Introduction to Cold Plunge Therapy
If you’ve ever been to a five-star resort where there’s not just one above-ground pool but rather, a litany of individualized pools — each with their own unique temperature — you likely have some surface-level knowledge of cold plunge therapy and its benefits. We contacted Andrew Jagim, Ph. D., a sports medicine specialist at the Mayo Clinic Health System, to explore the health benefits of the best cold plunges and ice baths, and how they can be optimally utilized.
Benefits of Cold Plunge Therapy
According to Dr. Jagim, the effectiveness of cold plunges largely depends on their application and intended goals. Cold plunges can play a significant role in both pre and post-exercise scenarios. “Cold plunges can help cool the body in preparation for upcoming competitions or workouts in the heat, which can subsequently improve performance,” he explains. He also says they can “reduce exercise-induced muscle damage, reduce swelling, and reduce symptoms of soreness.” However, he cautions athletes not to overuse this method on a daily basis, as “by reducing the post-workout inflammation process, you are also, in turn, reducing the signaling mechanisms responsible for eliciting training adaptations over time.”
Choosing the Best Cold Plunge for Home Use
For those not training to be Tom Brady, Dr. Jagim isn’t concerned about overuse, ” I don’t think there would really be a limit or maximum frequency of use to be worried about,” he says. For best results, he recommends immersing in water at 50 degrees Fahrenheit to 59 degrees Fahrenheit for 5 to 15 minutes, as this range “appears to be most effective at accelerating performance recovery.” When it comes to finding the best cold plunge for your home, it’s all about finding one that fits your space and personal wants.
Expert Recommendations
Constance McCarty, spa director at Sanctuary Camelback Mountain, A Gurney’s Resort & Spa, in conversation with Holleigh Alexander-Ramsey, executive spa consultant and interim director of the Gurney’s Montauk Resort & Seawater Spa, told the New York Post, “To make an ice bath at home, you’ll have to buy a standalone unit that works best for your home. There are a variety of different sizes and brands available for purchase, so we recommend finding one that best fits your needs.”
Top Cold Plunge Tubs
Here are some of the best ice bath tubs for at-home cold plunges, per experts:
- Coldture: Super lightweight and portable for on-the-go, plus, it comes with a travel backpack. Ice bath benefits include reducing soreness and inflammation. You can easily set and adjust the water temperature on the app or IRL.
- Sun Home Saunas: Tub is large enough to fit two people. Our tester found the chiller to be exceptionally powerful and efficient, making the water cold very quickly. Comes with an insulated hose cover. Has WiFi capability. Easy set up. Made with high-quality materials. Great customer service. Travel backpack included.
- Nordik Recovery: Simple to set up. Can be considered portable. Fast cooling/chilling process. Intuitive touchscreen on the chiller device. WiFi capabilities. One of the cheapest options available.
- Sun Home Saunas Cold Plunge Pro: Whisper-Chill technology ensures minimal noise. It has a built-in Ultraviolet Disinfection System. Trusted by top athletes in the NBA, NFL, MLB, UFC, and Olympics TeamUSA. A 3-step filtration system for clean, clear water. Easy to empty with a drainage valve at the base, no hose required. Brand offers a 1-year warranty with 3 and 5-year options available.
- Inergize Health: Durable, UV-resistant, and insulated for cold water temperatures. Great for small spaces as a compact four-foot tub.
- Amazon Cold Pod Outdoor Ice Bath Tub: Affordable and budget-friendly. Fits in small, tight spaces. Constructed with four durable, waterproof, and tear-resistant layers. One of the best portable ice bath that also includes a carry bag.
- Ice Barrel Cold Therapy Training Tool Bath: Comfortably fits most body types, providing a relaxing full-body soak. Made in the U.S. from recycled materials.
- Ice Barrel 500: Very easy to set up, the barrel is ready to go after a quick rinse with some soap. The size should easily fit all body types. Built-in steps and an internal seat provide convenient access. Comes with a lid and cover-up. Made in the U.S. out of recycled materials.
- Plunge Pod: Easy set up, essentially ready out of the box. Comes with everything you’d need and then some (skimmer, hose filter, rubber ducky). Gets cold FAST. Hard shell is perfect for outdoors, cover strap for safety. Smaller footprint. Easy UX within the App.
How We Tested
We spoke with experts to better understand what was required for healthy, beneficial, and safe results. Each one was tested for portability, durability, insulation, and cool tech, such as app-controlled temperature settings. We evaluated durability, portability, temperature, and special settings.
FAQs
What does an ice bath do and are there benefits?
The benefits of taking a cold plunge can be significant, including improving blood flow and immune responses, stimulating weight loss, and improving mental health. They’re especially beneficial for workout injury and recovery, as the cold water constricts blood vessels, which slows blood flow and relieves swelling and soreness.
What’s the best temperature for an ice bath?
The recommended range for a cold plunge is 50 to 60 degrees Fahrenheit.
How long to ice bath?
Soak in an ice bath for 5 to 15 minutes for best results.
Why do athletes take ice baths?
Ice baths help athletes recover faster, reduce muscle fatigue, and keep them performing at their best. It also soothes aches and pains.
Are there any downsides to an ice bath, and are ice baths dangerous?
It’s essential to consult with a healthcare professional before incorporating ice baths into your routine, especially if you have underlying health concerns regarding cardiac events.
How many ice baths per week?
There isn’t a best practice for how many ice baths you should take per week. If one is well and has checked with their physician, they’ll likely be able to cold plunge or ice bathe a few minutes each day.
Can you take an ice bath while pregnant?
Consult with your doctor before taking a plunge. While cold therapy can reduce muscle soreness, pregnancy increases sensitivity to temperature extremes, and exposing the body to very cold water can pose risks.
How to drain an ice tub?
Firstly, if there are any electrical components connected, unplug them. If you’re outside, simply open the valve to drain the water. If indoors, make sure to direct the water toward a drain.
Conclusion
Cold plunge therapy can be highly beneficial for both athletes and non-athletes, offering advantages such as improved blood flow, reduced muscle soreness, and enhanced mental health. When choosing the best cold plunge tub for home use, consider factors such as portability, durability, and temperature control. Always consult with a healthcare professional before starting any new therapy, especially if you have underlying health conditions. By incorporating cold plunge therapy into your routine and following the guidelines and recommendations provided, you can experience the numerous benefits it has to offer.
