Exploring the Benefits of Cold Plunge Tubs
Cold plunge tubs, sometimes called cold tubs or ice baths, have become increasingly popular recovery tools. The cold water immersion therapy has many touted benefits for both athletes and regular wellness seekers. But what exactly are cold plunges and why the recent hype?
What Are Cold Plunges?
A cold plunge tub is generally a small pool filled with very cold water, around 50-60 degrees Fahrenheit. They are different than hot tubs in that they provide cold rather than warm water immersion. The cold water helps rapidly cool down the body for both physical and mental benefits.
Benefits of Cold Water Immersion
Advocates claim cold plunge tubs offer many advantages:
- Reduces muscle soreness and speeds up recovery
- Decreases inflammation that leads to injury
- Improves circulation in the body
- Boosts energy levels
- Triggers release of mood enhancing endorphins
- Strengthens the immune system
- Promotes better sleep
The plunges are quick, lasting just 1-3 minutes, but deliver intense therapeutic effects for mind and body.
Factors to Consider When Buying a Cold Plunge Tub
If you're looking to purchase a cold plunge tub, there are a few key factors to consider first:
Space
Measure where you plan to put the tub and make sure to pick one that fits the dimensions. Even small plunges need some clearance on all sides.
Size
The interior size ranging from one person tubs to larger models that fit 2-3 people. Choose based on your needs and space.
Construction
Durability matters since it will hold heavy water weight. Fiberglass, stainless steel, and rotationally molded polyethylene are common materials.
Water Filtration
Look for good water circulation, filtration and sanitation systems to keep water clean without chemicals.
Temperature
Advanced cooling systems that can achieve and maintain very cold temps around 50 degrees are ideal.
Programming
Find a tub with variable time and temperature settings to customize and control your cold plunge session.
Price
Basic home cold tubs start around $2,000, while advanced commercial grade models run $5,000 and up. Set your budget before picking a unit.
Reviews of the Best Cold Plunge Tubs
Here are reviews of the top ranked cold plunge tubs across different sizes and budgets:
Iceman Cold Tub
This uniquely shaped cold plunge tub provides a compact and budget friendly option. Key features:
- 53 long x 39 wide tub
- Durable roto-molded polyethylene
- Holds approx. 80 gallons
- Cools to as low as 45F
- LED color light therapy
- Easy self-cleaning cycle
- Price: Around $1,500
Great starter cold plunge for one person use and smaller spaces.
Clearlight Sanctuary Plunge Tub
This elegantly designed tub offers a premium cold plunge experience. Details include:
- Acrylic tub holds 150 gallons
- Advanced refrigeration drops to 48F
- Ozone water purification
- Chromotherapy and aroma therapy
- Shower attachment and steps
- Price: Starts around $9,000
Total luxury model perfect for gyms, spas, or indulgent home use.
Arctic Spas RotoCold Plunge
Known for quality and performance, Arctic Spas offers this stainless steel cold plunge. Features:
- 7 foot diameter round basin
- Commercial grade steel walls
- Auto sanitation cycles
- Variable speed pumps
- Temperature down to 45F
- Price: Around $15,000
An elite cold tub built to handle frequent commercial use.
Hydrowell Baltic Pro
This cold plunge from Hydrowell blends modern design and premium construction. It has:
- Contemporary square design
- Spacious 59x 59 interior
- Sturdy rotomolded polyethylene
- Auto water care system
- Digital topside control panel
- Pricing starts around $7,000
Sleek, durable and effective cold tub perfect for homes or businesses.
Kube Stainless Steel Plunge Pool
This stainless steel cold plunge from Kube oozes style and quality craftsmanship. Key specs:
- Available sizes from 66 to 11 round
- Surgical grade 316 stainless steel
- Temperature range 34F to 104F
- Full contrast therapy options
- Water care maintenance package
- Starting around $15,000
An ultimate cold plunge investment guaranteed to impress.
Setting Up Your Cold Plunge Tub
To ensure you get the most out of your cold tub, follow proper set-up guidelines:
Location
- Choose a flat, level surface, preferably concrete or wood
- Keep away from structures that could get water damage
- Leave ample room around all sides for entry and exit
- Ensure electrical outlet access nearby
Filling Your Tub
- Verify tub is properly leveled before filling
- Fill slowly and steadily with standard garden hose
- Pour in indicated amount of sanitizing solution
- Run filtration system while filling
- Carefully step in and test water temp before first use
Maintenance
- Check and adjust chemical levels weekly
- Inspect for algae and biofilm buildup
- Change filters per manufacturer instructions
- Shock tub with sanitizer monthly
- Drain and refill water every 3-6 months
Proper maintenance keeps water clean and prevents organism growth.
Using Your Cold Plunge Safely and Effectively
To maximize benefits from your cold plunge tub, utilize it appropriately:
Establish Proper Time and Temperature
- Start with shorter 1-3 minute plunges
- Work up to longer 5-10 minute sessions
- Begin around 60F and reduce to 50F or lower
- End session if feeling numbness, pain, or tight chest
Prepare Your Body
- Gradually cool down muscles before plunging
- Hydrate well before and after
- Wait 1-2 hours after eating before plunging
- Do not plunge while sick or have open wounds
Use Proper Plunging Technique
- Enter slowly and breathe deeply
- Fully submerge torso, arms and legs
- Avoid hyperventilating - breathe slow and full
- Exit slowly and stabilize footing before moving
- Dry off quickly and put on warm clothes
Always listen to your body and stop if feeling discomfort or pain.
Alternative Options Beyond Cold Plunge Tubs
If buying a full cold plunge tub isn't feasible, you can try these budget-friendly alternatives:
Ice Bath
- Fill bath tub half with cold water
- Add ice until temp reaches 50-55F
- Immerse body for 1-3 minutes
- Low cost but very temporary
Cold Shower
- Gradually make water colder over a few minutes
- Finish with 30-60 seconds of pure cold temp
- More convenient but less intense than full submersion
Backyard Kiddie Pool
- Fill plastic kiddie pool outside with hose
- Add ice packs or cubes to get colder
- Sit or lay in, submerging body
- Cheap way to test it out
While not as optimal, these ideas offer a taste of cold therapy at home.
The Cold Plunge Movement Continues to Grow
Cold water immersion therapy was once an ancient ritual and is now resurging as a way to aid muscle recovery, mental clarity, sleep, and more. With a wide selection of cold plunge tubs available, it is easier than ever to experience the benefits of a cold plunge at gyms, spas, or your home.
FAQs
How cold should the water be in a cold plunge tub?
The ideal temperature for a cold plunge tub is between 50-60°F. This provides the maximum benefits of cold water immersion therapy without being dangerously cold.
How long should I stay in a cold plunge tub?
For beginners, start with 1-3 minute cold plunges. You can work up to 5-10 minute sessions as your body acclimates. Get out immediately if feeling numbness, pain, or tight chest.
Where is the best place to put a cold plunge tub?
Choose a flat, level surface like concrete or wood. Make sure the location has ample clearance on all sides for entry/exit and is near an electrical outlet but away from structures that could sustain water damage.
What maintenance does a cold plunge tub require?
Test and adjust chemical levels weekly, inspect for algae/biofilm, change filters per instructions, shock the tub monthly with sanitizer, and fully drain and refill the water every 3-6 months.
Can I make my own DIY cold plunge if I can't buy a tub?
DIY options include using a bath tub or kiddie pool filled with ice water or finishing showers with 30-60 seconds of pure cold water. These give some effects of cold therapy.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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