Cold Plunge Tub: The Chilling Truth, Benefits, Drawbacks, and Everything You Need to Know About Cold Plunge Tubs
Updated: Feb 24
The Chilling Truth, Benefits, Drawbacks, and Everything You Need to Know About Cold Plunge Tubs
Cold plunge tubs are popping up everywhere, from trendy gyms to backyard decks. But what exactly are they, and are they worth the hype? This blog post will dive deep into the world of cold plunge tubs, exploring their benefits, drawbacks, and everything you need to know before taking the plunge (literally!).
What is a cold plunge tub?
A cold plunge tub is a tub filled with cold water, typically between 40°F and 55°F (4°C and 13°C). People immerse themselves in the tub for short periods, usually between 1-3 minutes, to reap the potential health benefits of cold water immersion.
Benefits of cold plunge tubs
There is a growing body of research suggesting that cold water immersion can offer a range of health benefits, including:
Improved recovery: Cold water immersion can help to reduce muscle soreness and inflammation after exercise, leading to faster recovery times.
Pain relief: Cold water can numb pain and reduce inflammation, making it beneficial for people with chronic pain conditions like arthritis.
Boosted mood: Cold water immersion can trigger the release of endorphins, the body's natural feel-good chemicals, leading to improved mood and reduced symptoms of depression and anxiety.
Enhanced circulation: Cold water immersion can cause blood vessels to constrict and then dilate, which can improve circulation and boost the immune system.
Weight loss: Some studies suggest that cold water immersion may help to increase metabolism and burn calories.
Improved sleep: Cold water immersion can help to regulate the body's temperature, which can promote better sleep.
Drawbacks of cold plunge tubs
Cold plunge tubs are not for everyone. Some potential drawbacks to consider include:
Cold shock: Immersing yourself in cold water can cause an initial shock to the system, which can lead to increased heart rate, breathing difficulties, and even fainting in some cases.
Risk of injury: Cold water can make muscles and joints stiff, which can increase the risk of injury, especially for people with pre-existing conditions.
Not suitable for everyone: People with certain medical conditions, such as heart disease, high blood pressure, or epilepsy, should not use cold plunge tubs without consulting a doctor.
Types of cold plunge tubs
There are a variety of cold plunge tubs on the market, from portable models that you can fill with ice to built-in tubs that can be chilled electronically. The best type of tub for you will depend on your budget, lifestyle, and needs.
Portable cold plunge tubs
These tubs are a great option for people who want a flexible and affordable solution. They are typically made of durable materials like PVC or nylon and can be easily folded up and stored when not in use.
Built-in cold plunge tubs
These tubs are a more permanent solution and can be installed indoors or outdoors. They are often made of more durable materials like concrete or fiberglass and can be equipped with features like jets and filtration systems.
DIY Dive Masters
Feeling crafty? Upcycle a barrel or create a wooden masterpiece. Just ensure it's watertight and insulated.
Things to consider before taking the plunge
If you're considering trying a cold plunge tub, there are a few things to keep in mind:
Start slow: Don't jump straight into a tub of ice water. Begin with shorter immersions in lukewarm water and gradually decrease the temperature over time.
Listen to your body: If you start to feel uncomfortable, get out of the tub immediately.
Warm up afterwards: It's important to warm up slowly after a cold plunge to avoid muscle cramps.
Consult a doctor: If you have any concerns about using a cold plunge tub, talk to your doctor first.
Types of Cold Plunge Tub: Choose a tub based on your budget, lifestyle, and needs. Portable for on-the-go plunges, built-in for a luxurious oasis, or DIY for a personalized touch.
Duration of Plunge: How long is long enough? For beginners, 1-2 minutes is plenty. As you acclimate, you can extend it up to 3 minutes. Listen to your body and don't push it.
Temperature: A plunge tub is essentially a container filled with cold water (40°F-55°F) meant for short immersions to reap the potential benefits of cold water therapy.
Daily Plunge Debate: Daily plunges aren't mandatory, and in fact, might be counterproductive. Listen to your body and allow for recovery days between plunges.
Risk Report: Cold shock, injury potential, and medical contraindications are the main risks. Start slow, warm up properly, and consult your doctor if you have any concerns.
Price of Cold Plunge Tubs: Quality materials, insulation, and features like filtration contribute to the cost. Consider DIY options or portable tubs for a more budget-friendly experience.
Frequency of Cold Plunges: There's no one-size-fits-all answer. Start with 2-3 plunges per week and adjust based on your body's response and recovery needs.
Tap Water Temperature for Cold Plunges: Tap water might not be cold enough, especially in warmer climates. Adding ice or using a chiller is recommended.
Salty Cold Water Plunge: Adding salt can improve buoyancy and potentially offer some skin benefits, but it's not essential. Start without salt and see how you feel
Should I shower after a cold plunge?
Whether to shower after a cold plunge is a matter of personal preference. Proponents of showering argue that it helps to remove the cold water and any impurities from your skin. Additionally, a warm shower can gradually raise your body temperature, preventing muscle cramps and promoting a sense of relaxation.
However, some cold plunge enthusiasts prefer to air dry. They believe that showering washes away the beneficial cold shock response and the potential immune system boost associated with it. Ultimately, the decision of whether or not to shower is up to you. Experiment and see what feels best for your body.
Sauna or cold plunge: Battle of the extremes?
Both saunas and cold plunges offer unique benefits, and the "better" option depends on your individual goals and preferences.
Sauna
Relaxation: Heat exposure promotes relaxation and reduces stress.
Muscle recovery: Saunas can improve blood flow and reduce muscle soreness after exercise.
Detoxification: Sweating in a sauna is believed to help eliminate toxins from the body.
Cold plunge
Improved circulation: Cold water constricts and then dilates blood vessels, boosting circulation.
Pain relief: Cold water numbs pain and reduces inflammation.
Mental clarity: Some people report feeling energized and focused after a cold plunge.
If you're looking for deep relaxation and stress relief, a sauna might be the better choice. If you're focused on muscle recovery, pain relief, and a quick boost of energy, a cold plunge might be more beneficial. Ultimately, why not try both and see which one you enjoy more? You might even discover that alternating between saunas and cold plunges offers the best of both worlds.
Cold Plunge Tubs and The Final Plunge
Cold plunge tubs are a fascinating trend with potential benefits for your physical and mental wellbeing. However, it's important to approach them with caution and awareness. Start slow, listen to your body, and consult your doctor if you have any concerns. Remember, the journey into the cold is a personal one, and the most important thing is to find what works best for you. So, embrace the chill, take the plunge, and discover the invigorating power of cold water therapy!
Additional tips
If you're new to cold water immersion, it's a good idea to start with a cold shower or ice bath before trying a cold plunge tub.
There are many resources available online and in libraries that can teach you more about cold water immersion.
There are also cold plunge tub communities on
No matter what type of cold plunge tub you choose, make sure to do your research and choose one that is safe and effective for you.
The cold plunge tub trend is likely to continue to grow in popularity as more people discover the potential health benefits of cold water immersion. If you're curious about trying it for yourself, be sure to do your research and start slow. With a little preparation, you can safely reap the benefits of this chilly trend.
Additional resources:
The International Institute of Cold Therapy: https://iicat.org/
The Wim Hof Method: https://www.wimhofmethod.com/free-mini-class
The Cold Plunge: https://plunge.com/