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We Found The Best Cold Plunge Tub At Every Price Point

Braelyn Wood
Author: Medical reviewer:
February 23, 2024
Braelyn Wood
mbg Deputy Commerce Editor
By Braelyn Wood
mbg Deputy Commerce Editor
Braelyn Wood is the Deputy Commerce Editor at mindbodygreen. She has a B.S. in journalism from Northwestern University, along with a certificate in marketing.
Bindiya Gandhi, M.D.
Medical review by
Bindiya Gandhi, M.D.
Physician
Dr. Bindiya Gandhi is an American Board Family Medicine–certified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia.
Tester sitting in the plunge cold plunge tub with thumbs up in his home garden
Image by mbg creative
February 23, 2024
We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links.

Cold water therapy has been a popular among athletes and the biohacker community for years (we're looking at you Huberman). But as predicted in our 2023 wellness trends, the longevity practice is quickly becoming mainstream as more people become aware of the health benefits of cold water exposure—like improved stress resilience, muscle recovery, and mood.

While you could hop in a cold shower, the best cold plunge tubs and ice baths offer a more efficient way to jump on the trend; they allow water to drop below 55 degrees Fahrenheit and submerge your full body for a more effective plunge.

But we'll be the first to say it; cold plunge tubs are an investment. That's why we spent the last year researching and testing cold plunge tubs to find the best option at every price point based on.

The best cold plunge tubs & ice baths

Why you should trust us

We started researching the best cold plunge tubs in 2022, when you only had a few options to shop. Our team stays up to date on the latest cold plunge tub launches, and is constantly reevaluating our recommendations (and testing them) to ensure they're the very best picks.

Comparing our top picks

ModelPriceSizeColdest temperatureLocationSet-Up
The Plunge$499067" L x 24" H x 42" D39°FIndoor & outdoor1/4 HP or 1 HP Chiller
Inergize Cold Plunge Tub$479051" L x 27.5" H x 30" D37°FIndoor & outdoor0.8 HP Chiller
Sun Home Saunas Portable Cold Plunge$439976.8" L x 27.6" W x 25.2" H37°FIndoor & outdoor1HP Smart Chiller
Ice Barrel$120042" H x 31" W (opening is 25" W)N/AOutdoorIce needed
Renu Therapy Cold Stoic$970064" L x 34" H x 33" D39°FIndoor & outdoor1/4 HP Chiller
Odin$690051" L × 49" W × 28" H32°FIndoor & outdoor1/4 HP or 1/2 HP Chiller
Morozko Forge Ice Bath$1260032" W x 82" L33°FIndoor & outdoorN/A
The Ice Pod$19932" H x 29 " WN/AIndoor & outdoorIce needed

A sneak peek at our top picks

  • The Plunge ($4,990): An acrylic and fiberglass tub from a trusted brand with sizes for taller folks.
  • Ingergize Cold Plunge Tub ($4,990): An inflatable tub with an external chiller that's just as powerful as the Plunge—and great for renters.
  • Sun Home Portable Ice Bath with Chiller ($4,399): Your best value for a cold plunge and hot tub combo with an ultra powerful 1HP chiller.
  • Ice Barrel 400 ($1,200): A sustainably made, insulated ice bath for those who plunge occasionally or prefer ice baths.
  • Renu Therapy Cold Stoic ($9,700): A splurgeworthy option for design-focused shoppers who want top-of-the-line features and customization.
  • Odin Ice Baths The Odin ($6,900): A luxury ice bath that's cold enough to create actual ice with built-in sanitation.
  • Morozko Forge Ice Bath ($12,850): A biohacker favorite with a high flow rate for a more efficient plunge.
  • Pod Company The Ice Pod ($189): An affordable option for beginners who want to try plunging but want better quality than Amazon.
Best overall

The Plunge

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Plunge cold plunge tub on driveway at tester home with trees in background
Image by Andreas von Scheele / mbg creative
back of the plunge tub with chiller and cooling unit
man in water of cold plunge tub with thumbs up with tub outdoors
plunge accessories in bag inside of tub once it arrives at tester home
plunge rubber ducky on edge of cold plunge tub with water behind it
Save $150 with code: MBG150
View on Plunge | $4,990
Coldest temperature
39°F
Dimensions
67" L x 24" H x 42" D or 73" L x 27" H x 47" D
Financing
From $129/month

You can thank Plunge for leading the charge in creating cold plunge tubs with a price point under $5,000. First seen on Shark Tank, the Plunge initially offered a single model, but has since expanded their lineup, including a soon-to-be launched infrared sauna.

Our favorite part of Plunge is that it comes with a wide range of add-ons and features, yet the price point never gets above $8,000. You can opt for a regular or XL size, along with an optional optional heating element or a pro cooling system (which is ideal for those who live in warm environments).

And while yes, the sleek design does resemble a bathtub in look and size—albeit a super modern one—we think the brand's attention to detail shines through, from the durable reinforced metal base to the included accessories: a phone tablet, skimmer net, and insulated topper.

Is the Plunge worth $5,000+? Find out in our full review of the Plunge Tub.

New Launch

Plunge released a new All-In model that hides the chiller in the bath's acrylic shell for a sleeker appearance. As the name suggest, it has all the bells & whistles—but comes at a much higher price point.

Video review

Pros
  • Circular filtration & Ozone sanitizer
  • XL sizes & heating element available
  • 6 months of use before water refill
Cons
  • Must be near an outlet
  • Requires monthly maintenance to keep water clean
  • Some accessories feel less luxurious
  • Only one color option despite high price point

Setup & maintenance

One of our tester's favorite perks of the Plunge was the free in-home delivery. Instead of ditching a crate at your door, the delivery team puts your tub exactly where you want it. Our tester chose their backyard, as their home didn't have a good space to support the 1000-pound weight of the filled tub.

They tackled the rest of set up on their own and dubbed it a "breeze", as it only required connecting the hoses between the tub and external chiller, filling with water, and plugging into a 110v outlet.

The external chiller then cooled water to their desired temperature. Pro tip: The chiller only drops the water temperature by 1 to 2 degrees per hour. If that feels too slow, we suggest upgrading to the pro chiller, which is at least three times faster.

Although the Plunge has ozone sanitation to break down contaminants and a 20 micron filter to trap debris, it still requires about the same level of maintenance as a hot tub.

Upkeep will cost about $190 for six months (or about $32 per month), but that includes a monthly filter replacement and chemicals required to monitor pH, alkalinity, and sanitation levels.

How it's made & who fits

The Plunge is made from a combination of acrylic and fiberglas with a reinforced metal base for added durability. We felt the materials were sturdy enough for regular outdoor use—even on hot sunny days or much chillier temperatures (like when our tester received the Plunge).

We suggest upgrading to the XL if you're taller than 6 foot to ensure you can fully submerge in the water.

Our 5'11" tester was comfortable, but they felt anyone taller might have consider the regular Plunge a tight squeeze when fully horizontal.

Best portable cold plunge tub

Cold + Hot Plunge Tub

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inergize health cold plunge tub empty inflated
Image by Braelyn Wood / mbg creative
inergize health cold plunge tub empty deflated
Image by Braelyn Wood / mbg creative
inergize health cold plunge chiller next to box
Image by Braelyn Wood / mbg creative
inergize health cold plunge tub inflating process
Image by Braelyn Wood / mbg creative
inergize health cold plunge tub pump
Image by Braelyn Wood / mbg creative
inergize health cold plunge tub box
Image by Braelyn Wood / mbg creative
Coldest temperature
37°F
Dimensions
12" H x 30" D x 51" W
Financing
From $173/ month

Experts recommend spending at least 20 minutes outdoors to reap the the health benefits of nature—and what better way to do it than a dip in your cold plunge tub?

Inergize's ultra portable design packs down into a duffel that's similar in size to about a 105L hiking pack. Once you get to your preferred location, it only takes 15 minutes to fully install the tub.

Despite an ultra versatile design, the Inergize cools water from 65 to 37 degrees Fahrenheit in less than 5 hours; this cooling power or HP is actually higher than the Plunge—which explains the price point.

What's more, a recent addition to the Inergize tub adds a heating component to warm water up to 105 degrees Fahrenheit.

Pros
  • Fits into duffle bag for portability
  • 15-minute inflatable set-up
  • Also includes a heating component
Cons
  • Cannot be used in countries where 120V/60 HZ is not supported
  • Cannot purchase new sanitizers & filters from brand

Setup & maintenance

Every Inergize tub ships free and comes with quick connect hoses, a hand debris net, a micron filter, and two covers (a fabric and inflatable one).

When deflated, the 25-pound tub fits into an oversized duffle that you can take on the trail for a quick refresh, as long as you have electricity access and a reliable water source.

Although you'll only need one person to complete the installation, expect to put in a little legwork—or should we say armwork—to inflate the tub with the included hand pump.

If you choose to keep your tub in one place, then the water can last up to six months. Just replace the micron filter every month and sanitize the water weekly. Unlike other brands, Inergize does not offer a curated kit of filter replacements and water sanitization solutions. However the brand's maintenance guide includes links to preferred products with clear instructions.

How it's made & who fits

The tub's modular design is developed for portability, and it's about 30 inches deep.

Inergize reviews show those up to 250 pounds and 6-foot-4-inches tall can fit (though submersion may be harder).

Trend Alert

Inflatable cold plunge tubs are all the rage right now! A ton of new models are dropping right now—here's how we filter out quality options designed to last. We suggest looking for models with powerful external chillers (at least 0.5 HP) and built-in sanitation.
Best hot and cold combo

Portable Ice Bath with Chiller

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Sun Home Sauna Cold Plunge Tub Review
Image by India Edwards / mbg creative
Sun Home Sauna Setup with reviewer in tub
Image by India Edwards / mbg creative
Sun home sauna boxes (two) on patio
Image by India Edwards / mbg creative
sun home sauna portable tub unpacked with chiller, pump, and deflated tub & lid on patio floor
Image by India Edwards / mbg creative
sun home sauna portable tub partially inflated next to chiller with logos on both items
Image by India Edwards
sun home sauna cold plunge tub hose connector with outlet and inlet label
Image by India Edwards / mbg creative
sauna home sauna chiller with phone on top connected to app with temperature at 70.7
Image by India Edwards / mbg creative
sun home portable tub close up of person in tub with jets on
Image by India Edwards / mbg creative
sun home saunas portable tub set up with tester putting towel nearby
Image by India Edwards / mbg creative
Coldest temp
37.5°F
Dimensions
76.8" L x 27.6" W x 25.2" H
Financing
From $153/month

The next-big-thing in the cold plunge world isn't actually cooling water down; it's heating H2O up for hydrotherapy. But where most brands will charge you up to $1,000 to add a heating component, Sun Home Saunas portable unit has an external chiller that also heats water up to 104 degrees Fahrenheit.

One of the most durable inflatable cold plunge tubs we've tested—the bath is made with a military grade drop stitch technology—this inflatable pick doesn't skip on features. Each tub comes with a 1HP smart-chiller, which is the same power as the Plunge's Pro Chiller and almost double the speed of tubs like Renu.

Along with a build-in circulation pump to keep water moving (and your thermal barrier down), the chiller also has a 20 micron filter for debris and a built-in ozone sanitation system. Our favorite part? The XL design is long enough to fit those up to 6'8" per the brand (or two people if you prefer company).

Pros
  • Heats up to 104°F for no additional cost
  • Mobile-app enabled
  • Built-in sanitation system
Cons
  • Must be near an outlet
  • Didn’t come with an instruction manual

Setup & maintenance

While the tub and chiller were packaged very well, there was no in-home delivery or setup. Our testers had to drag both boxes through the house and noted they were extremely heavy. They chose to set it up on their back porch (see photos) as it’s made with durable military-grade materials (and they didn’t want to put a 6-foot+ tub inside the house). Make sure to place, it near an outlet as the chiller needs to be plugged in to work.

Our tester and her boyfriend tackled the entire setup on our own. The tub didn’t come with installation or setup instructions, so it wasn’t the easiest thing to put together. But there weren't too many pieces, so they eventually figured it out. 

When first starting the chiller, it took about 8 hours to get the water to our desired temperature (55 degrees Fahrenheit) in Texas during the wintertime. But after set-up and using it daily, the chiller doesn’t take nearly as long to reach their desired temperature.

The filter needs to be replaced about once a month, with one to three people plunging each day. Our testers typically plunge once or twice a week in the winter, so they haven't had to change the filter just yet (although a replacement was included in the shipment).

How it's made & who fits

The Sun Home Portable Ice Bath is the longest option on our list at 76.8 inches long. Per the brand, it's long enough to fit those up to 6’8” fully submerged.

Our testers are 5’7” and 5’11”, which means they both easily has enough space in the tub. In fact, they could even cold plunge together, which makes this unique tub one of the best cold plunge tubs for tall people and couples.

Best ice bath

Ice Barrel 400

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Ice Barrel 400 in bright green backyard of tester with stairs in front of barrel and lid on the side
Ice Barrel 400 Lid on top of barrel in outdoors
Close-up photo of Ice Barrel drain with spout turned off above green grass
ice barrel with uv resistant cover over it
Save $175 with code: MBG175
View on Ice Barrel | $1199.99
Coldest temperature
N/A
Dimensions
42" H x 31" W (opening is 25" W)
Financing
N/A

The Ice Barrel is the ultimate cold plunge tub for someone who wants to elevate their ice bath experience from a regular bathtub, but who doesn't want to commit to the maintenance of a glorified mini pool.

You simply fill the container with ice and water—that's all! The upright position is ideal for a quick dunk without laying horizontal, and the sturdy, non-toxic materials never feel cheap per our tester.

Plus, it comes with a tiny step stool to let you enter as gracefully as possible (well as smooth as someone entering an ice bath can really be).

What makes this ice bath stand out? Read our full Ice Barrel review here.

Pros
  • Weighs just 55 pounds for easy storage
  • Made from recycled materials
  • Keeps water cool for up to 3 days
  • Fast arrival
Cons
  • Must fill with ice
  • Cannot control temperature
  • Water not sanitized between uses
  • Not the most attractive yard accessory (especially with the UV resistant cover)

New launch alert

The Ice Barrel 500 just dropped, which the brand says is the "most insulated" tub on the market. This upgrade version has built-in steps and fits folks up to 7 feet tall.

Setup & maintenance

The barrel only weigh 55 pounds when not filled with water, so rolling your bath in place should be a an easy process, per our tester.

Simply use the base to pick you ideal spot, add your barrel, and fill with ice water. The insulated cover will help keep water cool for up to three days before you'll either need to add more ice or dump it out.

Technically the Ice Barrel can be set used both indoors and outdoors—though we think the high water level makes it best suited for outdoor use.

Our tester loved that the Ice Barrel was small enough to tuck into the corner of the garage. Pro tip: Add epsom salts for even more ice bath benefits.

The biggest downside of this (or any) ice bath? You're going to have to pay at least $10 for ice with every refill.

The brand offers a $130 maintenance kit for the Ice Barrel, which includes a few essential accessories, including an 8-ounce bottle of water stabilizer.

Best used in fresh water, the stabilizer helps keep water sanitized for up to 45 days.

How it's made & who fits

A streamlined design comes with major perks; you won't need to replace the Ice Barrel anytime soon.

As long as you use the included UV and water-resistant cover, you can expect the recycled plastic to stick around for a lifetime.

If you're on the taller side, stick with the Ice Barrel 400, which has a longer design that's best for taller folks (and can hold those up to 300 pounds).

If you're shorter or rounder, check out the new design: the Ice Barrel 300. Its larger opening is better suited to heavier folks.

Most energy efficient

Renu Therapy Cold Stoic 2.0

Renu Therapy cold plunge tub with wood topper next to lid with small stool
Coldest temperature
36°F
Dimensions
70" L x 33" H x 35" D
Financing
N/A

Renu's lineup of stylish cold plunge tubs is a luxury investment for those who care about aesthetics. Available in a range of minimalist base and deck colors, the sleek tub is handcrafted in California with a mission to be "always cold and clean."

Powerful enough to cool water to 36° Fahrenheit, the Cold Stoic 2.0 is fitted with a thermostat to easily control the temperature of your water.

What's more, the energy-efficient tub also has a super insulated design that can keep water temperatures below 60° Fahrenheit for up to 24 hours once the tub is turned off.

Pros
  • Programmable thermostat,
  • Customizable with multiple color and wood options
  • High water flow rate to prevent thermal barrier
Cons
  • Doesn't come with a cover
  • Long order lead time (due to custom design)
  • Has luxury price point to match

Setup & maintenance

Although the brand offers free curb-side delivery, you'll need some help to get the 350 pound crate to its final location. Prepare to call a Task Rabbit (or a moving company).

Luckily, the chiller is already contained and attached, so you'll just need to plug into a standard 110V outlet to get started.

Features like the filtration system and ozone water purification system ensure the water stays fresh between uses (and keeps water maintenance relatively lowkey).

You'll need to replace the filter every month and test the water to ensure it's up to par. Thankfully, an enclosed lid and active purification means maintenance is relatively simple.

How it's made & who fits

Renu upgraded its cold plunge tub design to have a larger water tank, so it could fit a wider array of body sizes. In fact, it's one of the longest tanks on our list.

If the 5-year warranty didn't tip you off, this luxury cold water tank is meant to be around for awhile.

Crafted for indoor and outdoor use, Renu tubs are constructed with quality materials, all selected for their ability to withstand harsh conditions and UV rays.

Best for making ice

Odin Ice Bath

best cold plunge tub odin durable on pool deck
Coldest temperature
32°F
Dimensions
47.3"L x 31.5"W × 24.0"H
Financing
Inquire with brand

Cold plunge tubs can't go any cooler than 39° Fahrenheit because the water needs to stay in liquid form for the external chiller.

Odin's Ice Bath uses copper coils wrapped around the tub to cool the water down using a refrigerator compressor—so water can actually turn into ice without breaking the chiller.

While the brand also makes a traditional cold plunge design for $1500 cheaper—which won't require a refrigeration expert to install—we think this specialty ice bath design is worth the extra investment for those who want the water to get as cold as possible.

Just note: Only the Plunge pool comes with an optional heating element (up to 107°F), an upgrade that's currently free.

Pros
  • Cold enough to make ice
  • Automated filtration and sanitization
  • Also available at plunge tub with heating component
Cons
  • Requires refrigeration expert for set-up
  • Extra cost for shipping outside Australia
  • Must be close to a dedicated outlet

Setup & maintenance

Odin's free shipping delivers the ice bath to your front door—but no further. Although the bath is small enough to fit through a standard doorway, it still weighs about 178 pounds—so make sure you have help at the ready.

We suggest calling the movers and refrigeration experts at the same time to streamline the process.

This tub has all the bells and whistles; it's not only constructed with beautiful cedar wood and stainless steel, but the bath comes with a fully automated filtration and sanitation system that requires minimal upkeep.

You can even add a UV sanitizer for $750 for even less maintenance.

How it's made & who fits

Those over 6-foot can opt for the XL model for extra legroom, while couples hoping to share the tub can upgrade to a dual size.

If you're purchasing for a commercial space—like a spa or gym—we suggest investing in the pro model for another $2,000, which increases the power of the chiller to ensure it's up to the strain of consistent use throughout the day.

With proper care—including cedar wood staining every six months—you should expect your Odin to be around for the long haul.

Best for biohackers

Morozko Forge Ice Bath

best cold plunge tubs Morozko
Coldest temperature
33°F
Dimensions
32" W x 82" L or 32" W x 94" L
Financing
From $446/month

The Morozko Forge Ice Bath comes recommended by biohacker Joe Rogan, who's spoken about this model specifically.

One huge benefit of the Morozko Ice Bath is that it can chill water as cool as 33 degrees Fahrenheit, yet it still promotes water circulation to mimic the feel of a natural body of water.

If you've learned anything to so far, this combination of high flow rate and ultra low temps is a rare technological feat for cold plunge tubs.

Pros
  • Built-in water circulation/ micro-filtration / ozone disinfection
  • Comes with lid & remote control
Cons
  • Must be near an outlet
  • Luxury price point

Setup & maintenance

The brand charges a $1,600 White Glove Delivery, so you can expect to sit back and relax as they set up your new investment. The hardest part will be picking a spot with a 110V outlet; luckily it can be indoors or outside.

The Morozko Force is self-cleaning with micro-filtration and ozone disinfection to keep the water fresh.

Just expect to clean and replace your filter, depending on how heavily you use the tub.

How it's made & who fits

Another investment option, the Morozko Force is meant to to last. It's constructed with a durable cedar frame with ground fault circuit interrupt (GFCI) protection for improved safety.

The Morozko Cold Plunge tub comes in three sizes available with either a 60-inch, 66-inch, or 72-inch length.

The 72-inch is similar to the Renu Therapy option, which fits those up to 6 foot 7 inches tall.

Best budget

Ice Pod Pro

Ice Pod Pro with lid above it
Coldest temperatur
N/A
Dimensions
32" H x 29 " W
Financing
From $17/month

The Ice Pod Pro is a newer launch—and the affordable design fills a gap in the market for those who still want a high quality product but don't want to spend a fortune on a luxurious tub.

The portable pod is similar to many budget options, with a plastic legs around the tub and an inflated rim. However the actual materials differ from many affordable options thanks to a focus on quality.

The inner lining is made from a BPA-free waterproof lining, the insulation layer has sub-zero cooling technology, and the durable exterior is UV resistant.

Other differentiators for the Ice Pod Pro include a water flow pump—which circulates water to prevent your body heat from warming the water or the ice from freezing solid—and a floating thermometer to monitor the temperature to reach the perfect 50 to 59 degree Fahrenheit range.

Pros
  • Pump included to keep water flow
  • Comes with floating thermometer
  • Insulated lid keeps cool
Cons
  • Must fill with ice water
  • May be hard for some to get into (due to no step stool)
  • Less durable construction that will need to be replaced sooner than sturdier options

Setup & maintenance

If you've ever found yourself frustrated while pitching a tent, this one might be a bit complicated. It requires you to build a skeleton to hold up the plastic bath. Otherwise setup is simple: add water and ice to get to your desired temperature.

Those who struggle to follow instructions should go with the Pro model; it comes with an insulated lid that keeps water cool between uses for fewer setups.

If you don't mind dumping and refilling the water regularly, then won't have to worry too much about maintenance.

But if water bills are expensive and you plan to plunge often, we'd recommend that you do some independent research on how to keep the water fresh (you'll find great inspo above).

How it's made & who fits

As mentioned, this design is way sturdier than anything you'd find on Amazon. However it still costs less than $200—so you shouldn't expect this purchase to last forever.

Per the brand, this portable tub should fit a wide range of bodies. While it looks small in photos, it holds a whopping 79 gallons of water (despite the frame weighing less than 7 pounds).

What is a cold plunge tub?

You might think ice baths and cold plunge tubs are the same—but there are small nuances that make each different. An ice bath is exactly as it sounds; a bath of ice water. Cold plunge tubs use an external chiller to cool water down to 37.5 °F, no ice necessary.

The benefit of the latter is that you can often determine the exact temperature of the water, which should be less than 10°C," per cold therapy expert Mark Harper, M.D., Ph.D. (Note: 10°C is 50°F.)

Summary

A cold plunge tub cools water with an external chiller down to 37.5° F. The best designs have rapid water circulation to bypass the body's thermal barrier.

Why are cold plunge tubs better than ice baths?

Cold plunge tubs are designed to support cooler temperatures that put your body into a temporary state of stress. While the cooling process varies by tub, most send water to an external chiller where it's cooled and pumped back into the tub.

If you want a more affordable option, you'll likely have to settle for an ice bath, which uses still (rather than flowing) water . Many baths require you to fill with ice and water, with insulated constructions that can keep the water cool up—sometimes up to 3 days.

We recommend cold plunge tubs over ice baths. When water is pushed in and out of an external chiller—like with a cold plunge tub—it creates a natural circulation of water. When water is in motion, your body can't effectively warm it up and create a thermal barrier. This makes your plunge more efficient.

Summary

Cold plunge tubs are more efficient than ice baths because the high flow rate prevents your body from creating a thermal barrier to stay warm.

What cold plunge tubs do biohackers & athletes recommend?

Benefits of a cold plunge tub

If you're skeptical about subjecting your body to freezing temperatures in the name of wellness, know there's actually some compelling evidence in its favor. "In simple terms, regular use will reduce inflammation and the body's reaction to stress. Putting your face—it doesn't even have to be the whole head—in will have an almost immediate effect," explains Harper. 

Here's why you might want to add a cold plunge tub to your routine:

  • Promotes stress resilience
  • Repair cellular damage & DNA
  • Reduce inflammation
  • Slow aging

Take a deeper dive into each benefit

Promotes stress resilience

On the topic of stress, intentional cold exposure (as in a plunge pool) is a form of hormetic stressor. In layman's terms, this is the good kind of stress that actually helps your body to adapt and stay fit and healthy.

When you spend a short burst of time each day with an acute stressor like cold water, your body is taken out of homeostasis and your cells are activated to promote stress resilience, repair cellular damage (through processes like autophagy), repair DNA, reduce inflammation, and more.

In fact, some experts believe that missing out on hormetic stressors can actually hold you back. "Biologically, the lack of acute stressors prevents the intermittent episodes of cellular 'housecleaning' activities that slow aging," Elissa Epel, Ph.D., director of the University of California–San Francisco Aging, Metabolism and Emotion Center wrote in a 2020 research review.

Supports metabolism

Additionally, shocking your body with a switch between hot and cold extremes can also improve your health, as longevity expert and Harvard geneticist David Sinclair, Ph.D., explains on the mbg podcast. "Sauna protects you against heart disease if you do it regularly, and cold plunges are increasingly thought to be helpful. What [they do] is activate the production of brown fat, which exists mostly in your back. Brown fat puts out signals that increase your metabolism," he explains. 

Improve mental strength

As for the mental benefits, Jono James, cold-water immersion expert and CEO of Odin Ice Baths shared that voluntarily placing yourself in uncomfortably cold temperatures can help build fortitude.

"You're purposely putting yourself in quite a bit of pain because the ice bath is not a pleasant experience, but because you're choosing to do it, it gives you a sense of empowerment. Since it's a choice, it also means you're more resilient to things that are out of your control because you're choosing to put yourself in this uncomfortable position," he shares.

Do cold plunge tubs burn fat?

The are many proven benefits of an ice bath—and a few potential benefits of taking a cold plunge that still need to be explored further. Weight loss falls into the latter category.

A study published in Scientific Reports found stem cells subjected to cold temperatures formed brown fat that can increase calorie burn1. Research on mice shows similar results of brown fat activating in cold temperatures2. Data also suggests that ongoing cold exposure can help convert white fat into metabolically healthy beige or brown fat3.

As functional medicine expert, Laura DeCesaris previously told mindbodygreen, "More data needs to be seen as to possible long-term metabolic impacts of cold immersion over time."

She says sporadic sessions are unlikely to improve results—and it's important to remember that an increased metabolism won't lead to weight loss if appetite and calorie consumption also increases.

Summary

Data suggests ongoing cold exposure can help convert white fat into metabolically healthy beige or brown fat, however more research is needed.

Who shouldn't take a cold plunge or ice baths?

Experts previously told mindbodygreen that people with high blood pressure should skip cryotherapy. Cold water causes your blood vessels to constrict, which increases heart rate, blood pressure, and respiratory rate.

Typically the body can compensate for this constriction, per longevity expert Seema Bonney, M.D., but it may be harder for those with high blood pressure or cardiovascular disease.

Summary

Skip the cold plunge tub if you deal with high blood pressure or cardiovascular disease.

FAQ

Is there any risk associated with cold plunge tubs?

Of course you should be aware that cold temperatures can be jarring to the body, but on the whole if you’re listening to your body and being smart about how long you’re staying in the tub, experts say it should not pose a risk to your health. 

“It’s important to get the body used to the temperature (a minute or two) before putting your face in," suggests Harper. "And there is nothing to be gained and all to be lost by staying in so long as to become hypothermic. This is dependent on temperature: under 10°C, three minutes is sufficient. But even at 20°C, no more than 10 minutes is necessary."

Who could benefit from a cold plunge tub?

Even if you're not an intense athlete, anyone could benefit from the use of a cold plunge tub. That said, they are a great means of physical recovery after working out. "The reduction in inflammation and the attenuation of the stress response are universally positive," says Harper. 

Who should not do cold plunge?

As with all new health practices, it’s recommended to check in with your doctor before adding a cold plunge to your routine, especially if you have an existing medical condition.

Is a cold plunge worth it?

Adding a cold plunge to your routine has many physical and mental health benefits. Cold plunging can promote stress resilience, repair cellular damage (through processes like autophagy), repair DNA, reduce inflammation, and more. As our expert explained, you don’t have to dive right in. Start slow and as you begin to acclimate to the practice and experience the benefits, you’ll see that cold plunges are worth it.

What's the easiest cold plunge tub to take care of?

A cold plunge tub with a built-in sanitation will be the easiest to take care of. The Plunge, Renu Therapy Cold Stoic, and Odin Ice Bath all come with built-in water filters and ozone sanitation systems. These system replace chemicals with powerful oxidizers that break down unwanted contaminants, like mold and bacteria, to keep your water fresh between plunges.

Are ice baths good for you?

Sure, putting your body through stress may sound counterintuitive—but this is actually a good kind of stress. Whether you're investing in a cold plunge tub for your home, or you're making your own ice bath, you're not going to solve every health problem you've ever had. That said, when performed regularly and correctly, the practice has a slew of health benefits, explained in-depth below. If you're not sure if ice baths are a good idea for you, check with your doctor before adding the practice to your routine.

The takeaway

For metabolic, energy, and mental health benefits, regularly soaking in a cold plunge tub can be an excellent way to invigorate the system and support overall well-being. If you're in the market to invest in your health, consider taking home the Plunge for a top-of-the-line pick or try the slightly more affordable Polar Monkeys Inflatable.

Want other ways to invest in your health? Explore the benefits of hot and cold therapy, and check out or picks for the best infrared saunas and infrared sauna blankets.

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