9 Best Cold Plunge Tubs of 2024

GQ RecommendsIt's time to ice out your at-home recovery routine.By Ashley MateoNovember 14, 2024Collage: Weslie SauerweinSave this storySaveSave this storySaveAll products are independently selected by our editors. If you buy something, we may earn an affiliate commission.If you’ve ever jumped into a frozen lake or ran out of hot water mid-shower, you've probably felt the instant state of alertness and floods of endorphins that cold water brings. It’s uncomfortable for a few seconds, but it's the kind of uncomfortable that leaves you feeling alive and rejuvenated. Cold water immersion, a.k.a. taking an ice bath, isn’t new, but an increased focus on holistic health and wellness has brought attention to the subject, explains William B. Workman, M.D., head orthopedist for the Oakland Athletics and Adjunct Clinical Associate Professor in the Department of Orthopedic Surgery at Stanford University. “Celebrities and influencers have also endorsed the practice, contributing to the trend’s visibility, and social media platforms like Instagram and TikTok showcase cold-plunge experiences and benefits, sparking interest.”If you're looking to dive into cold plunge therapy to accelerate muscle recovery, reduce inflammation, and boost circulation, the best cold plunges can be a smart addition to your at-home gym. Whether you do it first thing in the morning or after a particular grueling cardio or resistance training session, “scientific research supports the physical and mental health benefits [of cold plunging]” Workman says. From high-end, customizable options that look like spa furniture to more affordable, no-frills models, we’ve rounded up the best cold plunge tubs on the market today.Our Top Cold Plunge Tub PickWe chose the Polar Monkeys Cyber Plunge as the best overall cold plunge tub because it sets the bar for all the essential features of a cold plunge: It offers hot and cold therapy, is designed for indoor and outdoor durability, has built-in self-cleaning measures, and can be controlled remotely by your smartphone.Best Cold Plunge Tubs: At a GlanceBefore diving into the details, scan through our top-pick cold plunges here.Best Cold Plunge Overall: Polar Monkeys Cyber PlungeBest Outdoor Cold Plunge: Redwood Outdoors Alaskan Cold Plunge KitBest DIY Cold Plunge: Ice Barrel 400Best Splurge Cold Plunge: Sun Home Cold Plunge ProBest Cold Plunge for Multiple Users: AquaVoss Model 2Best Hot and Cold Plunge: NordicWave Viking Gen 2 StandardBest Budget Cold Plunge: Hydragun Supertub Cold PlungeBest Cold Plunge for Tall People: The Plunge: Original Cold TubBest Portable Cold Plunge: Inergize Cold Plunge TubHow We Chose the Best Cold Plunge TubsAccordionItemContainerButtonLargeChevronWe do the hard work of vetting every fitness product we recommend so you know that your final pick is worth the investment. Our team of testers—which include certified fitness pros, elite athletes, and weightlifting coaches—willingly submerged themselves in frigid temperatures over and over again to rate the durability, footprint, price tag, temperature control, and comfort of the best cold tubs on the market.Looking for Something Specific?AccordionItemContainerButtonLargeChevronBest Cold Plunge Overall: Polar Monkeys Cyber PlungeBest Outdoor Cold Plunge: Redwood Outdoors Alaskan Cold Plunge KitBest DIY Cold Plunge: Ice Barrel 400Best Splurge Cold Plunge: Sun Home Cold Plunge ProBest Cold Plunge for Multiple Users: AquaVoss Model 2Best Hot and Cold Plunge: NordicWave Viking Gen 2 StandardBest Budget Cold Plunge: Hydragun Supertub Cold PlungeBest Cold Plunge for Tall People: The Plunge: Original Cold Tub PlungeBest Portable Cold Plunge: Inergize Cold Plunge TubLet’s Compare the Costs of These Cold PlungesHow We Tested the Best Cold Plunge TubsWhat Are the Benefits of a Cold Plunge?How to Choose a Cold Plunge TubWho Should Not Own a Cold PlungeFAQAbout the ExpertsBest Cold Plunge Overall: Polar Monkeys Cyber PlungePolar MonkeysPolar Monkeys Cyber Plunge$7,100 Polar MonkeysA best-of-both-worlds option, the Polar Monkeys Cyber Plunge tub offers hot and cold therapy in a top-of-the-line silhouette that prioritizes comfort and efficiency.67'' L x 30'' W x 24'' HCools down to 32°F and heats up to 107°FFully-insulated stainless-steel constructionAutomatic 20 Micron FiltrationCapacity: 140 gallonsChillerOur Tester’s TakeIf you're serious about cold therapy, the Polar Monkeys Cyber Plunge offers a premium plunge experience, combining advanced technology, sleek design, and unmatched performance. Whether you’re an athlete or someone looking to increase their mental toughness, the fully insulated stainless-steel tub’s spacious interior accommodates users of all body types and sizes. Keep in mind, that also means it takes up a lot of space: It has a 140-gallon capacity and a dry weight of 180 pounds, so you’re probably not moving this tub around once it’s set up.The Cyber Plunge pairs with a 1.0-horsepower chiller (all you need is a standard 120V outlet)

Nov 15, 2024 - 11:21
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9 Best Cold Plunge Tubs of 2024
It's time to ice out your at-home recovery routine.
Image showing the best cold plunge tubs from Plunge Ice Barrel Redwood Outdoors and more on a multicolored background.
Collage: Weslie Sauerwein

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

If you’ve ever jumped into a frozen lake or ran out of hot water mid-shower, you've probably felt the instant state of alertness and floods of endorphins that cold water brings. It’s uncomfortable for a few seconds, but it's the kind of uncomfortable that leaves you feeling alive and rejuvenated. Cold water immersion, a.k.a. taking an ice bath, isn’t new, but an increased focus on holistic health and wellness has brought attention to the subject, explains William B. Workman, M.D., head orthopedist for the Oakland Athletics and Adjunct Clinical Associate Professor in the Department of Orthopedic Surgery at Stanford University. “Celebrities and influencers have also endorsed the practice, contributing to the trend’s visibility, and social media platforms like Instagram and TikTok showcase cold-plunge experiences and benefits, sparking interest.”

If you're looking to dive into cold plunge therapy to accelerate muscle recovery, reduce inflammation, and boost circulation, the best cold plunges can be a smart addition to your at-home gym. Whether you do it first thing in the morning or after a particular grueling cardio or resistance training session, “scientific research supports the physical and mental health benefits [of cold plunging]” Workman says. From high-end, customizable options that look like spa furniture to more affordable, no-frills models, we’ve rounded up the best cold plunge tubs on the market today.


Our Top Cold Plunge Tub Pick

We chose the Polar Monkeys Cyber Plunge as the best overall cold plunge tub because it sets the bar for all the essential features of a cold plunge: It offers hot and cold therapy, is designed for indoor and outdoor durability, has built-in self-cleaning measures, and can be controlled remotely by your smartphone.


Best Cold Plunge Tubs: At a Glance

Before diving into the details, scan through our top-pick cold plunges here.

How We Chose the Best Cold Plunge Tubs

We do the hard work of vetting every fitness product we recommend so you know that your final pick is worth the investment. Our team of testers—which include certified fitness pros, elite athletes, and weightlifting coaches—willingly submerged themselves in frigid temperatures over and over again to rate the durability, footprint, price tag, temperature control, and comfort of the best cold tubs on the market.


Best Cold Plunge Overall: Polar Monkeys Cyber Plunge

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Polar Monkeys

Polar Monkeys Cyber Plunge

A best-of-both-worlds option, the Polar Monkeys Cyber Plunge tub offers hot and cold therapy in a top-of-the-line silhouette that prioritizes comfort and efficiency.

Our Tester’s Take

If you're serious about cold therapy, the Polar Monkeys Cyber Plunge offers a premium plunge experience, combining advanced technology, sleek design, and unmatched performance. Whether you’re an athlete or someone looking to increase their mental toughness, the fully insulated stainless-steel tub’s spacious interior accommodates users of all body types and sizes. Keep in mind, that also means it takes up a lot of space: It has a 140-gallon capacity and a dry weight of 180 pounds, so you’re probably not moving this tub around once it’s set up.

The Cyber Plunge pairs with a 1.0-horsepower chiller (all you need is a standard 120V outlet) to bring the temperature down to 32°F or up to 107°F; that range is on the larger side of the models we tested, so you can rest assured that you’ll maximize the muscle-rejuvenating, inflammation-reducing benefits of this tub with every session. A built-in filtration system and pump keep your water clean and the noise level down as you relax.

What made the Cyber Plunge stand out to our testers was how well it delivers on all the essentials you’d expect from a cold plunge: comfortable seating that encourages full immersion; precise temperature control in either direction; and durable materials that can stand up to the elements.

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Redwood Outdoors

Redwood Outdoors Alaskan Cold Plunge Kit

Pros & Cons
Pros
  • Comes with a floating thermometer with an easy-to-read temperature display
  • Compact footprint is good for small spaces
  • Compatible with US household outlets
Cons
  • Upgrading to chiller with heater costs another $1,000
  • Only offers a one-year warranty
  • Cover is not waterproof

The Redwood Outdoors Alaskan Cold Plunge Kit allows you to appreciate the invigorating benefits of cold therapy in a rustic yet modern design that won’t disrupt a natural setting.

Our Tester’s Take

Turn your backyard into a wellness respite with the Redwood Outdoors Alaskan Cold Plunge Kit. Meticulously crafted from Scandinavian Thermowood, a type of wood that’s been treated with heat to increase durability and longevity, this tub cools down to a breath-snatching 37°F courtesy of a 0.75-horsepower chiller (if you upgrade to the deluxe chiller model, you can also heat the water to 104°F).

It’s the blend of craftsmanship and all-weather functionality that took this basic barrel to the next level in our testers’ opinions. A hard plastic liner is fitted to the wood, a built-in step doubles as a seat for full-body immersion, an insulated cover maintains chilly temperatures even in warmer weather, and a relief valve near the bottom quickly drains up to 130 gallons of water. Plus, the ability to control the chiller remotely makes it so you don’t have to spend a second more in the cold than necessary.

The vertical design and compact footprint also make this a great option for cold plungers with limited space. It fits neatly on a deck or even a balcony, as long as the structure can support the weight (the tub is 250 pounds when dry and increases to over 1,000 pounds when filled) and you have nearby access to a standard US household outlet for the chiller.

Best DIY Cold Plunge: Ice Barrel 400

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Ice Barrel

Ice Barrel 400

What’s in a name? Everything you need to know about the Ice Barrel 400: Fill ‘er up with nearly 400 liters of water and ice, then dunk yourself up to your neck.

Our Tester’s Take

Flash back to high school: Did you ever line a trash can with a plastic bag and fill it with ice to recover from a tough football or basketball practice? The Ice Barrel 400 is a grown-up interpretation of that post-workout ritual.

Designed for those who appreciate a hands-on approach, this budget-friendly cold tub (compared to most other options, at least) offers an accessible way to experience the benefits of cold immersion at home. It couldn’t be more straightforward or practical: Crafted from durable, weather-resistant materials, the Ice Barrel 400 can be easily assembled in a backyard or garage (you’ll want to set it up somewhere where you can easily use the drain at the bottom). Its upright design not only saves space, but also maximizes immersion with a capacity of 105 gallons, allowing most users—including our 6'3'' tester— to submerge themselves up to their neck simply by kneeling (a full dunk is possible, but it’ll be cramped).

You’re not going to get any bells and whistles with the Ice Barrel. You’ll need your own hose to fill it, as well as your own ice. In our testing, it took 40 pounds of ice to bring the water down to 47°F (there’s no thermometer, either; we used a meat thermometer). That said, there’s really no need to overcomplicate cold plunges. The cheapest option—by 50 percent!—on our list, the Ice Barrel is a smart choice for anyone on a budget.

Best Splurge Cold Plunge: Sun Home Cold Plunge Pro

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Sun Home

Sun Home Saunas Cold Plunge Pro

Pros & Cons
Pros
  • Caster wheels for portability
  • UV- and weather-resistant exterior coating
  • Underwater LED lighting
Cons
  • Design is not comfortable for reclining
  • At 345 pounds, the tub is heavy even with wheels
  • No built-in seat for comfort

Not a DIY kinda guy? The Sun Home Cold Plunge Pro does all the work for you—you just have to convince yourself to brave the cold.

Our Tester’s Take

It’s hard to consider submerging your body in frigid water a “luxury” experience, but if there’s any tub that can trick you into thinking that, it’s the Sun Home Cold Plunge Pro. The company calls this a “plug and plunge” experience, meaning you’re paying for convenience over anything else—and the sleek, modern aesthetic almost makes this a statement piece.

The five-figure price tag might make you do a double take, but several features make it worth the investment for serious gym connoisseurs seeking an elevated recovery experience. For starters, the rapid cooling system uses an internally integrated 1-horsepower chiller to reach 32°F, the coldest of all the models we tested (it even creates ice)—which eliminates waiting around for the tub to fill or cool when you need it most. And user-friendly digital controls enable precise temperature adjustments, tailoring each session to your personal preference.

The Cold Plunge Pro is built for longevity, using industrial-grade stainless steel to maintain water temp and protect the tub from the elements (built-in caster wheels allow you to move it from indoors to outdoors or vice versa). Our testers did note that the metal wasn’t exactly comfortable seating, and the 6'5" length is deceiving: Because of the integrated chiller, the interior is only about four feet long and our tester couldn’t fully extend his legs. On the plus side, you don’t have to clean it when you’re done—the three-step filtration system ensures clean, clear water every time.

Best Cold Plunge for Multiple Users: AquaVoss Model 2

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AquaVoss

AquaVoss Model 2

Pros & Cons
Pros
  • Combines two therapy pools in one
  • 24 high velocity hydrotherapeutic massage jets
  • LED lights for ambience
Cons
  • Not portable or movable
  • Only offers a one-year warranty
  • Requires a lot of space

Misery loves company in AquaVoss Model 2, a premium model that allows multiple users to partake in post-workout contrast therapy.

Our Tester’s Take

Alternating between hot and cold tubs—causing your blood vessels to expand and then narrow, a protocol that’s been linked to improved circulation and reduced soreness—generally requires two tubs. Not so with the AquaVoss Model 2, which combines a two-person cold plunge with a four-person hot tub so you’re getting the most bang for your buck (and the significant square footage).

The cold plunge features an acclimation seat to help you ease into the icy depths, powered by a robust 1-horsepower chiller for precise temperature control. When it's time to warm up, sink into ergonomic seating while 24 high-velocity hydrotherapeutic massage jets work their magic on tired muscles. Crafted from a proprietary exterior paneling and lined with heavy-duty spray foam insulation, the AquaVoss Model 2 expertly maintains its temperatures, regardless of the elements outside.

The energy efficiency and quiet operation are standout features, too; the hot tub side has a circulation pump that runs the water through a filter and ozone cleaning system every three to four hours while the cold plunge side has a three-step system to keep it clean no matter who’s cycling through. It’s no doubt a splurge, but the price is a deal if you consider what it would cost to buy two separate high-tech tubs for the same purpose.

Best Hot and Cold Plunge: NordicWave Viking Gen 2 Standard

NordicWave

NordicWave Viking Gen 2 Standard

Pros & Cons
Pros
  • Fits individuals up to 6'4" tall
  • Foam insulated walls eliminate any "sweating" and keep water cold
  • Sloped floor design for easy draining
Cons
  • Looks cheap for the price
  • Upgraded chiller costs $500 more
  • Smaller capacity than other models

The NordicWave Viking Gen 2 cools down to 36°F and heats up to 104°F, offering two types of therapy in a space-saving footprint that would fit in almost any home.

Our Tester’s Take

The NordicWave Viking Gen 2 looks basic, with its barrel shape and plastic exterior, but it’s actually a two-in-one tub that makes hot and cold therapy more accessible to those with less space for at-home recovery tools. When empty, the tub is just 60 pounds—super easy to move around to best suit your square footage.

With a temperature range from 36°F to 104°F, the NordicWave Viking Gen 2 lets you seamlessly switch between ice-cold immersion for muscle recovery and a soothing hot soak for relaxation (although it will take a significant amount of time to heat or cool the tub). The quiet, energy-efficient filtration system ensures clean water every time, while the easy-to-use digital control panel gives you complete command over your experience.

You’ll want to set up this vertical tub outside so it can drain properly, but it’s designed for year-round use. The updated chiller doesn’t require winterization and has an increased flow rate for faster water circulation and temperature adjustments. Plus, it’s built with a UV-resistant shell and two inches of foam-insulated walls that help lower energy costs while maintaining your ideal temperatures, even in the most extreme weather.

Best Budget Cold Plunge: Hydragun Supertub Cold Plunge

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Hydragun

Hydragun Supertub Cold Plunge

Pros & Cons
Pros
  • Portable and compact
  • Can be used as cold or hot tub
  • Very durable
Cons
  • Smallest capacity of the models on this list
  • Chiller is noisy
  • Upgraded chiller costs $1,000 more

With a sleek design and simple-to-use controls, the Hydragun Supertub Cold Plunge is the perfect entry point into cold plunge therapy for those who want results without the premium price.

Our Tester’s Take

The Hydragun Supertub Cold Plunge isn’t as cheap as, say, your bathtub and a few bags of ice, but with cold plunge costs stretching into five figures, this model rings up at a fraction of the price of its high-end competitors. It’s packed with features that rival more expensive tubs, but the inflatable design is lightweight (just 21 pounds without water), compact, and easy to set up in under 15 minutes, according to our testers.

Simplicity and efficiency dictate the entire design. Constructed from durable materials that our testers say easily support your weight, the tub stands up to repeated use, whether it’s set up indoors or outdoors. The 0.6-horsepower chiller brings the water temp down to a crisp 37°F, delivering the muscle recovery, inflammation reduction, and improved circulation you’d expect from a professional-grade plunge, minus the hefty investment. (You can upgrade to the 0.8-horsepower option for another $1,000, but the company only recommends that if you live somewhere where extreme temperatures are more frequent.)

While it may not have all the bells and whistles of high-end tubs, the Hydragun Supertub doesn’t skimp on quality or performance. “No frills” isn’t a negative here; this is an ideal option for anyone with limited space or looking for portability.

Best Cold Plunge for Tall People: The Plunge: Original Cold Tub Plunge

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Plunge

Plunge Original Cold Plunge Tub

Pros & Cons
Pros
  • Accommodates individuals up to 6’8”
  • Designed for indoor or outdoor use
  • Insulated cover, cell phone holder, hose filter, and skimmer net included
Cons
  • Only offers a one-year warranty
  • No heating capabilities
  • Upgrading to more advanced chiller costs $1,500

The extra space that The Plunge: Original Cold Tub Plunge offers anyone with long limbs makes all the difference when it comes to getting comfortable being uncomfortable during cold therapy.

Our Tester’s Take

There’s nothing worse than pretzeling your limbs into a too-tiny tub while seeking relaxation or recovery. Designed like a bathtub, The Plunge stretches just over six feet in length, giving people up to 6'8'' ample room to stretch out while submerging all the way to their shoulders. You may not be able to breathe a sigh of relief in the frigid water, but at least your muscles won’t be cramping.

Sleek and minimalistic, The Plunge is crafted from high-end, durable materials and lends a decidedly modern aesthetic to any room. Choose from the classic or modern shape depending on your space (there’s no price difference); both have at least one slanted side, which our testers said allows for more comfortable reclining. You can also choose between the Standard and Pro chiller. The latter will up the price significantly, but you don’t need it. The Standard chiller still cools down to 39°F versus 37°F, and efficient insulation keeps it cold, inside or outside. You can also control it remotely via the smartphone app so the water is just right whenever you’re ready—whether that’s first thing in the morning or after your commute from work.

Best Portable Cold Plunge: Inergize Cold Plunge Tub

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Inergize

Inergize Cold Plunge Tub

Pros & Cons
Pros
  • Remotely control the chiller’s temperature via the partner app
  • Offers hot and cold temperatures
  • Advanced filter means you don’t have to replace water for at least three months
Cons
  • Inflating the tub requires an air pump
  • Supposed to accommodate users up to 6’4”, but taller users might feel cramped
  • Upgrading to hot and cold chiller is an extra $140

Portable and powerful, Inergize Cold Plunge Tub combines the luxury of professional-grade recovery with the convenience of a tub that’s easy to set up and move.

Our Tester’s Take

No space to permanently set up a cold tub? No worries. The Inergize Cold Plunge Tub inflates to a similar size to the other models on this list, but folds down to an easily stowable size and weighs just 25 pounds when drained. Unlike bulky, hard-to-transport models, this tub is lightweight yet durable, built with reinforced, puncture-resistant materials that can stand up to both the elements and frequent use.

The 0.8-horsepower chiller brings the temperature down to 37°F—that takes about 4 to 5 hours from fill up at 65°F ambient temperature. But it also heats up to 105°F, so you can tailor the usage to what your body needs post-workout. (Either way, you’ll need a grounded 120V/60 HZ power supply on a 15A circuit.) Using the included air pump, our testers were able to inflate the tub to capacity in about 10 minutes.

The padded support of the inflatable sides is more comfortable than most hardshell exteriors, our testers reported, and the tub can accommodate users up to 6'4''—although some taller users might feel a bit cramped. But with 30 inches of depth, you’ll be able to submerge fully without sending a wave of water over the edges.


Let’s Compare the Costs of These Cold Plunges

These prices represent the pre-discount base costs—including chillers—for all the included models. Some tubs may offer upgrades and add-ons that will increase the price.


How We Tested the Best Cold Plunge Tubs

To make sure we’re recommending truly the best cold plunges on the market, we rounded up a team of certified personal trainers, marathoners, triathletes, weight lifters, and more to brave the bone-tingling cold water. They incorporated repeated sessions in each into their training, paying special attention to how comfortable the design of each tub was, how cold the water got and how long it took to get there, how easy it was to control the chiller, and how durable the tub seemed.

Our fitness testing goes beyond in-person experiences, and our team also took a deeper look at factors including size, materials, versatility, water capacity, warranty, and price point—and how much value users would get for their money. The ice baths that scored the highest in those categories are the ones we deemed “the best cold plunge tubs.” We stand behind every recommendation on this list, but it’s up to you to determine which is best for you.

What Are the Benefits of a Cold Plunge?

Ice baths are often touted as a miracle cure for post-workout soreness, but there’s no real shortcut to bouncing back faster. They can, however, make you feel better after exercise—alongside other benefits.

Pain Relief

When cold water hits your skin, the receptors there send electrical impulses that have a pain-reducing effect to the brain, according to research published in the North American Journal of Medicine and Science. It’s the same mechanism behind applying ice to, say, a swollen ankle—except a cold plunge has a more systemic effect.

Improved Circulation

Cold causes your blood vessels to narrow; once you warm up again, your blood vessels expand. That pump effect increases blood circulation to your tissues and muscles, which may help reduce pain and inflammation, research in the journal Medicine reports.

Improved Recovery

Cold water immersion can reduce muscle soreness and speed up recovery, according to a meta-analysis published in the journal Frontiers in Physiology. However, cold water could blunt hypertrophy, a.k.a. muscle building, because it impedes muscular adaptations, a recent review, published in the European Journal of Sport Science found; so it’s best to save ice baths for between quick turnaround workouts.

Improved Mental Health

Many athletes use ice baths as a way to increase mental toughness. But cold water immersion was also found to be capable of significantly improving mood in a study published in Lifestyle Medicine, in addition to decreasing stress in a study published in The Journal of Physiology.

How to Choose a Cold Plunge Tub

The best cold plunge tubs aren’t cheap. Before you click “buy,” consider these features.

Footprint

Make sure you have the square footage to fit a tub—a vertical tub will take up less space than a horizontal model. Don’t forget to account for the chiller; most are not built-in to the tub, and you’ll need to make sure you have the space to house that nearby.

Tub size and water capacity

If you want to be able to fully immerse yourself in the tub, make sure to note what height it accommodates (some are designed for people as tall as 6'8'', while others will feel small to people at 6'4'').

Materials

The materials play a part in the weight and the durability of a tub; if you’re planning to store yours outside, make sure that the tub is built to withstand the elements. High-quality insulation will help maintain temperatures for longer and reduce energy usage, too.

Maintenance

Proper water filtration is essential for keeping the water clean and safe. Many tubs have built-in filtration systems, or sell easy-to-use kits. A tub that’s easy to clean will be less of a time investment.

Temperature range

Some tubs are able to get colder than others, and personal preference will dictate what you need. Other tubs offer hot temperatures as well, which allows you to use them for contrast therapy. Your external climate can also affect how well the tub maintains its temperature.

Who Should Not Own a Cold Plunge

Cold water can shock the body, spiking your heart rate. That’s why “I recommend against cold plunging are individuals with certain health concerns such as circulatory issues, heart conditions or cold urticaria (allergic reaction to cold), as they may face health risks,” Workman says. “Cold exposure may not be safe for all pregnant women and should be approached cautiously, and older adults may also be more susceptible to cold-related complications.” You should talk to your doctor before making cold plunging a part of your wellness routine.

Your living situation might also determine whether or not you should own a cold plunge. Many take up a significant amount of space, and even smaller ones may need to be drained on the ground or require voltage unavailable in a condo or apartment. Make sure you have the infrastructure to support one of these tubs before you go through with purchasing.

FAQ

How much do cold plunge tubs typically cost?

Expect a cold plunge tub to cost anywhere from $1,000 to $15,000. Most people do not need the most expensive models, but you can expect the durability and quality to increase with the price tag.

How long should you sit in a cold plunge?

Good news: You can keep your time in an ice bath relatively short. “Three to 10 minutes is recommended for maximum benefits, depending on individual tolerance and experience,” says Workman. Meanwhile, research shows the best protocol might be 11 to 15 minutes, according to one scientific review published in the journal Sports Medicine.

Is it okay to cold plunge every day?

If you’re looking to make fitness gains, daily plunges may not help. But if you’re just looking to develop mental toughness, they might. “While many people can cold plunge daily, it’s essential to listen to your body,” says Workman. “Start with a few times a week and adjust as needed.”

What is the best temperature to use in a cold plunge?

You actually don’t need to subject yourself to freezing temperatures. “A temperature range of 50°F to 59°F (10°C to 15°C) is often considered optimal for therapeutic benefits, though personal preference and tolerance should guide individual choices,” says Workman.

About the Experts

William B. Workman, M.D., is the head orthopedist for the Oakland Athletics, as well as an Adjunct Clinical Associate Professor in the Department of Orthopedic Surgery at Stanford University and an orthopedic surgeon and sports medicine expert at DISC Sports & Spine Center.

Resources

Shadgan B, Pakravan AH, Hoens A, Reid WD. Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy. J Athl Train. 2018 Aug;53(8):782-787. doi: 10.4085/1062-6050-127-17. Epub 2018 Sep 13. PMID: 30212235; PMCID: PMC6188085.

Versey, N.G., Halson, S.L. & Dawson, B.T. Water Immersion Recovery for Athletes: Effect on Exercise Performance and Practical Recommendations. Sports Med 43, 1101–1130 (2013). https://doi.org/10.1007/s40279-013-0063-8

Yeung SS, Ting KH, Hon M, Fung NY, Choi MM, Cheng JC, Yeung EW. Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise: A Randomized Controlled Study. Medicine (Baltimore). 2016 Jan;95(1):e2455. doi: 10.1097/MD.0000000000002455. PMID: 26735552; PMCID: PMC4706272.

Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis. Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512. PMID: 36744038; PMCID: PMC9896520.

Ahokas, E. K., H. Kyröläinen, A. A. Mero, S. Walker, H. G. Hanstock, and J. K. Ihalainen. 2020. “Water Immersion Methods Do Not Alter Muscle Damage and Inflammation Biomarkers after High-Intensity Sprinting and Jumping Exercise.” European Journal of Applied Physiology 120(12): 2625–2634. https://doi.org/10.1007/s00421-020-04481-8.

Kelly JS, Bird E. Improved mood following a single immersion in cold water. Lifestyle Med. 2022; 3:e53. https://doi.org/10.1002/lim2.53

Lunt HC, Barwood MJ, Corbett J, Tipton MJ. 'Cross-adaptation': habituation to short repeated cold-water immersions affects the response to acute hypoxia in humans. J Physiol. 2010 Sep 15;588(Pt 18):3605-13. doi: 10.1113/jphysiol.2010.193458. Epub 2010 Jul 19. PMID: 20643773; PMCID: PMC2988521.

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