Science-Backed Tips for Cold Plunge Before or After Workout Success

After finishing a tough workout, you might wonder if the DIY cold plunge you’re about to take would’ve been more effective before you started. If that sounds familiar, you’re not alone. Many fitness enthusiasts question the ideal timing for cold plunges. In this post, we’ll tackle whether taking a cold plunge before or after your workout is better. We’ll also break down the benefits of both options to help you make the most of your cold plunge routine for better physical and mental health.

To enhance your experience, GoPolar has developed an innovative cold plunge app that tracks your progress, improves your technique, and monitors how cold plunges affect your recovery and performance.

What Is a Cold Plunge?

A cold plunge is exactly what it sounds like a brief dip into an ice bath. And an ice bath is exactly what it sounds like an icy bath. But unlike the long, relaxing baths you take for self-care purposes, cold plunges are quick, therapeutic dips in ice water.

‍“You can create an ice bath by filling a bathtub halfway with cold water and then adding three large bags of commercial ice,” Dr. King says. “Or use a smaller container to focus on a smaller part of the body, such as the elbow.” Collapsible cold plunge tubs are sold online, as well.

Fill your bath with water no colder than about 53 degrees Fahrenheit (11.6 degrees Celsius). But if you’re new to ice baths, Dr. King recommends starting much warmer, at about 68 F (20 C).

Growing Popularity of Cold Water Therapy

Cold water therapy is not new but is all the rage, especially cold plunges and soaks. On TikTok, the hashtag #coldplunge has over a billion views and features countless videos of people shivering and braving the cold water. Cold plunges are a favorite among many celebrities, athletes, and influencers. 

Claimed Benefits of Cold Water Immersion

The supposed benefits of cold water immersion include

• Reducing inflammation
• Relieving muscle soreness
• Aiding with recovery after exercise
• Boosting immunity
• Improving sleep

Some claim that cold water has mental health benefits, such as improving clarity or reducing depression, anxiety, and stress. 

What Are the Benefits of Cold Plunges?

Unsurprisingly, cold plunges are not without risk. Some experts have criticized the practice as risky or downright dangerous. 

7 Potential Benefits of Cold Plunges

1. Ice Baths for Blood Sugar Management

Research suggests that cold exposure boosts insulin sensitivity and helps regulate blood sugar, especially after prolonged exposure or shivering in cold water. The catch? You need to shiver to get the most benefits.

"You're activating your muscles through shivering and that will cause responses that are very similar to what you'd see during exercise," says Heather Haman, an exercise physiologist at the University of Calgary. "Some of the improvements in insulin sensitivity appear to be even better than what you'd see with exercise, which is kind of the surprising part."

Cold exposure alone isn't practical for weight loss, but some small studies suggest it may be helpful in treating type 2 diabetes.

2. Cold Water Immersion and Immune Function

In cold plunging circles, you're likely to hear that a regular freezing dunk could keep you from getting sick. It's possible this helps the immune system, but Haman says the evidence for this claim still needs clarification.

Some papers have shown changes in white blood cells (others not), suggesting the immune system could be better equipped to deal with an infection. However, the real-world significance is still being determined because studies often measure biological markers, not illness.

3. Cold Water Immersion and Inflammation

A widely circulated claim is that cold water can dampen chronic inflammation associated with many diseases, from auto-immune conditions to diabetes. There are undoubtedly biological reasons to think it would, as well as some anecdotal evidence.

"About a quarter of them used it for conditions like fibromyalgia, arthritis, inflammatory bowel disease, all of which are related to inflammation," says Mark Harper, an anesthesiologist and author of Chill: The Cold Water Swim Cure. "So we have an inkling it works." Some studies do show a release of anti-inflammatory markers during cold exposure. 

4. Cold Plunges Help Mental Health

Many cold water enthusiasts stick with it for a simple reason: How it makes them feel. When Harper asked cold water swimmers in the U.K. what conditions they were using it for, "the vast majority came back saying mental health."

Though the evidence on mental health and mood still mostly comes from anecdotes, qualitative data, and some small studies, scientists see it as one of the most promising veins of research.

5. Plunges Help You Handle Stress

A deliberate dip in cold water may equip you for other stressful moments. This concept is known as cross-adaptation, and it has been studied in the context of heat, low oxygen, and cold water. Harper says cold water immersion could essentially train and tone your autonomic nervous system. 

6. Cold Water Immersion Helps With Workout Recovery

You'll hear that cold baths reduce soreness after exercise. That's consistently what studies find, but there's a twist. Research shows that there are better choices than cold plunging for athletes looking to build strength. These findings don't necessarily mean you must throw out the proverbial bath water, especially if you're less worried about building maximum muscle than reducing soreness and stress. 

7. Brown Fat and Cold Plunges

In the cold plunging scene, you hear a lot about what's known as brown fat, which functions like a powerful and small furnace in response to the cold. Unlike the fat most of us think about, brown fat sucks up substantial amounts of glucose and fatty acids to help keep our bodies warm.

"Brown fat is very impressive per gram of tissue," says Blondin. "The problem is we don't have a lot of it as humans."

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Is There a Best Time To Use a Cold Plunge?

Recovering after strenuous workouts is one of the best times to take a cold plunge. This holds especially true for workouts in the heat. When your body temperature stays too high for too long, you risk heat stroke, which is highly dangerous.

Avoiding overheating is essential to recovering from workouts and a significant consideration for cardiovascular safety. Taking a cold plunge after these types of workouts you can help minimize these risks, boosting your ability to recover quickly and minimizing cardio strain levels. 

Cold Plunge First Thing in the Morning for Energy

For most people, cold water immersion is an ideal way to start the day. Plunging into ice water first thing in the morning helps trigger chemical reactions throughout the body that increase energy and mental alertness. Cold water exposure is a great way to boost your energy levels without caffeine when you have a big day ahead. This practice can also help regulate blood pressure, supporting cardiovascular health.  

Cold Plunge Midday to Refresh Mental Energy

Sometimes, mental energy and clarity decline in the afternoon. Sudden immersion in ice water is one way to rejuvenate your entire body and mind. The cold plunge tanks from RENU Therapy are perfectly suited for home or office use, so you can easily get a quick pick-me-up during the afternoon slump.

Exposure to cold temperatures in the middle of the day can also help increase metabolic response, which can help with weight loss and potentially assist with insulin sensitivity.

Cold Plunge After Sauna Therapy for Maximum Benefits

Researchers have found that long-time practitioners of contrast therapy exhibit enhanced health benefits that cold plunges alone don't afford. Inducing the cold shock response immediately after time in a hot sauna produces proteins within the organs that lead to longer lifespans on average.

This science is still being analyzed to determine precisely how it works, but the evidence supporting the therapy spans decades of research covering thousands of subjects. Some research found that regular winter swimming after a hot sauna session has been a secret of good health for Nordic cultures for centuries. 

Level Up Your Cold Plunge and Sauna Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunges and saunas. With GoPolar's cold plunge app, you can track your cold plunges, cold showers, and sauna sessions with your Apple watch.

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

All About Cold Plunging Before a Workout

An icy soak probably isn’t part of your typical warm-up routine—and there’s more research about post-exercise cold plunging than pre-exercise. Still, are there scenarios that could benefit from a cold plunge before a workout? Here’s what experts know so far:

Pre-Workout Cold Plunge Benefits

“You’ll benefit most from a chilly dip before your workout if you’re exercising in hot temperatures. That’s because a cold plunge before exercise can help keep your core body temperature lower and improve workout performance in a hot environment,” says Benjamin Gordon, PhD, instructional assistant professor in applied physiology and kinesiology at the College of Health & Human Performance at the University of Florida. “This is known as ‘pre-cooling’ in research,” he adds.

In fact, according to a 2012 research article in BMC Medicine, cold water immersion is considered the most effective pre-cooling method and outperforms drinking ice water.‍

“You might enjoy your workout more after a cold plunge, too. The shock of the cold water activates your fight-or-flight response,” Tipton says, which could make you feel more alert and fired up to exercise.

In a small 2023 study in Biology, researchers found people who spent five minutes in a 20-degree Celsius cold tub reported feeling more:

• Active
• Alert
• Attentive
• Proud
• Inspired
• Less distressed and nervous

That said, more research is needed to understand whether those mood changes truly carry over to exercise.

Pre-Workout Cold Plunge Drawbacks

With all that in mind, the shock of cold water before exercise isn’t always a good thing. The biggest issue is “physical incapacitation,” as Tipton wrote in a 2017 review article in Experimental Physiology.

Essentially, chilling your muscles and then asking them to work for you might backfire: Strength, power, jumping, and sprinting can all suffer as muscle temperature drops, and your arms are especially vulnerable to these temperature changes.

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Cold Plunging After a Workout

If you’ve ever iced an achy muscle, it probably makes some intuitive sense that cold plunging after exercise might help reduce soreness, but it’s not without risks.

The Perks of Cold Plunging After a Workout

There’s a reason professional athletes lounge in cold tubs after the game. One of the biggest perks of cold plunging after a workout is faster recovery. A 2012 Cochrane review of 17 different studies on cold water immersion and muscle soreness found some evidence that a cold plunge did make people feel less sore, and the relief lasted for up to four days post-workout.

Nevertheless, few studies show physiological changes in the body that would account for this. Cold water immersion makes people perceive less soreness. But hey, whatever works, right?

Muscle Function and Cold Water Therapy

The research isn't as robust regarding what’s going on within your muscles. One microscopic 2014 study in the American Journal of Physiology-Regulatory, Integrative, and Comparative Physiology found that 10 minutes in 10-degree Celsius water helped male athletes’ muscle function rebound faster after an intense strength workout than an active recovery with cycling.

The researchers wrote that that’s a vote in favor of cold water immersion because it could allow you “to complete more work during subsequent training sessions, which could enhance long-term training adaptations.

”You basically see a faster recovery to normal strength levels and to less muscle soreness in that recovery time period,” Gordon explains. Still, more research is needed to support these findings fully. 

The Dangers of Cold Plunging After a Workout

Sparing yourself some soreness sounds excellent, but it’s not all good news. If you’re committed to a strength training routine, you might not want to take a cold plunge regularly.

“Over time, if a person is training long-term with resistance training and doing cold water immersion after repeatedly, [there’s] a negative effect on training adaptations and a decrease in strength gain over time,” Gordon says, pointing to the results of a 2020 meta-analysis in Sports Medicine. When you’re progressing your strength workouts, you’re training your body to adapt to the work and grow stronger over time, but cold plunging could essentially stall that momentum, in other words. The researchers found no issues with cardio exercise adaptations, though.

So, Should You Cold Plunge Before or After a Workout?

Cold plunges deliver distinct benefits based on when you do them. Research suggests that a cold plunge before a workout may enhance performance by reducing your body’s temperature. This can be helpful if you exercise in a warm, humid environment, like a hot yoga class or a long outdoor run in summer. On the other hand, cold plunges after workouts are more about recovery. They can help reduce muscle soreness and return your strength to baseline faster.

Cold Plunge Before Workout: What To Expect

Cold plunging before a workout can help improve performance in hot, humid conditions. The cold water helps cool down your body temperature before exercise, which can help you avoid heat-related issues and maintain better performance. While cold plunging before a workout can help enhance performance, it’s important to remember that your muscles may feel a little stiff and slow to respond. 

Cold Plunge After Workout: What to Expect

You should cold plunge after your workout if you're seeking recovery benefits. Cold water immersion can help reduce perceived muscle soreness and potentially speed up the time it takes for your muscles to return to their baseline strength. Yet, if you’re doing strength training and cold plunge after every workout, be aware that this practice could limit your gains over time.

How To Safely Add Cold Plunges to Your Routine

While cold plunges can be beneficial, they can also be dangerous if not done correctly. Here are some safety tips to keep in mind:

• Always start with a warm-up before getting into the cold water.
• Never jump into the water - slowly ease yourself in.
• If you feel dizzy or lightheaded, get out of the water immediately.
• If you have a medical condition or are pregnant, consult with your doctor before attempting a cold plunge. 

Integrating Cold Plunge Into Workout Routine: A How-To Guide 

Consider incorporating a cold plunge to add a new element to your workout routine. Cold plunges have been gaining popularity recently for their potential benefits, including reducing inflammation and improving recovery time.

Here are a few tips for integrating a cold plunge into your workout routine:

1. Start With a Warm-Up

Before taking the plunge, it's essential to warm up your body first. This can be done through a light workout or stretching session. Warming up will help prepare your body for the shock of the cold water.

2. Choose the Right Temperature

Cold plunges can vary in temperature, ranging from 50-60°F (10-15°C) to as low as 32°F (0°C). It's essential to choose a comfortable temperature for you and gradually work your way down to colder temperatures.

3. Don't Stay in Too Long

It's essential to keep your cold plunge sessions short, typically at least 5 minutes. Staying in too long can lead to hypothermia or other health risks.

4. Gradually Increase Frequency

If you're new to cold plunges, start by doing them once a week and gradually increase the frequency as your body adapts. It's important to listen to your body and not overdo it. 

Monitor Your Heart Rate and Health Trends With GoPolar

GoPolar's cold plunge app is the ultimate resource for enthusiasts who enjoy cold plunges and saunas. With our app, you can easily track your cold plunge, cold shower, and sauna sessions using your Apple Watch. After each session, review your heart rate, monitor trends with Apple Health data, and see how you rank on our community leaderboard. Discover the best cold plunge spots in your area, all within the app!

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

How Long Should You Cold Plunge?

Before you take the plunge, let's discuss timing. Cold plunges can be beneficial, but they can also be dangerous if not done properly. Start slow and take short sessions, like 1-2 minutes, gradually increasing your time as your body adapts.

"How long you plunge 'depends on the individual and their goals,'" explains Frank Lipman, MD, Chief Medical Officer at The Well.

"Start off in small doses: When first starting out, it's okay to do cold plunges in short increments—even 30 seconds at a time—to build up your tolerance. Three to five minutes is a good target time," advises Lipman. In any case, it's important to listen to your body."

Jonathan Leary, founder of Remedy Place, warns that there is such a thing as too much cold water immersion, so you want to ensure that you stay under the point of diminishing returns.

“At Remedy Place, we cap each plunge at six minutes at 38 degrees Fahrenheit, but it depends on how cold the water is," he says. "At warmer temperatures, you can stay in for longer but really it all depends on your physical response at the moment.”

It bears repeating: If you’ve never plunged, starting with short periods and gradually increasing as your body adapts to the cold is essential. “Once someone starts to really shiver, that’s a strong indication that they have reached their limit for that specific plunge," adds Leary.

"Please keep in mind your daily performance can change based on the other external demands on the body. For example, we say to our regulars if they have been out the night before drinking, the next day they might not be able to last as long or shivering might start to occur when usually it doesn’t." 

Cold Plunges and Heat Exposure

The water is freezing, and every bone in my body tells me to get out. But then, something unique happens. As my body adjusts, I feel those euphoric effects kicking in. What's happening here? My body is responding to the cold. The initial shock sends my heart rate and blood pressure up, and blood rushes to my vital organs. Then, as I acclimate, my body begins to warm up and return to homeostasis. Going from cold to heat—like jumping in a sauna after a cold plunge—can amplify these benefits.

"You get even more of a metabolic boost and enhanced recovery by alternating between cold and hot exposures," explains Dr. Lipman. "Just be sure to end on cold."

How To DIY a Cold Plunge at Home

The simplest and cheapest route is to use an existing tub or shower. Depending on the time of year and where you live, the cold tap water may be sufficient to start. Eventually, you'll want to add ice to make the water colder.

If this is your first cold water exposure, I suggest starting with a water temperature of around 55°F. Reusable ice packs do not work well—they retain cold too much, and the tub heats faster than they can effectively cool it off. Store-bought ice bags work, but they end up being pretty expensive. Making your large ice blocks using aluminum catering trays in the freezer is effective, but they also melt pretty slowly, and most people don't have that much empty freezer space.

It's time to go bigger once you're tired of managing ice. No matter your approach, you should think about a few things:

• Water chilling. How will the water get and remain cold? How cold do you need it?
• Filtering and sanitization. With something, your water will get quite nasty within a few days.
• How will you filter large particles and sanitize unwanted algae and bacteria growth?
• The basin. What will you get into? Is it large enough? Will you solve for insulation? Will you have a lid?
  

There are a few popular options, and it can be overwhelming to decide what's best. Here's what I learned:

Chest Freezer Conversions

Overall, this is the cheapest option that includes chilling. However, if anything breaks, you must replace everything because it's all-in-one. Chest freezer compressors are fairly undersized and weren't designed to chill 100 gallons all the time, so you'll be putting a lot of load on them.

There's no built-in filtering and sanitization, so you must solve this separately. Finally, I'm aware of no watertight chest freezers—you'll have to manually seal many seams with a product like JB Weld Water Weld, which is a long process. And then people often use pond liners to make sure it stays waterproof. This also doesn't solve filtering and sanitization, so you must consider that. However, this approach certainly works overall, and many people have conversions that have lasted a few years. This is the best guide I've found.

Ice Barrels / Inflatable Tubs / Stock Tanks

These don't solve chilling or sanitization, but they are simple. They range from reasonably cheap to oddly expensive. They are the same as using your tub since you'll need to manage ice and replace the water often. I needed to clarify these since I wanted something I could use daily.

Many people use stock tanks. These are not any better than the cheaper tubs you can get online; they include no lid and are insulated. Metal stock tanks are heat sinks, which makes their total operating cost significantly higher unless you insulate them well. This YouTube channel has videos about building a stock tank with a water chiller/pump/filter setup.

Readily-Made Cold Plunges

There are tons on the market: 

• The Cold Plunge ($5000)
• Odin Ice Bath ($6900)
• Polar Monkeys ($2800)
• ModPlunge ($3000) and more

The price range buys different (better?) designs and different (better?) chillers, but not much else.

This is the way to go if you have the budget and want low effort.

A Huge Cooler and Water Chiller

I went this route for several reasons. A well-designed cooler solves insulation, which lowers operating costs significantly. It is also watertight with a well-fitting lid and drainage hole. This build also allowed me to choose all the other components. Overall, it's about $1300 cheaper than I could buy pre-made.

Buying the cooler first lets you have an ultra-insulated tub with which you can use ice until you decide to build the rest. It's around the exact cost of the Ice Barrel mentioned above but better in almost every way.

Temperature Maintenance and Chiller Efficiency

My setup chills the water at roughly 2°F per hour. With water at 40°F and ambient air around 75°F, when the chiller and pump are off, the cooler's insulation is good enough only to lose roughly 1-2°F per day. I will update this when it's warmer where I live—regardless, the chiller is more than enough to keep it cool. It can get below 40°F without issue, which is my current operating temperature.

The build was quite fun, and I learned a lot. Let's get into it.

Building Your Own Cold Plunge 

Here's what we're building. Here are the major components. Shop around to get a good deal.

1. Grizzly 400 Cooler

The best deal online I found was through WebstaurantStore—they quoted me $709. You can also sign up for a month-long trial of their Plus program for reduced shipping.

2. Danner Mag-Drive Pump

I chose a pump that pumps 1200 gallons per hour ($110 on Amazon), but many people are happy with the 950 gallons per hour model ($90 on Amazon). I lean slightly towards the larger one because it has a stronger flow rate. Don't get a cheap pump that will die on you.

3. Culligan HF-360B Whole-house Filter

It's better to go larger than smaller on a filter. It costs $33 on Amazon. Here are the replacement filters that I use.

4. Active Aqua 1/4 HP Chiller

This is smaller than chillers for many stock tank plans you may find online because the cooler insulates so well. It may be overpowered for my climate, but the next smaller size is 1/10 HP (see notes below about sizing estimates). As of June 2024, Amazon has the 1/4 HP for less than $600.

You'll need tubing and a few fittings. For my exact build, here's what I ordered:

• Ten feet × PVC Vinyl Flexible Tubing (Amazon): Ten feet should be enough if you have a compact layout like mine, but an extra tube gives more flexibility. You can use any flexible tubing appropriate for water use outdoors. Sticking with a 3/4-inch inner diameter is the most straightforward since that's the size we'll use for all other parts.

• 2 × Thick-Wall Through-Wall Pipe Fitting bulkhead: This part goes through the holes in the cooler, creates a tight seal, and provides plumbing threads for you to screw into. You may be able to find something cheaper, but this worked well for me. Make sure it allows for 2 inches of thickness.

• 4-6+ × Plastic Barbed Hose Fitting Adapter: Since these are cheap, I recommend that you get a few extra so you're able to change the design slightly if you want, such as not screwing the filter into the pump. Since I use one Union Straight Connector (below), I needed six total.

• 1 10-pack box × Worm-Drive Clamps For Firm Hose and Tub.

• 1 × Rectorseal T Plus 2 Pipe Thread Sealant (Amazon). This goes on all fitting threads to ensure a watertight seal. You can use any thread sealant, but get one that does not harden so that you'll be able to unscrew fittings if necessary. Some people use Teflon tape, but in my experience, thread sealant (also called pipe dope) is far more effective.

• (Optional) 2 × Plastic Cam-and-Groove Hose Couplings, male and female ends. This allows you to connect and disconnect from the cooler easily. If you wish to attach a hose semi-permanently instead, get two extra plastic barbed hose fitting adapters.

• (Optional) 1 or 2 × PVC Union Straight Connector. You can easily attach and detach tube sections from each other. You can skip this entirely, but it can be useful to be able to easily detach components without unfitting the barb fittings. Add two Plastic Barbed Hose Fitting Adapters for each union connector you add to my system.

• (Optional) 2 × PVC On/Off Valve. This is only if you want to disconnect everything cleanly with no leaks. I did not do this, but you may want it. Alternatively, you can use cheap rubber stoppers to plug the inlet/outlet ports on the bulkheads.
  

For tools, you'll need a flathead screwdriver to tighten the tube clamps, a 1-5/8 inch hole saw to cut holes in the side of the cooler, and a power drill.

Build Process

Ordering Parts

If you can find a Grizzley cooler locally, do that. If you buy online, the cooler will likely be delivered via freight and so will likely arrive slowly. Make sure to order everything well ahead of time when you intend to build the cold plunge. The cooler is over 100 lbs, so it's best to have someone to help unload it. Or you can be like me and try to move it yourself.

Plan Out Your Build

Even if you follow my build exactly, lay out all your parts and have all the fittings you will need. Once you start assembling everything, you don't want to realize you're missing something.

I chose to screw my filter straight into my pump to avoid one tube section and keep it more compact. However, I may eventually mount the filter on the wall, which is how it was designed to be used.

Drill Holes in Your Cooler

This obviously must be done, so be careful and methodical. The holes can be on the side or back, depending on where you want the pipes to come out. The cooler floor is pretty thick, so don't drill too low. Additionally, don't drill the outlet too high because it needs to be able to suck water in.

Marking and Positioning the Holes

Mark the center of where you will drill, and then check several times that it's in a good location. I chose to add both holes to the ends in the center, with the outlet below the inlet. My outlet hole is 9 inches from the bottom of the cooler (on the outside), and the inlet hole is 18 inches from the bottom of the cooler.

Drilling the Pilot Holes

Drill a pilot hole where your hole will go. This will help the hole saw bit not wander on the cooler's slick plastic surface. Make sure to drill perpendicular to the cooler wall. The cooler walls are slightly flared outwards, so it's easy to accidentally drill slanted.

Cutting the Main Holes with a Hole Saw

Use your hole saw to cut the hole.

Tip: run the hole saw backward (reverse on the drill) to make an immaculate surface cut. Once you've started the hole, you can use the forward direction.

The wall is thick, and you don't want any tear-out inside the cooler, so stop before going through. The hole saw's drill bit should pierce through, so you'll know exactly where to cut from the other side. If it doesn't, use your standard drill bit to create a guide hole that goes all the way through. Once it's through, use the hole saw inside the cooler to go through. Remember to run the hole initially seen in reverse to get a clean hole.

• My hole was 44mm thick (~1.7 inches), but yours may differ depending on where you put the hole.
• I then added caulk to the hole inside the cooler to ensure a good seal. This ended up not being required because I sealed it further later, but based on some research online, it is worthwhile to seal it somehow.

Install the Bulkhead Through-wall Fittings

• I added a thick layer of JB Weld Water Weld around the entire fitting on the inside. This may not be necessary; the downside is that the fitting can't be removed. I recommend not doing this initially and only considering it if you see leaks.
• Put together all the fittings. A generous layer of pipe thread sealant is applied to all threads using the included brush to prevent leaks.
• I laid everything exactly where I wanted it to go, which made sizing the tube much more accessible. Ensure there are no tight turns that your tube won't be able to create quickly
• Cut the tube. Do one section at a time, attach it thoroughly, and cut the next one. This lets you make minor adjustments as you go. To quickly insert the tube into the barbed pipe fittings, put it in hot water for around 10 seconds. The tube will become much more pliable, and you can attach it quickly to the barb fittings.
  
• Attach one tube end, then add two hose clamps (one for each barb fitting). You can tighten these later, but once you put the barb fittings on, you will need help to add them easily.
  

This part goes fast, and in a few minutes, you'll have everything assembled:

• Tighten the hose clamps, and you're ready for a static leak test. 
• Fill your cooler with water to cover the outlet hole. Water will start to flow towards your pump. 
• Carefully check for leaks. If you see nothing, turn everything on.]\Carefully examine all fittings and seals to ensure no drips are coming. Be exhaustive, as fixing the problem is far easier before the cooler is filled.
• After it's filled, you get to test it out.
• I recommend removing the metal hinge. As long as you're careful not to push the plastic hinges hard, it's entirely unnecessary, and mine and several others rusted over a few months. I plugged the holes with caulk.

Maintenance

Your cold plunge will stay calm, and the filter will remove most particulates. Depending on whether your plunge is inside or outside and how clean you are when you get in, you may also need to consider sanitization in addition to your filter. Hydrogen peroxide (2-3oz of 12% solution) or chlorine (~3g of chlorine granules for hot tubs) both work. Do not do both -- they react with each other. You may want to pick up a test kit to keep levels in check, but initially, you can use your best judgment and adjust as needed to keep the water clean.

Ozone Generator Installation and Risks

Alternatively, you can use an ozone generator that aligns with your system instead of chemicals. This is tricky to get right, involving a venturi and an ozone generator that can output enough ozone and carries some respiratory exposure risk. There's also internet controversy about whether the ozone would break down the plastic from which the Grizzly is made (with several others saying it won't).

You may also want to get some hot tub cleaning tools for larger particulate so that your outlet doesn't suck up (such as if it floats or sinks to the bottom). This $1 water toy (or, better, this one with better capacity and thicker plastic) is useful for collecting particulates on the cooler floor.

Check your filter regularly to ensure it's clean enough. Filters are fairly cheap, so replace them as they get clogged to prevent your pump from falling.

Optional Improvements

The most significant improvement I'd recommend is adding a temperature controller. This allows you to automatically shut off the pump and chiller when they're not needed and gives you remote control monitoring and basic intelligent automation. I use the Inkbird WiFi ITC-308. The temperature probe fits with the lid closed, but you can also drill a hole to slide it through. If you do, I recommend using a straw or small tube to line the hole so no water can get into the cooler insulation.

The Inkbird stays plugged in and on, and you'll plug the chiller and pump into the "Cool" outlet (with a power strip or similar).

Once set up, you can only run the chiller and pump when the temperature is above a set point, which should be slightly above the chiller's temperature. Even though the chiller can be programmed to a specific point, it'll still draw power, and you'll be running your pump.

Inkbird Smart Automations for Scheduled Cycles

Inkbird supports smart automations, which let you do more complicated scheduled temperature-controlled cycles. I decided to run my system only at night (cheaper power). At 1:30 am, I have an Inkbird automation that sets the temperature to 45.5°F (my target temperature). Then, at 3:45 am, I have it set the temperature to 55°F, which immediately turns off the pump and chiller.

Temperature Settings and Energy Efficiency

The Grizzly's insulation is good enough that in the summer, my plunge would gain about 6°F before the next night cycle, which was acceptable for me. If you're in a warmer climate or the cooler is in the sun, you may need to change these numbers a bit. Running the chiller and pump only two hours daily reduces the total electrical cost to less than $10/month, even in the summer.

Note that this specific configuration means the filter is only used over two hours daily. This has been fine, but I need more. If so, just increase the amount of time the pump runs.

You may consider a master-controlled (also called control/switched\) surge protector. These are often sold to save energy. If the master device stops pulling power, it reduces power to secondary devices. The pump will be the master, with the chiller as secondary, so if the pump stops for whatever reason, the chiller will also be turned off.

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How Often Should You Use a Cold Plunge?

When it comes to how often you should take a cold plunge, there is no definitive answer. Some of this comes down to how your body reacts, which is different for everyone. Some people have a much higher tolerance for cold than others, while some have practically no tolerance for cold. Depending on where you're at on the continuum of cold tolerance, you should have fewer sessions each week. 

Four Times Per Week is the Goal

Remember that most research shows an average of four days a week is the minimum requirement for the best health outcomes. Much research has yet to be done on whether it's possible to take ice baths too often. With that said, though, many professional athletes take ice baths daily, and sometimes more than once per day. This could indicate that it's not harmful even to take ice baths more than once per day, which is more than the average person probably wants to do. 

It Depends on Your Personal Needs

It boils down to your needs. If you're recovering from highly intense workouts five days per week, taking ice baths in the morning and evening might be justified. Athletes engaging in high levels of exercise at this frequency often suffer from chronic muscle soreness, which ice baths can deliver significant relief. 

Start Slow, and Pay Attention to How Your Body Responds

When starting with cold water therapy, it's essential to start slowly. Like with exercise or weight lifting, starting slow is an excellent way to establish a strong habit that stands the test of time. Because consistency is the primary factor in gaining health benefits from cold plunging, taking care not to overdo it at first can pay off in the long run. For beginners, it's best to ease into cold-water immersion by practicing two to three times a week at more tolerable temperatures.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Cold plunging, or cold therapy, enhances recovery and boosts performance for athletes and fitness enthusiasts. The GoPolar cold plunge app is designed to help you track and optimize your sessions, elevating your experience.

With GoPolar, you can:

• Track Sessions: Use your Apple Watch to monitor your cold plunge, shower, and sauna sessions.
• Review Data: Review your heart rate and track trends with Apple Health data after each session.
• Join the Community: Compare your scores with others on our leaderboard and engage with the community.
• Discover New Spots: Find the best cold plunge locations in your area through the app.

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.