Cold Plunge Benefits: Are Cold Plunge Tubs REALLY Helpful?
You’ve heard people talk about taking a cold plunge. In fact, it’s probably been thrown in your face thanks to social media these days.
But are there really cold plunge benefits, or is this just another trend that tosses you into frigid water to feel uncomfortable and like a human popsicle?
I’ve questioned this myself and have several friends who tell me they swear by it. So, I went down the rabbit hole to see what information I could find on it to not only educate myself, but also share that information with you.
In this article, we are going to take a deep dive into the benefits of an ice bath and whether doing it or making the investment in a cold plunge tub is actually worth it.
RELATED: The Ice Hack Diet — Can It Really Help You Lose Weight?
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- You reduce muscle inflammation and soreness by using cold water immersion or an ice bath at 50°F or colder. Start with 30 seconds to 1 minute and work up to 10 minutes.
- You boost circulation and metabolism when you plunge into cold water. This activity makes your heart pump faster and helps your body burn calories at rest.
- You ease stress and boost your mood by immersing in cold water. This therapy raises endorphins, increases norepinephrine, and lowers cortisol levels within 5 to 10 minutes.
- You invest in cold plunge tubs that range from $2,000 to $20,000. These tubs use chiller technology to keep safe and consistent temperatures for effective recovery.
Physical Benefits of Doing a Cold Plunge
Many people jump into a cold plunge to reduce inflammation and ease muscle soreness after a workout. Water chillers and cold water immersion can help boost your blood flow and speed up recovery.
Let’s look at some key physical benefits below as they relate specifically to the use of a cold plunge or ice bath.
How Does Cold Plunge Help with Muscle Recovery and Inflammation?
Cold plunges reduce muscle damage and aid muscle recovery by lowering inflammation. You can use cold water immersion to help shrink blood vessels and ease soreness. By using icy water, you can quickly soothe exercise stress.
Research shows that a temperature of 50°F or colder works best. You start with 30 seconds to one minute and then increase your sessions up to 10 minutes. A chiller keeps the water at a set cold temperature, rather than you needing to always add ice into a tub in order to get the temperature below that 50°F threshold.
Using an ice bath can help you speed up muscle recovery and reduce swelling and soreness. A portable cold plunge tub allows recovery at home with clear, cold water for immersion therapy. A collapsible cold plunge helps keep cold water therapy simple and safe, and allows you to simply take it down when you won’t be using it.
If you want to do cold therapy at home, you can use your bathtub with a chiller, as it offers power and performance for your fitness routine without you needing to break the bank on a cold plunge tub that takes up room inside or outside of your house.
Can a Cold Plunge Improve Circulation and Metabolism?
The second you step into your cold plunge tub for home use, you’ll feel your heart pump faster as cold water immersion narrows blood vessels. You’ll find your body reacts well to the cold, and blood flows better once the vessels open.
Doing a cold plunge improves circulation and may boost heart health. Regular submersion in cold water leads to a fresh, lively feel. Plunge pool sessions offer cold water immersion benefits that make you feel the change quickly.
If you live near a lake, pond, or ocean, you may find that for most of the year, the water temperature gets cold enough that you can do cold immersion therapy for free right in those bodies of water.
Interestingly enough (and a benefit to a benefit), you shiver to help your muscles warm up, which in turn helps burn calories at rest. Cold exposure raises your metabolic rate and may even improve insulin sensitivity.
I have several friends who say they do a cold plunge first thing in the morning upon waking, as it helps them wake up and provides them with a boost in energy to kickstart their day.
Mental Health Benefits of a Cold Plunge
You can experience calm and clear thinking when you try cold plunge therapy with a tub at home. Your stress drops and your mood lifts as your body responds to cold-water immersion.
But cold water therapy does more than just cause physical benefits, there are some mental benefits as well that we need to look at.
How Can a Cold Plunge Reduce Stress and Boost Mood?
Cold plunge therapy sparks a boost in your mood. Cold-water immersion raises endorphin and norepinephrine levels, easing stress and building resilience. Your body also lowers cortisol levels with each plunge.
Sports medicine experts note that quick sessions in a tub at home or outdoor cold plunge show many benefits.
A session as short as five to 10 minutes with an ice bath chiller offers stress relief. This method lets you enjoy a chilled burst that boosts mental clarity and keeps you strong.
Does a Cold Plunge Enhance Mental Clarity and Focus?
One of the mental benefits of an ice bath is that you immerse yourself in frigid water to boost your mental clarity and focus. The shock of exposure to cold water fires up your senses and gives you a quick burst of energy that sharpens concentration.
Many health enthusiasts spend about 10 minutes at a time in a collapsible cold plunge or tub with chiller to gain these benefits. Plunge products help deliver the benefits of cold, and your body reacts by building mental resilience for stressful moments.
For those who need a boost of energy and mental clarity in the morning and typically grab a cup (or three) of coffee, many find that doing a cold plunge can easily replace their need for morning caffeine. By simply doing an ice bath for a few minutes, the ice bath water can help activate your mind, potentially improving alertness and clear thinking.
Your routine of regular cold plunging prepares you for tough tasks and builds strength for challenging days.
Are Cold Plunge Tubs Worth the Investment?
Cold plunge tubs run between $2,000 and $15,000, which is a fair cost for proper recovery. You enjoy a consistent temperature of 50°F to 59°F that sets these tubs apart from ice baths using ice cubes.
Granted, not everyone has the financial means of dropping thousands of dollars on a cold plunge tub like we see athletes and celebrities showing on social media.
There are some cost-effective options out there that you can consider, such as:
Granted, the above options aren’t anywhere close to something like an Ice Barrel or Recoverx.
But if you can find one that fits your budget with chiller technology, it will make life easier as it controls cold temperatures and slows blood flow, helping you avoid hypothermia and frostbite. You set up your tub for both indoor and outdoor use, like a sauna, promoting recovery and improved strength.
As mentioned, specialized cold-plunge tanks can cost up to $20,000, yet many cold-water plungers choose the affordable tubs for direct experience with recovery and improved results at a fraction of the cost because, let’s face it, we don’t have baller money to spend $20,000 on a device you may (or may not) use regularly. With less expensive options, you can still support your body in cold water during morning routines or after workouts and benefit from regular exposure.
Taking an Ice Bath or Using Cold Water Therapy Immersion is Great for Recovery at Home
The research shows that taking an ice bath or using a cold plunge tub can provide many benefits. With everything from muscle relief, muscle recovery, improved blood flow, mental clarity, focus, minimized inflammation, and a better mood, you can have it all in the matter of a few minutes.
Is it worth the time and investment? Absolutely. But again, the key is to find one that suits your budget. I know if I dropped $20,000 on a ice bath tub, you’d find me in it with the lid on because my wife would be furious I spent so much money.
RELATED: The Chill Factor — How a Migraine Cap Provides Cooling Relief
Recovery isn’t something you can just brush off, and a cold plunge seems like a fantastic way to boost both mental and physical recovery, while also boosting your general health.
FAQs
Cold plunges may boost recovery and ease muscle soreness. The cool water causes your blood vessels to tighten and helps reduce inflammation. Many users feel that being able to plunge gives them a quick energy lift.
Indoors, you can control the environment and water levels better. Experts warn that cold water causes a fast drop in body warmth, which may lead to hypothermia if precautions are not taken. Keeping water at around 50°F helps manage the risks.
Your body sends clear signs when it is ready. Cold plunges may not suit everyone, and you should listen to your signals. Check the water temperature to stay safe, and talk to a professional if you have doubts about your ability to plunge.
Always monitor the water temperature closely and do not let it drop much below 50°F. Cold water causes a rapid cooling effect, which may lead to hypothermia if you overdo it. Follow safety advice to enjoy a safe plunge indoors.
Cold Plunge Resources
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts
- https://health.clevelandclinic.org/what-to-know-about-cold-plunges
- https://www.healthline.com/health/are-cold-plunges-good-for-you
- https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9953392/
- https://flatironsrecovery.com/the-mental-health-benefits-of-cold-plunging/
- https://rhtubs.com/resources/are-cold-plunge-tubs-better-than-ice-baths-for-post-workout-recovery/
- https://www.npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC.
