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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 plunꦓge therapy and its benefits.

We contacted ., 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 bꦉe 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.”

Post Wanted Picks

Best Overall:
Best Hot and Cold:
Best Splurge:
Best Budget:
Best for Indoor and Outdoor:

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 , 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 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 a꧒nd notes on temperature — to keep in mind whil⛦e you shop and, perhaps, take the “plunge” in ordering one for your home.

What are the best ice baths and cold plunge tubs?

Brand Spotlight

Best Hot and Cold:

The Cold Plunge/Ice Bath Water Chiller Pro — coldture

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, commerc🅠e 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 in the box. Overall, the setup took him about 10 minutes.

A man relaxing in a bathtub — Ryan Murphy

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 w🉐orkouts, 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 pꦡolar bear plun🦹ge 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 inc𒀰hes long, 13.1 inches wide, and 18.9 inches high

New York Post may receive revenue from affiliate and advertising partnerships for sharing this content and/or when you make a purchase.

Best Overall:

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 con🧸venience, 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 b🤪e 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.

Best Splurge:

Cold plunge tub with LCD screen. — Sun Home Saunas

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.”

Best for Indoor and Outdoor:

A man relaxing in a hot tub — Inergize Health

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 comfo💜rtably 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 tr𓆉ansportation. Space-save𒊎rs, 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.”

Best Budget:

The Cold Pod Outdoor Ice Bath Tub — Amazon

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 “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.”

Best Barrell:

Ice Barrel Cold Therapy Training Tool Bath — Ice Barrel

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 s🐼ustainable 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 : “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.”

Best Access:

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.ജ

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

Black plastic container with a green hose on top known as an Ice Barrel 500 — Jacqueline Goldstein

How We Tested

We also spoke with experts to better understand what was required fo🧜r 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, accoཧrding 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 keꦯep 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 ca⛦n reduce muscle soreness, pregnancy increa𝕴ses sensitivity to temperature extremes, and exposing the body to very cold water can pose risks. The brand 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.

Why Trust Post Wanted by the New York Post

For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affilia🐓te links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.

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