If you’ve ever been to a five-star resort where there’s not just one above-ground pool but rather, a litany of individualized pools — each with their own unique temperature — you likely have some surface-level knowledge of cold plunge therapy and its benefits.
We contacted Andrew Jagim, Ph. D., a sports medicine specialist at the Mayo Clinic Health System, to explore the health benefits of the best cold plunges and ice baths, and how they can be optimally utilized.
According to Dr. Jagim, the effectiveness of cold plunges largely depends on their application and intended goals. Cold plunges can play a significant role in both pre and post-exercise scenarios. “Cold plunges can help cool the body in preparation for upcoming competitions or workouts in the heat, which can subsequently improve performance,” he explains.
He also says they can “reduce exercise-induced muscle damage, reduce swelling, and reduce symptoms of soreness.”
However, he cautions athletes not to overuse this method on a daily because “by reducing the post-workout inflammation process, you are also, in turn, reducing the signaling mechanisms responsible for eliciting training adaptations over time.”
- Best Overall: Sun Home Saunas Cold Plunge
- Best Hot and Cold: coldture The Cold Plunge/Ice Bath Water Chiller Pro
- Best Splurge: Sun Home Saunas Cold Plunge Pro
- Best Budget: The Cold Pod Outdoor Ice Bath Tub
- Best for Indoor and Outdoor:Inergize Cold Plunge Tub
For those not training to be Tom Brady, Dr. Jagim isn’t concerned about overuse, ” I don’t think there would really be a limit or maximum frequency of use to be worried about,” he says.
For best results, he recommends immersing in water at 50 degrees Fahrenheit to 59 degrees Fahrenheit for 5 to 15 minutes, as this range “appears to be most effective at accelerating performance recovery.”
When it comes to finding the best cold plunge for your home, it’s all about finding one that fits your space and personal wants.
“To make an ice bath at home, you’ll have to buy a standalone unit that works best for your home,” Constance McCarty, spa director at Sanctuary Camelback Mountain, A Gurney’s Resort & Spa, in conversation with Holleigh Alexander-Ramsey, executive spa consultant and interim director of the Gurney’s Montauk Resort & Seawater Spa — the latter retreat undergoing a recent $20M renovation with cold plunge pools — told the New York Post. “There are a variety of different sizes and brands available for purchase, so we recommend finding one that best fits your needs.”
The Post Wanted shopping team turned to McCarty and Alexander-Ramsey to produce an FAQ section outlining what you need to know about ice baths — including their benefits and notes on temperature — to keep in mind while you shop and, perhaps, take the “plunge” in ordering one for your home.
What are the best ice baths and cold plunge tubs?
Best Hot and Cold: coldture The Cold Plunge/Ice Bath Water Chiller Pro
Pros:
- Super lightweight and portable for on-the-go, plus, it comes with a travel backpack
- Ice bath benefits include reducing soreness and inflammation
- You can easily set and adjust the water temperature on the app or IRL
- You can access private cold coaching sessions via the app, which is included with the purchase
- Free shipping, and easy to set-up out of the box
- Best ice bath temperature range with a hot tub cold plunge combo
- 2-year warranty
Cons:
- High upfront cost, especially for newcomers unsure if they’ll stick with cold therapy long-term
- The bath is vertical, so you won’t be able to stretch out your arms
This cold plunge tub has continuous water filtration that keeps the water clean. It can cool to 37 degrees Fahrenheit and heat up to 105 degrees Fahrenheit, which is a unique feature. Unlike other cold plunge tubs, it’s super portable and comes with a travel backpack, making it easy to take on the go. Both the tub and chiller fit in a car trunk or back seat.
You can take the plunge with a risk-free 30-day trial. Don’t love it? Send it back. But on the very much on chance you’ll want this ice bath around, coldture provides a 2-year warranty with purchase.
Ryan Murphy, commerce partnerships manager, decided to try this bath firsthand. As a cold therapy newbie, he found the setup simple, from inflating the tub to connecting the chiller, with helpful videos guiding him, thanks to an easy scannable QR code in the box. Overall, the setup took him about 10 minutes.
He started at a manageable 50 degrees Fahrenheit, gradually lowering the temperature as he got used to it. “I did not expect to like this as much as I did, and frankly, I didn’t get the hype behind cold exposure,” said Murphy. “At first, I would stay in the tub submerged to my neck and shoulders for about two-ish minutes for the first few days. After about five days, I started to extend my exposure to about 5 minutes. I’ve just started week two and have been steadily lowering the temperature. Currently spending about 3 minutes at forty-three degrees.”
One of his favorite features was controlling the temperature from coldture’s easy-to-install app while he did other things around the house. “To know the exact temperature of the water I’m getting in and being able to change it based on my feeling is a real game changer,” he said. “Being able to ease into this new experience has been incredible. Cold therapy is not the most inviting activity, and I can totally understand the trepidation of just getting into a bucket filled with ice.”
Now, he’s feeling the benefits — recovering faster after workouts, waking up more energized, and even cutting back on that extra cup of coffee. He told us he plans to continue adding this to his routine for years to come.
Not a bad testament for a newcomer to the polar bear plunge scene.
Material: 3-inch thick drop-stitch PVC tub | Temperature Range: 37 degrees Fahrenheit to 105 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: 77 pounds | Dry Weight: 66.1 pounds | Capacity: 24.2 inches long, 13.1 inches wide, and 18.9 inches high
Best Overall: Sun Home Saunas Cold Plunge
Pros:
- Designed for both indoor and outdoor use
- Hot and cold technology that can be controlled with a mobile app
- Includes a next-gen filtration system with sanitation technology
- Easy to use with plug and plunge set-up
- It can fit two people
- Also the best inflatable, making it easy to take with you
- Includes a 1-year limited warranty
Cons:
- The cover may not seal completely, allowing bugs to creep in if kept outdoors
There is nothing like a cold plunge ice bath to keep your blood circulation in tip-top shape, and this is one I’d called the deep dish of plunges, giving a depth of two people stacked. If you value performance, wellness, and convenience, this Sun Home Cold Plunge offers a full-body immersion experience that can reach temperatures as low as 32 degrees Fahrenheit and as high as 104 degrees Fahrenheit.
It has features like a 1HP smart chiller/heater that a mobile app can control to heat or chill the tub on the go, so you don’t need to wait to enter at your choice temp.
Overall, we found this to be the best cold plunge tub because of its next-gen filtration system with sanitation technology that keeps the water clean.
Customers are saying: “We LOVE our new portable cold plunge from Sun Home Saunas. We are plunging [daily], and in only a few weeks, we’ve noticed incredible health benefits, including reduced inflammation, increased energy, decreased anxiety, and improved mood.”
Want to cold plunge and then jump into a hot tub? We recommend checking out our top picks for portable, inflatable hot tubs.
Material: Military-grade materials | Temperature Range: As low as 33 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: Unclear | Dry Weight: 15.5 pounds | Capacity: 95 gallons
Best Splurge: Sun Home Saunas Cold Plunge Pro
Pros:
- Whisper-Chill technology ensures minimal noise
- It has a built-in Ultraviolet Disinfection System
- Trusted by top athletes in the NBA, NFL, MLB, UFC, and Olympics TeamUSA
- A 3-step filtration system for clean, clear water
- Easy to empty with a drainage valve at the base, no hose required
- Brand offers a 1-year warranty with 3 and 5-year options available
Cons:
- The deluxe build requires a larger space in your home
Its internally integrated system features advanced cooling, filtration and sanitation — making it a high-quality model that’s backed by a five-year warranty should anything go awry. Its contemporary teak wood aesthetic nods to its deluxe design.
If you’ve ever wondered why do athletes take ice baths? The benefits are vast, and this is the exact model used by the NBA, NFL, MLB, UFC, and Olympics TeamUSA athletes for holistic wellness benefits. The Sun Home Cold Plunge Pro is the closest model to a spa-housed ice bath. Though a splurge, it’s said to feature enhanced circulation, reduced inflammation, and “an overall sense of invigoration like never before,” per the brand. Capable of cooling down to 37.5 degrees Fahrenheit in a few minutes, it also has Whisper-Chill technology to provide a quiet operation to rein in that R&R even more. The only thing we think that could make it better is if it came with a sauna attached!
Customers are saying: “The build quality of this cold plunge is exceptional. The unit made ice within a few hours of plugging it in. The water is crystal clear. The performance is consistent and reliable. The touchpad is user-friendly. I am pleased with this unit and its performance so far. Five stars without any reservations. I highly recommend this unit to my patients/ family members/ friends and anyone looking for a premium cold plunge.”
Material: Industrial-grade stainless steel tub with foam injection insulation | Temperature Range: 32 to 55 degrees Fahrenheit | Indoor/Outdoor: Indoor | Filled Weight: n/a | Dry Weight: 345 pounds | Capacity: 150 gallons
Best for Indoor and Outdoor: Inergize Cold Plunge Tub
Pros:
- Durable, UV-resistant, and insulated for cold water temperatures
- Great for small spaces as a compact four-foot tub
Cons:
- Less ideal for tall people
- A grounded 60-hertz power supply on a 15A circuit is required
Crafted with cutting-edge technology and designed for convenience, this sleek ice bathtub offers the ultimate refreshment experience. Whether you’re an athlete seeking post-workout recovery or simply craving a revitalizing dip, the Inergize Cold Plunge Tub delivers. With adjustable temperature settings and a spacious interior, it provides a luxurious escape from the hustle and bustle of everyday life.
Its spacious interior comfortably accommodates multiple users, while its sleek design adds a touch of modern elegance to any space. With easy-to-use controls and durable construction, this tub is built to last.
The best part? It comes with a backpack for easy storage and transportation. Space-savers, rejoice!
Customers are saying: “Super easy setup. Extraordinarily rare to have spare parts arrive with the order as standard for Inergize tubs. A very responsive support staff answer questions almost immediately…The benefits are evident from the start: more energy, better sleep, and mental health support.”
Material: Military-grade top-stitch material | Temperature Range: 37 to 105 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: n/a | Dry Weight: 60 pounds | Capacity: 330 pounds
Best Budget: The Cold Pod Outdoor Ice Bath Tub
Pros:
- Affordable and budget-friendly
- Fits in small, tight spaces
- Constructed with four durable, waterproof, and tear-resistant layers
- One of the best portable ice bath that also includes a carry bag
Cons:
- Not as insulated or feature-rich as more expensive models
- May require extra effort to maintain cold temperatures in extremely hot climates
- Once immersed users have complained it’s a little hard to get out
If you’re looking for a cheap cold plunge tub, we’ve got you. The Cold Pod Outdoor Ice Bath Tub is a premium budget buy, especially in this economy. Designed for indoor and outdoor use, it’s easy to transport and includes a cover to help shield your cold plunge from debris. Well-made, and engineered with four layers of robust, waterproof and tear-resistant materials, it also has a PVC-lined interior layer for protection.
Adding to its appeal, it’s one of the easiest to fill up and drain, thanks to its Easy Flow Drainage System at the bottom of the barrel. Replacing the water every four weeks is recommended.
Customers are saying: “Easy to set up and well built. This pod is sturdy for its intended purpose; I’m sure if you abuse it, it won’t last as long. It maintains temperature really well and the cover is great. I have already drained and moved it once, and it was super [easy]. I’m 6 feet and this larger size fits me perfectly, I can sit all the way down and it gets up to my shoulders. I don’t know if the smaller size would have fit as well. Overall, I’m very happy with this purchase, and I would highly recommend it.”
Material: Nylon and PVC-lined interior | Temperature Range: 37.4 to 59 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: 680 pounds | Dry Weight: 7.71 | Capacity: 116 gallons
Best Barrell: Ice Barrel Cold Therapy Training Tool Bath (400 model)
Pros:
- Comfortably fits most body types, providing a relaxing full-body soak
- Made in the U.S. from recycled materials
Cons:
- The compact design still requires a large outdoor space for setup and it’s not the most visually pleasing
Monkeys in a barrel, but with health benefits. The Ice Barrel Cold Therapy Training Tool Bath comes with a lightweight design and functional features. Its ergonomic craftsmanship makes it ideal for most people, while it is made in the U.S. with 100% recycled materials nod to its sustainable nature. A lid is included, as well as a barrel stand, a protective UV cover, and a step stool to enhance your ice-cold experience.
Customers are saying: “The ice barrel was delivered in a very timely matter all the way to Florida! It came packaged very well. The set-up was very nice and easy, and it included a great manual.
I really can not say a bad thing about this purchase. This barrel has been great, especially for my partner, who does demolition, works out, and has a bad shoulder. My job is also very physical, and knowing I can take a dip for some relief is great. Not only is it a perfect size, it’s sturdy and well-made to stay nice and cool in the Florida weather. It’s helpful for just a cool down in the heat, too, without therapy purposes.”
Material: 100% recycled materials | Temperature Range: Unclear | Indoor/Outdoor: Outdoor | Filled Weight: 930 pounds | Dry Weight: 55 pounds | Capacity: 104.8 gallons
Best Access: Ice Barrel 500
Pros:
- Very easy to set up, the barrel is ready to go after a quick rinse with some soap
- The size should easily fit all body types
- Built-in steps and an internal seat provide convenient access
- Comes with a lid and cover-up
- Made in the U.S. out of recycled materials
Cons:
- Our staff tester noted that the draining mechanism on her tub leaked, which she called “disappointing”
- Drain spout assembly required
- Ships within 3 to 4 weeks of purchase, which is a longer wait time in comparison to other ice baths reviewed
- Two people are likely required to move the product
The Ice Barrel 500 offers easy entry and exit, something we haven’t seen in any of the other cold plunges we reviewed. Built-in steps and an internal seat facilitate a smooth transition in and out of the plunge, making this a great option if you’re a bit unstable or need extra support.
It has thick polyurethane foam insulation throughout the barrel and lid to keep water colder for longer, even in warm weather.
New York Post Review: “I loved trying out the Ice Barrel. It was a bit intimidating when it arrived: the box was gigantic, and the product itself was 104 pounds, but it was actually quite easy to move and position with two people. It was also easy to set up, fill, and enter the plunge. The Ice Barrel 500 has built-in steps that you walk up and then lower yourself into the tub. Inside is modest, really just a bench, but you don’t need much else. My only gripe is that water leaked out overnight. The product does come with some PTFE Thread Seal Tape, which I tried using on an included screw, but unfortunately, the leak seems to be coming from the attachment the screw goes into on the barrel itself, so I was seemingly unable to use the tape on it.
Regardless, I still found this a great product to use. I’ll continue to look into the leaking issue, but I loved the Ice Barrel and felt it had a great energizing and healthy effect. Because of the steps, it was easy to use, especially for someone looking to build a new habit of cold plunging.” – Jacqueline Goldstein, Vice President of Commerce
Material: Recycled materials and polyurethane foam insulation | Temperature Range: 47 to 57 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: 900 pounds | Dry Weight: 106 pounds | Capacity: 94 gallons
How We Tested
We also spoke with experts to better understand what was required for healthy, beneficial, and safe results. Each one was tested for portability, durability, insulation, and cool tech, such as app-controlled temperature settings.
- Durability: We inspected how well each tub held up over time, assessing long-term performance, including filtration systems and material strength.
- Portability: We checked if it could easily move between indoor and outdoor spaces, with a lightweight and manageable design for convenience.
- Temperature: We evaluated its ability to maintain cold temperatures effectively while also functioning as a versatile hot tub by reaching higher temperatures.
- Special Settings: We noted any standout features, such as app-controlled settings or other unique extras.
An FAQ on Ice Baths
Below, our team of experts shared what to know about plunges and to answer the question, “Are ice baths good for you?” In a word, yes. We’ll share how to use them, their benefits, and notes on temperature to keep in mind while you shop for one of your own.
What does an ice bath do and are there benefits?
“The benefits of taking a cold plunge can be significant, including [helping to] improve blood flow and immune responses, stimulate weight loss, and improve mental health, McCarty tells The Post. “They’re especially beneficial for workout injury and recovery, as the cold water constricts blood vessels, which slows blood flow and relieves swelling and soreness.”
Additionally, it’s important to check in with your doctor ahead of time, especially if you have a heart disease, high blood pressure, or diabetes. “Though there are many benefits of ice baths, exposure to freezing cold for prolonged periods can be harmful, so it’s always important to check in with your body during the experience and not push yourself,” she adds.
What’s the best temperature for an ice bath?
The recommended range for a cold plunge is 50 to 60 degrees Fahrenheit, according to McCarry.
“The frigidarium at the recently renovated Seawater Spa at Gurney’s Montauk Resort & Seawater Spa is 50 degrees, which is perfect for guests to experience the benefits of the cold plunge,” she adds, referencing her resort’s best temp.
How long to ice bath?
Soak in an ice bath for 5 to 15 minutes for best results. Dr. Andrew Jagim advises using water at a temperature of 50 to 59 degrees Fahrenheit, which is just one degree shy of McCarry’s advice.
Why do athletes take ice baths?
Ice baths help athletes recover faster, reduce muscle fatigue, and keep them performing at their best. It also soothes aches and pains.
Are there any downsides to an ice bath, and are ice baths dangerous?
It’s important to consult with a healthcare professional before incorporating ice baths into your routine, especially if you have underlying health concerns regarding cardiac events.
How many ice baths per week?
There isn’t a best practice for how many ice baths you should take per week. Per McCarty’s recommendation, if one is well and has checked with their physician, they’ll likely be able to cold plunge or ice bathe a few minutes each day.
Can you take an ice bath while pregnant?
Consult with your doctor before taking a plunge. While cold therapy can reduce muscle soreness, pregnancy increases sensitivity to temperature extremes, and exposing the body to very cold water can pose risks. The brand coldture recommends keeping temps around 59 degrees Fahrenheit or higher and remaining in the water for just a few minutes.
How to drain an ice tub?
Firstly, if there are any electrical components connected, unplug them. If you’re outside, simply open the valve to drain the water. If indoors, make sure to direct the water toward a drain.
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