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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 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.”

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.

For those seeking a high-quality cold plunge that doesn’t take up a lot of space, we found Plunge’s Pod the best option. Along with its smaller footprint, it gets cold “super fast,” according to Murphy. It also has an easy setup straight from the box, and we always give brownie points to anything that doesn’t require us to hire a TaskRabbit.

The Plunge Pod’s chiller works with an app, which you can set up with a simple-to-use QR code. From there, users can control the temperature and jets, plus set reminders for when to change the filter.

New York Post Review: “It’s extremely easy to set up out of the box. The hard shell tub is obviously already constructed and lighter than it looks, but still extremely sturdy,” shared Murphy. “The hard top is a huge plus for keeping it outside.

The tub is a great size and very well built. I feel extremely comfortable leaving this outside as it’s a hard shell. It also comes with a strap to ensure that the cover is on tightly (mainly for safety, to ensure no one can fall in accidentally)…I am 6 feet tall, so I had no issue getting in and out. If you’re a shorter person, you may need a step to get in. There is a small ledge within the tub if you’d like to try to sit, but this is definitely a tub where your knees are bent. Overall, this is a fantastic cold tub. Set up in under an hour, the interface is easy, and I love the fact that it learns as you go and sets reminders to clean/replace filters.”

For a limited time get $1,000 off cold plunges and saunas, plus unlock an additional $500 off when you sign up for SMS.

Material: UV-resistant, acrylic shell | Temperature Range: 37 Fahrenheit minimum setpoint to 98 Fahrenheit  | Indoor/Outdoor: Outdoor | Filled Weight: 820 pounds | Dry Weight: 94 pounds | Capacity: 87 gallons

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.

Murphy also tested this model and was thoroughly impressed. “Of the chillers that I have reviewed, the Sun Home Cold Plunge has been the most impressive,” he shared. “Sun Home has definitely figured out most of the kinks in regards to offering a high quality, powerful chiller and tub. I was most impressed with how quickly the chiller cooled the amount of water.”

Along with its size (it can fit two people!), Murphy appreciated how quickly the tub became cold, as well as the included insulated hose cover. “This helps keep the temperature not only in the chiller and tub, but while the water is in motion as well,” he explained.

The new Sun Home app to manage a schedule, temperature, power on/off, is an upgrade. This allows users to control essentially every aspect of the device from their phone. “If you want the tub to be at the ‘perfect’ temperature upon waking up, you can set that up for yourself,” Murphy said. “If you’re short on time and want it on when you return from the gym, you can turn it on when you leave and have it chilling when you get home!”

Although he felt raising the temperature could have been easier, he praised the Sun Home Saunas customer service who helped him through the issue. “Overall, if you’re looking for a top of the line, portable, cold plunge, the Sun Home Cold Plunge is the way to go,” he said. “Easy set up, good user experience, great customer service, and thoughtful design features. This does come with quite the price tag, but if you’re serious about a long-lasting cold plunge, this is the one for you.”

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

We like to think of the Nordik Recovery Premium Bundle 2.0. as the BMW of cold plunge tubs, it performs well at a reasonable cost in comparison to other luxury cold plunge tubs on the market.

“The Nordik Recovery Ice Bath and Chiller combo does exactly what you want it to do at a very reasonable price,” Murphy said after testing it for a month. “The most difficult part of Nordik Chiller’s process is actually getting in the cold water!”

Murphy found the setup of the cold plunge easy, too. “It has PSI limits, and since this tub is a bit smaller (which can be seen as a con), it was pumped up fairly quickly,” he explained. “Within the tub, it has ‘min’ and “max’ water lines to ensure that the chiller can pull enough water to chill and pour back in. Filling is as simple as using a garden hose.”

The Chiller is easy to work, as well, with the hoses connecting intuitively. “A nice bonus is that not only does the chiller come with a filter already installed, but two more are included within the box! It is recommended to change the water about every two-ish weeks, bu it’s all about your personal preference. You can easily turn it on, set the chiller to the desired temperature, and then let it get to work.”

According to Murphy, the chiller works very fast and also keeps a steady temperature, which is all he or anyone else could ask for. His biggest struggle while testing was the app, mentioning that there are still some bugs. However, he also noted that it would be a “great” accessory, once all the technical kinks were knocked out, allowing users to schedule when the tub turns on, as well as its temperature.

Material: Military-grade PVC | Temperature Range: As low as 37 degrees Fahrenheit | Indoor/Outdoor: Both | Filled Weight: N/A | Dry Weight: 63 pounds | Capacity: 105 gallons

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

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

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

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

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

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.

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.

“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.

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.

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.

Ice baths help athletes recover faster, reduce muscle fatigue, and keep them performing at their best. It also soothes aches and pains.

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.

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.

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.

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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