The Health Benefits and Drawbacks of Cold Plunge Tubs

The Benefits of Cold Plunge Tubs

Cold plunge tubs, also known as cold tubs or ice baths, have become increasingly popular in recent years. More and more people are discovering the many benefits that come with taking a dip in chilly water.

Here are some of the top benefits of using a cold plunge tub:

1. Muscle Recovery

One of the main reasons athletes and fitness enthusiasts use cold tubs is for muscle recovery. When you immerse your body in cold water, it constricts blood vessels and reduces inflammation and swelling. This can help flush out lactic acid buildup in the muscles, assisting with muscle repair after a tough workout.

Studies have shown that cold water immersion can reduce delayed onset muscle soreness and speed up recovery time. It's especially helpful after high-intensity exercise like weightlifting, intervals, or sprinting.

2. Injury Treatment

The cold from an ice bath acts as a natural anti-inflammatory. It can help treat and prevent minor aches and pains, especially in joints and muscles. Cold plunge tubs are commonly used by physical therapists to treat injuries like sprains or strains.

The cold reduces swelling and irritation around an injury site, providing short-term pain relief. It also helps numb soft tissue pain from muscle tears or impact injuries. This makes cold tubs useful for recovery from contact sports like football, rugby, hockey etc.

3. Calorie Burn

Believe it or not, using a cold plunge tub can actually burn calories! When your body is exposed to extreme cold, it has to work harder to maintain its core temperature through a process called non-shivering thermogenesis.

Sitting in a 50-60 degree cold plunge tub for 5-10 minutes can burn around 50-80 calories. While it's not exactly a replacement for a hardcore cardio session, it's a bonus calorie burn you get just by chilling out!

4. Improved Circulation

Jumping into an ice bath causes the blood vessels near the skin to constrict rapidly. When you get out, this is followed by a period of rapid dilation as blood rushes back to the surface. This helps pump freshly oxygenated blood through the circulatory system.

Over time, this process helps strengthen the circulatory system, improving blood flow, nutrient delivery, and waste product removal. Better circulation benefits overall cardiovascular function and endurance.

5. Stress Relief

While it seems counterintuitive, cold water immersion actually helps activate the parasympathetic nervous system and lowers levels of the stress hormone cortisol. The shock of the cold triggers a fight-or-flight response which relaxes once you adjust.

Manycold tub enthusiasts report feeling an intense wave of relaxation and calmness after getting out of the tub. It can provide natural stress relief and be beneficial for mental health.

Factors to Consider When Buying a Cold Plunge Tub

If you're convinced of the benefits and ready to buy your own cold tub, there are a few factors to keep in mind:

Type

Cold plunge tubs come in several basic types:

• Fixed/Standalone: Permanently installed, concrete or plastic tubs.
• Portable: Durable tubes made from metal or insulated plastic.
• Inflatable: Affordable PVC tubs that can be emptied after use.
• Small tanks: Compact stainless steel containers for partial body immersion.

Consider whether you want a permanent fixed tub or something more portable. Your available space may also dictate what type you can accommodate.

Size

Cold plunge tubs come in all shapes and sizes. Consider how many people need to use it at once and choose accordingly.

For solo use, compact portable tubs around 50-70 inches long are adequate. For teams or groups, larger stationary tubs around 94-110+ inches long allow full body immersion.

Measure your space and how much room you can dedicate to the tub before purchasing.

Depth

Standard cold tubs have depths ranging from 28-48 inches or more. The depth equates to the level of water submersion for therapeutic benefits.

If full-body immersion is your goal, aim for at least 40+ inches depth. Shallower tubs in the 28-36 inch range are better for partial immersion.

Material

Key materials to look for in cold plunge tubs:

• Stainless steel or galvanized steel: Durable, corrosion-resistant metals that maintain temperature well.
• Insulated plastic or resin: Affordable but well-insulated for portable tubs.
• Concrete: Ideal for permanent backyard installations.
• Acrylic: For a warmer non-metal feel but less insulation.

Metal materials conduct temperature best for maximizing the coldness of the water.

Insulation

Proper insulation is crucial for cold water tubs. Any tub you get should have 2-3 inches of insulation in the side walls and base.

High-density foam or urethane insulation ensures the tub maintains the desired cold temperatures longer. This keeps your water colder for longer sessions.

Extras

Look for bonus features that enhance the experience:

• Steps/Ladder: Makes it safer and easier to get in and out.
• Headrest: Provides neck support as you soak.
• Cup holders: Convenient space for a post-bath drink.
• Thermometer: Lets you monitor the precise water temperature.
• LED lights: For peaceful soaking ambience.

Setting Up Your Cold Tub at Home

To use your cold plunge tub safely and effectively at home, here are some tips:

Location

Choose an outdoor or indoor spot that's flat, level, and sturdy enough to support a heavy tub full of water. Leave ample space around it for entry and exit.

Avoid placing it on grass or dirt that could erode over time. Ground-level concrete pads or wood decking are ideal foundations.

Drainage & Plumbing

You'll need to drain and refill your cold tub with fresh water every few uses. Ensure your space has drainage access like a hose bib to empty water.

For permanent installations, you can add plumbing directly to the tub drain. This allows for automatic draining and hose refills.

Electrical

If your cold tub includes features like lights, pumps, or heaters, ensure you have a safe GFCI electrical outlet nearby to plug into.

Hire a licensed electrician if wiring needs to be added or altered to power your tub.

Prep & Maintenance

Keep your tub clean before and after each use by:

• Adding a disinfectant like bleach when refilling
• Using a scrub brush and non-abrasive cleaner on the walls
• Rinsing debris from the bottom
• Shocking occasionally with chlorine to prevent algae

Basic maintenance keeps your cold plunge sanitary for safer enjoyment.

How to Use Your Cold Tub Safely

To avoid injury and make the most of your ice bath, follow these cold tub safety tips:

Start Slow

Begin with shorter 5-10 minute sessions in moderately cool 60-70F water. Gradually work your way down to 50F over several weeks as your body adjusts and acclimates.

Know Your Limits

Listen to your body and get out if you feel dizzy, lightheaded, or uncomfortable. Never force yourself to stay in longer than feels safe.

Check with Your Doctor

Consult your physician before cold water immersion if you have any heart conditions, circulatory issues, or other medical concerns.

Avoid Alcohol

Never use your cold plunge tub while intoxicated from alcohol, as this lowers your body temperature and perception of coldness.

Stay Hydrated

Drink plenty of water before and after using your cold tub to prevent dehydration.

Dry Off & Warm Up

Have towels ready for drying off immediately after exiting the tub. Follow up with a warm shower or sauna.

Add Protective Clothing

Wear insulated gloves, shoes, and head coverings as needed to reduce excessive cold exposure to hands, feet, and head.

Following these simple tips will keep your cold water immersion experiences safe and rejuvenating.

Top Cold Plunge Tubs

Here are some of the best and most popular cold plunge tubs on the market today:

Arctic Spa ArcticFox

This stainless steel tub from Arctic Spa provides ice-cold immersion for 1-2 people. It features:

• Sturdy stainless steel construction
• Insulated exterior to lock in cold
• Comfortable neck pillow
• Cup holders and side handles for convenience
• Customizable temperature settings

Compact yet durable, it's ideal for home use by athletes and fitness buffs.

CryotherapyUSA Infrared Ice Bath

This innovative tub from CryotherapyUSA combines ice bath and infrared therapy.

Key features include:

• Stainless steel tank
• Infrared heating panels in the interior walls
• Temperature automatically cools then reheats repeatedly
• Touchscreen digital controls
• Fits 1-2 people

It provides both intense cold therapy alternating with infrared induced heat.

Strongman Kolton Series

Constructed from food-grade polyethylene, Strongman's Kolton Series tubs are extra durable and well-insulated.

Highlights include:

• Rugged roto-molded polyethylene
• Optional ice shaker attachment
• Cup holders and headrests
• Sizes for 1-4+ people
• Corrosion and scratch-resistant

A great choice for rugged daily use by multiple athletes.

CryoScience Cryo Tub Pro

The Cryo Tub Pro from CryoScience offers advanced professional-level features.

It provides:

• Heavy-duty stainless steel and poly construction
• Commercial grade refrigeration system
• Precise digital temperature controls
• Built-in hydrogen sulfide filtration
• Seating for 1-4 people

Ideal for teams and facilities wanting the highest quality ice bath.

Kumar Tools Ice Bath

For a basic portable tub, this model from Kumar Tools is easy to set up and budget-friendly.

Features include:

• Thick PVC vinyl tubing
• Inflates and deflates for storage
• Anti-microbial and anti-fungal properties
• Tub floor prevents direct contact with ground
• Measures 94 x 55 x 28 inches

A simple inflatable cold tub perfect for home use after workouts.

In Conclusion

Cold water immersion offers an array of health and recovery benefits. With so many types of cold plunge tubs now available, it's easier than ever to add an ice bath to your training, rehabilitation, or relaxation routines.

Portable tubs provide affordable at-home use, while permanent backyard installations create a convenient oasis to soak in ice-cold relief after exercise. Pro models boast commercial-grade features for dedicated athletes and teams.

Be sure to educate yourself on the pros and cons of different tub materials and features. Measure your space, factor in your budget, and think about how many people need to use it. And always check with a doctor before plunging into the icy waters if you have health conditions.

With the right cold plunge tub, you can enjoy all the advantages of ice bath therapy in the comfort of your own home. Just be sure to ease into it gradually and use common sense safety precautions. A daily dip in a cold tub can be the cool new ritual that takes your training, recovery, and wellbeing to the next level.

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.