our tester said, giving the durability a 4 out of 5. “It isn’t a plunge that will break down.”

However, this one isn’t a small plunge at all, nor is it particularly light. More likely than not, you’ll need a buddy to move it around and be sure to place the tub on the ground or a deck that’s structurally sound, our testers recommend. For footprint and portability, this tub earned a 3 out of 5. 

Luckily, though, this tub is super simple to set up, earning a 5 out of 5 in that category. After timing the process, our testers said the entire set up only took about 30 minutes. “There’s barely any set up here,” our tester said. “It took about five minutes to connect the cords of the chiller and only about 30 minutes to fill and cool the water.”

This plunge can also work for taller athletes, according to our testers who gave the ergonomics a 4 out of 5. “This one is actually pretty deep and could probably work for larger and taller athletes, too,” our tester said. “Shorter athletes will need the strength to hoist themselves out of the tub, though.” So, athletes with pre-existing upper-body injuries or conditions may want a reclined pick instead. 

Draining and cleaning the tub is super intuitive, so our testers gave this category a 4.5 out of 5, too. This barrel has a spout on the bottom where you both fill and drain the tub. You can also purchase a maintenance kit from the company.

For overall value, we had to dock this one a little bit. The $4,995 price tag is pretty high considering there is no chiller included. This one is well-insulated, so the water should stay pretty cold for a while. But paying nearly $5,000 for an ice bath seems a little steep.

Best Budget Cold Plunge: Redwood Yukon Cold Plunge Tub

Affordability is certainly relative, but even the most simple cold plunge will likely run you at least a grand. The Yukon is the best budget-friendly cold plunge tub, starting out at only about $899. Our team gave this plunge a 4 out of 5 for overall value. “There are some other plunges out there at a similar price,” our tester said. “But the others are usually smaller in size or there’s no option for a hot tub.”

To use it as an ice bath, all you have to do is add ice and water, and you’re ready to jump in (though you have to track the temperature yourself with a thermometer). If you do want to add an automatic chiller, you can select either the basic chiller or the more advanced deluxe chiller and heater for an added cost. 

Taking this cold plunge on the go is easy, too, so we gave it a 4.5 out of 5 for conveniences.  It only weighs 30 pounds and comes with a backpack carrying bag, air pump, and cover to keep it insulated. This means you can plunge easily on the road. “We also like that you can connect the tub to wifi and control the temperature from your phone,” our tester said. “This is only an option for more expensive tubs, usually.”

The Yukon doesn’t take up much space either, earning a 5 out of 5 for portability. “This tub is definitely small enough to fold into a backpack and you only need one person to move it around,” our tester said. “Unfortunately the chiller is harder to move but if you’re traveling, you can just buy a bag of ice and add it to the tub.” 

Unfortunately, we had to give this tub a 2.75 out of 5 for durability. “Since we set this tub up in our testing center, it has started to droop due to the weight of the water,” our tester said. “I don’t think this one can withstand any type of harsh weather at all.” This isn’t ideal but if you’re able to keep your tub indoors and don’t mind draining it relatively often, the savings may be worthwhile.

Read our full Redwood Outdoors Yukon Cold Plunge Tub Review

Best Cold Plunge on Amazon: The Cold Pod

This ice pod is not only portable and foldable, but you can set it up in only a few minutes. And better yet, it’s available on Amazon Prime, so you can get it delivered within just a few days. 

The ice bath itself comes in one color — black — and might not be the largest, but it does pack in some other key selling points. The round, freestanding design can fit indoors, since it stands only two and a half feet tall and three feet wide, so our team gave this pick a 4.5 out of 5 for size and portability. However, for larger or taller athletes, it may be tough to submerge your whole body, due to the barrel design and height.

You may even be able to put this plunge in your tub. But, “Before you buy this Amazon tub, be sure to measure your own shower or tub and compare it to the product specs to make sure it fits properly,” Jake Herod, or expert product tester, recommends. 

This ice bath is made with multiple layers of waterproof and tear-resistant materials, including a PVC inner layer, nylon outer layer and pearl foam insulation middle layer. We gave the durability and construction a 4.5 out of 5 because we also like that it includes a layer of insulation for use in cold or hot water.

At only $159.99, we gave the overall value a 4 out of 5. It doesn’t have any tech capabilities or automatic cooling but for a super simple DIY cold plunge, it’s a great value pick. Easily available on Amazon, this product offers ease of use, portability, and simple accessibility for most people. It’s also the least expensive pick on this list, so it’s great if you want to try cold plunging but don’t want to drop thousands of dollars quite yet.

Best Portable Cold Plunge: WEY&FLY Portable Bathtub

For those who take their plunging seriously, having a portable option is a must. But you don’t need to spend hundreds of dollars on a plunge you only use while traveling. This compact Amazon tub is budget-friendly and small enough to carry around in the car, earning a 5 out of 5 for portability. All you do is add ice and water.

This ice bath itself comes in one color — blue — and might not be the largest, but it does pack in some other key selling points. The round, freestanding design can fit inside any standard shower or bathtub since it stands only two and a half feet tall. That also makes filling it easy — simply place it in the shower and let cold water run to fill it up, then throw in some ice for extra chill, and you’re ready to go.

“Before you buy this tub, be sure to measure your own shower or tub and compare it to the product specs to make sure it fits properly,” recommends Jake Herod, BarBend’s expert product tester, for those who want to use their tub indoors.

This ice bath is made with durable, safe, and non-toxic PVC materials and has alloy steel rings for a secure structure. It’s not as durable as the ceramic plunges on this list, so our team had to give this category a 2 out of 5. But we like that it also includes 6mm of insulation for use in cold or hot water, allowing you to soak in soothing hot water even if you only have a standing shower. 

It comes with padded sides and a cushioned bottom for extra comfort during use. We gave this feature a 3.5 out of 5 for ergonomics, as it may not be quite as comfy as the other options on this list. This tub includes both an exterior drain valve and a bottom drain hole to help empty the tub quickly and completely after each use. 

When it comes to price, this tub is a steal, earning a 4.5 out of 5 for value. It’s only $61.99, which is ideal for a tub you plan to take on-the-go. We still recommend getting a higher-end non-moving plunge to reap the full benefits of cold plunging. But for occasional use, this is a good product.

4 Benefits of Cold Plunges and Ice Baths

Cold plunges and ice baths have been around for years in different varieties. They’ve been used in ancient rituals but more recently, the focus is athletic recovery. The cold plunge process has been shown to benefit your mood, immune system, recovery, and weight loss.

Mood Enhancement and Mental Clarity 

The many cold plunge benefits begin on a small scale. Even though you may not see results after one plunge, they can come with consistent use. When you submerge your body in cold water, you stimulate the cold receptors in your brain. According to some research, this may have a positive affect on your mental health. (7) Over time, this may be able to help increase your body’s ability to handle stress, according to Joseph Tedesco, DPT, CSCS.

Improved Immunity

Research on bodily wellness and health post cold water immersion have shown potential immune benefits. According to a relatively recent study, cold showers and baths can help improve your immune and lymphatic systems. Cold temperatures in water can boost white blood cell count over time — the more plunges you take, the more your body can adapt to the conditions and changes, potentially producing more infection-fighting cells. As a result, there are claims that suggest those who consistently plunge may have a higher chance of avoiding sickness. (1)

According to other research, consistent, daily cold immersion may increase plasma levels of your immune cells. As a result, there may be a connection between cold therapy and better immune function. (8) However, more research in this area is needed.

Physical Recovery 

Not only can cold plunges and ice baths help internally, but the process may benefit your muscles and joints, too. When you train, your body undergoes inevitable wear and tear. Typically, your muscles develop microtears, which your body then heals, promoting muscle growth (aka hypertrophy).

But beforehand, you may experience the muscle fatigue that comes along with muscle breakdown. Studies indicate that jumping into an ice bath for a few minutes can help improve blood flow, which is how your body repairs damage and promotes muscle recovery. (1)

However, the timing of your cold plunge matters. Exposing your body to cold water immersion less than six hours after your workout may help reduce delayed onset muscle soreness. But some research shows there;s not much benefit 24 hours or later post-workout. (9)

That said, the biochemical and physiological pathways by which the recovery process is enhanced still remain somewhat unclear. More research is needed to study what exactly is going on in the body when an athlete undergoes a cold plunge. (4)

Weight Loss

Many studies on cold plunges and ice baths show that cold exposure may help increase brown fat tissue activity, increasing your metabolism and allowing you to burn more calories and encouraging your body to begin the fat-burning process. (5) Other studies have shown that subjects exposed to “cold stress” underwater had an 80 percent increase in their metabolism (that means they burned more calories). (6) While cold plunging doesn’t promise weight loss, combined with a healthy diet and regular exercise, it may speed up the process.

Risks and Side Effects of Cold Plunging

Since we’re talking about all the potential benefits, we should mention that everything has a bit of risk, and cold plunges are no exception. Some of the potential side effects that you may notice, aside from the obvious shivering and chattering of teeth, include a sudden, rapid increase in breathing, heart rate, and blood pressure, according to the American Heart Association (AHA).

Before you do your first cold plunge, it’s best to consult your healthcare provider, recommends Joseph Tedesco, DPT, CSCS. They can help you best determine your optimal temperature and treatment time.

How to Pick the Best Cold Plunge Tub or Ice Bath for You

Cold plunges come in many shapes and sizes. It’s important to weigh your individual needs — like space, features, and price — before diving into the buying process.

Space

Everyone is working with different-sized spaces for their cold plunge. Some may be cold plunging within the confines of their shower, while others may have a large outdoor space. Before you decide which plunge pool is right for you, consider the amount of space you are working with, make your measurements, and weigh them against the different options available on the market before buying a pool you just “think” will fit in your space.

Features

The many tubs, tanks, and pools also come with varying features. If you only have the time to plunge when the sun goes down, you might want a tub with extra underwater lighting. Early birds who prefer to plunge in the AM may love an automated cooling system to get things moving quickly.

Others may not want to deal with something high-tech, preferring to just have a barrel for an ice bath for muscle recovery. Consider the features you want to prioritize before hitting the market to make sure you’re able to find a pool that will suit all of your tech needs (or lack thereof).

Price and Warranty

Price is often a huge deciding factor for many customers. You may be able to dish out thousands of dollars, or you might find solitude in more affordable options — we’re talking price tags less than $100. Before purchasing your first plunge tub, determine what budget works for you, and find out what types of cold plunges fall into that price range before biting off more than you can chew.

Another bonus? Many companies offer a multi-year warranty in case you experience any issues with your tub. So, read the fine print carefully before you buy and browse customer reviews for more first-person insight. 

Purpose

While one cold plunge may be perfect for one athlete, it may be totally wrong for another. Think about your personal needs. Athletes who like to sit in a tub may want a horizontally-oriented plunge, whereas those who want to fully lay down would prefer a bathtub shape.

https://www.youtube.com/watch?v=A43q1Nz7GYY&t=27s

Those who travel often may want a tub they can take on-the-go. In that case, a smaller, portable ice bath option is definitely the best choice. Or, consider where you plan to place your plunge. While all of these tubs can work indoors or out, the wooden options are a little more weather-resistant.

Maintenance 

Unlike some simpler recovery equipment (like massage guns or foam rollers), cold plunges require maintenance, which may affect which tub you choose. Your tub needs to be cleaned and the filter needs to be replaced every so often. If cleaning a huge tub doesn’t fit into your schedule, a smaller plunge may be ideal. Or, if you don’t want to replace the filter too often, read the product info of different products to get an idea of the timeline.

Insulation and Material

Although they’re pricier, stainless steel and ceramic tubs are generally the highest-quality options. These materials last long and offer good insulation, helping keep your water cold for longer. With that said, wood tubs are a solid option, too.

Water Capacity

Different tubs can hold different amounts, and some of these picks can hold more than 100 gallons of water. So, before you choose a tub with a large water capacity, consider whether you can keep it near a water source. Also, be sure that your space can support all the weight.

How Much Do Cold Plunges Cost?

Cold plunges, which use chillers to cool down the water (like a reverse hot tub), are generally quite pricey and considered a luxury recovery tool. That said, most companies offer some sort of financing, so the price can be broken up over installments, depending on your credit.

An ice bath, which usually consists of an inflatable or pop-up style tub that you fill with ice and water, can be purchased for under $100, but this DIY bath doesn’t usually hold a temperature as well as a higher-end tub. If you just want to test cold plunging for the first time, then these are a good starting point. Once you decide to invest in a high-quality tub, you can expect to spend somewhere between $1,200 to over $5,000.

Final Word

While there are many ways to adhere to the standard cold plunge or ice bath, we suggest a full body immersion method, at least neck down, to potentially see the best long-term results. Cold plunges can expose your musculoskeletal system to numerous benefits, like improved recovery, mental clarity, and weight loss, to name a few. No matter if you are a beginner, an avid plunger, an athlete, or even someone who just loves an occasional cold shower, we have a pick on this list that can bring the cold plunge experience to your home.Before buying your own product, consider the space you’re working with, the features you want, and your ideal price point. Whether you want the most advanced, customizable, self-sanitizing cold plunge on the market or just a foldable tub you can fill with water and ice, we have you covered. When you’re ready to tackle your options, go ahead and dive in.

FAQs

References

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