Step-By-Step Guide to Cold Plunge for Beginners + 5 Tips to Maximize It

Cold plunging is all the rage right now. No longer just a trend among athletes and biohackers, cold therapy is going mainstream for good reason. Research shows that regular exposure to cold can reduce muscle soreness and inflammation, boost immunity, improve mood, and even help you live longer. Not surprisingly, more people than ever are building DIY cold plunge pools or buying inflatable or rigid cold plunge tubs for their backyards. As with any new endeavor, getting started can feel daunting. This article will provide information on how to start a cold plunge for beginners with confidence and experience maximum health benefits like enhanced recovery, boosted energy, and improved mental clarity from their very first plunge.

GoPolar's cold plunge app is a valuable tool to help beginners achieve their objectives, such as starting cold plunging confidently and experiencing maximum health benefits like enhanced recovery, boosted energy, and improved mental clarity from their first plunge. The app offers simple, easy-to-follow instructions and plunging protocols that take the guesswork out of cold therapy.

What Is a Cold Plunge?

A cold plunge involves immersing your body in cold water for recovery and health benefits. Cold plunges also referred to as cold water therapy, cold water immersion, or ice baths reduce inflammation to help athletes recover after intense exercise. Cold plunges can also help reduce:

• Soreness
• Manage pain
• Improve mood
• Boost your immune system

A Brief History of Cold Plunges 

According to Dr. Phil Jaekl in an article by Medical News Today, “The earliest written records of using cold as medical therapy is an ancient Egyptian text,” specifically the Edwin Smith Papyrus, a medical treatise that dates back to between roughly 1,600 to 3,500 B.C.E. Later, Hippocrates of the Ancient Greeks (c. 460-370 B.C.E) prescribed the use of snow and ice to stop bleeding, among other cold treatments. Many different cultures, including those of Norway and Sweden, have practiced ice bathing in some form or another for centuries.

But it wasn’t until the 17th and 18th centuries that cold bathing was more fully explored as a medical treatment. For example: 

Historical Origins of Cold Water Therapy

• English physician John Floyer (1649-1734), who is best known for introducing the practice of counting your pulse, also advocated for the use of ice baths in the treatment of diseases. 
• Scottish physician and important Enlightenment figure William Cullen (1710-1790) started prescribing various types of cold water immersion to treat bodily ailments. 
• French army surgeon Baron Dominique Jean Larrey (1766-1842), known for establishing rules of triage, started icing (and therefore numbing) limbs before amputation as pre-treatment to numb the area. 

Modern Popularity of Ice Baths

The ice bath as we know it today really took off around 2002, when marathon runner Paula Radcliffe stated that ice baths played a crucial role in her winning the 10,000-meter event at the European championships. Since then, cold plunges have become more commonplace amongst athletes and non-athletes alike, from Michael Phelps to the Radio City Rockettes to Madonna. Notable personalities like Wim Hof, known as “The Iceman,” have also helped popularize cold therapy and ice bathing.

Along with providing an in-depth idea of the effects and benefits of cold water on our bodies and minds, ice baths have become more sophisticated and easy to use. Today, you don’t have to seek out an icy lake or bring home endless bags of ice to experience the benefits of ice bathing. 

Who Can Benefit From Cold Plunges? 

Cold therapy and ice baths can benefit athletes and non-athletes alike because their effects are not limited to athletic recovery. 

How Do Cold Plunges Work? 

Cold plunges use your body’s physiological responses to cold exposure to promote health benefits. 

Vasoconstriction

When immersed in cold water, the body immediately responds to constrict blood vessels in the skin and extremities. This constriction serves two primary purposes. 

• It conserves heat by reducing blood flow to areas where heat loss is most significant, the skin's surface. 
• It shunts blood away from peripheral tissues, minimizing potential damage from extreme cold. 

Reduction in Metabolic Rate

Exposure to cold water can lead to a decrease in metabolic rate, primarily by slowing down enzymatic reactions. This reduction may reduce the effects of inflammation and oxidative stress, making it particularly relevant for athletes seeking to recover from strenuous exercise, muscle fatigue, and soreness. 

Analgesic Effect

Cold exposure triggers the release of endorphins, the body’s natural painkillers. This analgesic effect can relieve muscle soreness and discomfort and contribute to pain management. 

Rewarming Effects

After you exit your ice bath, your body will warm up again. This involves vasodilation, the opposite of vasoconstriction, in which blood vessels in the skin and extremities expand to allow increased blood flow. This phase is critical for restoring average circulation and facilitating the delivery of oxygen and nutrients to tissues, aiding recovery.

Are Cold Plunges Really Good for You?

Improved Heart Health

Cold plunges enhance cardiovascular health. A 2016 review noted these effects. Cold water therapy boosts blood flow, reduces heart rate, and improves overall heart health. Researchers have linked cold exposure with improved circulation and reduced blood pressure. Another study found that cold exposure improved circulation in the elderly, who often struggle with this issue. 

Improved Metabolism

Cold plunges improve metabolism. The same 2016 review found that cold exposure helps the body burn fat for heat, possibly reducing the risk of metabolic diseases. Cold plunges also reduce body fat. 

Reduced Pain

Cold therapy reduces swelling and numbs nerve endings to decrease pain. Numerous studies have found that cold plunges help sore muscles recover faster after intense exercise. A 2022 review on cold water therapy concluded that cold water immersion after exercise helps reduce muscle soreness and speed recovery. 

Boosted Mood

Cold plunges may produce a mood boost that extends to long-term mental health benefits. Research on cold showers indicates that the practice can help reduce anxiety and depression. Cold exposure activates the sympathetic nervous system, releasing norepinephrine and other stress hormones. Cold plunges also trigger an analgesic response and help regulate the autonomic nervous system, which may help relieve anxiety and depression. 

Improved Insulin Sensitivity 

Cold exposure improves insulin sensitivity and reduces insulin resistance. A 2022 review found that several studies suggest cold water immersion could help prevent metabolic diseases like Type 2 diabetes. 

Stronger Immune System 

Cold plunges may boost the immune system. A 2016 study found that cold showers improved immune function in healthy adults. Participants who showered in cold water for at least 30 seconds had a 29% reduction in sick days compared to controls. Regular exercise resulted in a 35% reduction in sick leave. 

Reduced Inflammation 

Cold plunges reduce inflammation. Research shows that cold exposure helps treat inflammatory conditions like arthritis and may reduce the risk of chronic diseases associated with heightened inflammation.

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When is the Best Time to Try a Cold Plunge for the First Time?

So, once you've set your tank up in your home or office and it's ready to use, is there the best time to take the plunge? And, what about how often should you practice cold water therapy? Is it possible to use a cold plunge tank too often?

Is There a Best Time to Use a Cold Plunge?

One of the most common questions people have when buying a cold plunge tank for home is when they should plunge. 

• Are there benefits to cold plunging at certain times of the day? 
• Or should you plunge based on activity? 

Much of this depends on what you're trying to achieve from cold plunging. For most, plunging based on activity proves most effective. Let's look at some examples that can help guide your routine planning.

After Workouts in the Heat

Recovering after strenuous workouts is one of the best times to take a cold plunge. This especially holds 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 major consideration for cardiovascular safety. By taking a cold plunge after these types of workouts, you can help minimize these types of risks, boosting your ability to recover quickly and minimize cardio strain levels.

First Thing in the Morning

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 of you. This practice can also help regulate blood pressure, supporting cardiovascular health.

Afternoon Break Time

Sometimes the afternoon can be a time when mental energy and clarity decline. Sudden immersion in ice water is one way you can rejuvenate your entire body, including my mind. The cold plunge tanks from RENU Therapy are ideally suited for home or office use, so you can quickly get a quick pick-me-up during the afternoon slump. Exposure to cold temperatures in the middle of the day can also increase your metabolic response, help with weight loss, and assist with insulin sensitivity.

Following a Hot Sauna Session

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 vital organs that lead to longer lifespans on average. 

The science is still being analyzed to determine how this 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.

Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your 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.

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How to Prepare for Your First Cold Plunge

Preparing mentally and physically before taking your first cold plunge will help you have a more enjoyable and practical experience.  

Start Slow with Cold Showers

If you're new to cold water therapy, incorporate cold showers into your daily routine. Start with 30 seconds of cold water at the end of your regular shower and gradually increase the duration. This will help your body acclimate to the cold and simplify the transition to cold plunging. 

Determine Your Baseline Cold Tolerance 

Everyone's cold tolerance is different. Take note of how long you can comfortably stay in a cold shower or pool. This will give you a starting point for your first cold plunge session. It's okay to start with shorter durations and work your way up as your body adapts. 

Have a Plan and Set Intentions 

Decide on the duration and frequency of your cold plunge sessions. Begin with 1-2 minutes and gradually increase to 3-5 minutes as you become more comfortable.

Set intentions for your practice, whether it's to reduce inflammation, boost energy, or improve mental clarity. A clear purpose will help you stay motivated and focused during your plunge. 

Gather Necessary Supplies 

Before starting your cold plunge, make sure you have the following items on hand:  

The Tub 

For a DIY ice bath in your bathtub, you’ll need:  

• Tub or container  
• Thermometer  
• 1-3 bags of ice 
  

If you’re using a stand-alone tub without a faucet, you’ll also need a hose. If you’re using a ready-made tub, you’ll need your tub and a hose. Our tubs quickly adjust the water temperature for you, so you don’t need to buy and haul around bags of ice daily.  

Other Supplies

Ice bath clothing: What you wear into your ice bath is up to you. We recommend that people new to ice baths wear a T-shirt and shorts, but some wear a sweatshirt, booties, and gloves. Most experienced ice bathers wear at least a bathing suit.  

• Timer: Keep this within reach.  
• Towel: Having a towel immediately at hand makes your post-plunge experience much more enjoyable.
• Post-plunge clothing: Like the towel, having a long-sleeve shirt, pants, and socks nearby will smooth your transition out of your ice bath.
• Chair, step stool, and non-slip mat: Depending on your setup, having these items near your tub may be helpful. The chair and step stool can help you get in and out of your tub (and serve as a nice place to put your timer), and the non-slip mat can help you feel more secure as you get out of the cold water.  

Step-By-Step Guide to Cold Plunge for Beginners

Get to Know Your Cold Plunge Tolerance Before You Start

Before taking a cold plunge, it's wise to determine your baseline tolerance for cold water. This will help you avoid pushing yourself too far and potentially causing harm. 

Assessing Your Tolerance for Cold Water

First, note how long you can comfortably stand in a cold shower or pool. This will give you an idea of your starting point for cold immersion. 

Safety Considerations for Cold Water Immersion

It's also vital to consider any medical conditions or medications affecting your ability to tolerate cold water. For example, individuals with Raynaud's disease or diabetes may have a lower tolerance for cold water. If you have any concerns, it's best to consult with a healthcare professional before attempting cold immersion. 

Starting Slow and Gradually Increasing Exposure to Cold Water

Once you know your baseline tolerance, start with short dips in the cold plunge. Begin with 30 seconds and gradually increase the time as your body adapts to the cold. Listen to your body, and don't push yourself too quickly.

It's important to note that everyone's tolerance for cold water is different, so what works for one person may not work for another. Take the time to find what works best for you and always prioritize safety. 

Prepare Your Cold Plunge with Water at the Right Temperature

Start by filling your tub or cold plunge pool with water. The ideal temperature for beginners is between 50-59°F (10 and 15°C). A thermometer monitors the water temperature and ensures it stays within this range. If you're using a regular bathtub, you can add ice to reach the desired temperature. 

Ease Into Your Cold Plunge to Avoid Shock

When the water is ready, enter the tub slowly and with control. Avoid jumping in, as this can cause a shock to your system. Instead, step in gradually, allowing your body to adjust to the cold. Start by immersing your feet and lower legs, then work your way up to your waist and chest. 

Regulate Your Breathing to Manage the Cold Plunge

As you enter the cold water, focus on your breath. Take slow, deep inhales through your nose and exhale through your mouth. This breathing technique will help you stay calm and regulate your body's response to the cold. Continue this breathing pattern throughout your plunge. 

How Long to Stay Immersed

For your first few sessions, aim to stay immersed for 2-5 minutes. This duration is enough to experience the benefits of cold therapy without overwhelming your body. You can gradually increase your plunge time as you become more accustomed to the cold. 

Exit Your Cold Plunge Slowly and Warm Up Naturally

When your time is up, exit the tub slowly and carefully. Avoid rushing out of the water, which can cause dizziness or lightheadedness.

Once out, dry off with a towel and dress in warm, dry clothing. Rather than taking a hot shower or bath, allow your body to warm naturally. You can also do light exercises or stretches to promote circulation and warmth. 

Stay Consistent with Your Cold Plunge Sessions

For optimal results, aim to incorporate cold plunges into your routine 2-3 times weekly. As you become more comfortable with the practice, you can experiment with colder temperatures and longer durations.

5 Top Tips to Maximize Your First Cold Plunge

1. Wear a Hat or Earmuffs  

When you go for a dip in icy water, your body loses heat at an alarming rate. A significant portion of that heat escapes through your head and ears. Wearing a hat or earmuffs can help retain heat and make your cold plunge experience more tolerable. Look for insulating materials like wool or neoprene for optimal warmth.  

2. Use a Neoprene Vest or Top  

Neoprene is a synthetic rubber material that provides excellent insulation and buoyancy. Wearing a neoprene vest or top during your cold plunge can help maintain core body temperature and make the experience more comfortable. Neoprene garments are available in various thicknesses, so choose one that suits your preferences and the water temperature.  

3. Distract Yourself with Music or Meditation  

Taking your mind off the cold can make your plunge more bearable. Create a playlist of your favorite upbeat or relaxing songs during your session. Alternatively, practice meditation or deep breathing exercises to calm your mind and focus on the present moment. Distracting yourself with music or meditation can help the time pass more quickly and make the cold feel less intense.  

4. Plunge with a Partner  

Sharing the cold plunge experience with a friend or family can make it more enjoyable and less daunting. Having a plunge partner provides moral support, encouragement, and a sense of camaraderie. 

You can challenge each other to stay in the water longer, share tips and experiences, and celebrate your progress together. Plunging with a partner also adds an element of safety, as you can look out for each other and ensure everyone is comfortable and well. 

5. Warming Up Afterward  

While your first instinct after a cold plunge may be to jump into a hot shower – don’t! The sudden temperature change could cause you to pass out. It’s better to raise your temperature gradually. If you’re cold plunging outdoors:

• Step one is to get inside. 
• Put on something warm and comf
• Do some light movement and deep breathing
• Sip on a cup of hot tea

Give your body a chance to come back into balance naturally. Just be careful as the warming process involves pretty intense shivering.

Elevate Your Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your 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.

What is the Best Cold Plunge Tub for Beginners?

Plunge Cold Tub: Your Cold Plunge Buddy

The Plunge tub cools, filtrates, and sanitizes to provide clean, cold water on demand. It can be used indoors or outdoors, and installation is easy. The tub has an insulated spa cover, cell phone holder, skimmer net, and even a rubber ducky for fun. 

Ice Barrel 400: Great for Beginners

The Ice Barrel is a cold therapy tub for one person. It’s a simple-to-use, lightweight, and fully functional way to get the benefits of ice baths. The one-person barrel allows most body types and sizes to sit upright while fully submerged. 

Customers rave about the Ice Barrel on the brand’s website and give it five stars. One reviewer explains: “It’s definitely the next best thing to having a cold stream or river in your backyard. I’m an extremely active person and use my ice barrel a few times a week for pain management and recovery from skating and working out.” 

Renu Therapy Cold Stoic 2.0: Elegant Yet Functional

Renu Therapy’s durable, well-insulated Cold Stoic tub features a fully enclosed body, making it suitable for indoor and outdoor use. Unlike other tubs, this one features an enclosure that protects mechanical and electrical parts from the elements. The tub is fully sealed and has a high flow, extra-energy-efficient chiller, making next to zero noise. 

Customers are satisfied with the Cold Stoic, as 5-star reviews on the website show. One reviewer notes: “We plunge almost every day! It is so beautiful also and adds to our ‘spa’ room! Not only do we use it, but we basically have a line out our door of our friends who also love it.”

Odin Ice Bath: Unique and Efficient

As the only cedar plug-in ice bath that makes its ice, Odin’s handmade Ice Bath is unique. It’s also simple to use and doesn’t require plumbing, just fill it with water, plug it in, and set the temperature. The unit’s filtration system uses an ozone generator to sanitize and a pleated sediment filter to clean the water and keep it clear. 

Customers love the Odin Ice Bath. One says, “The Odin original has been the best asset to healing from injuries, recovery, and stress resilience. It has greatly helped with my breathing and desensitizing past sternum surgery trauma. I highly recommend the team and the amazing product!” 

CoreChill Elite Cold Plunge Tub: For Serious Plungers

If you’re seeking a quality, commercial-grade cold plunge tub for your home or business, this model from BlueCube is worth exploring. Featuring a powerful chilling motor, the self-contained stainless steel tub provides up to 75 continuous ice baths and is easy to maintain. Customers rave about the tub on the BlueCube website. 

One business owner comments: “Our customers look forward to Saturday morning plunges in our BlueCube. We can run 13 people back-to-back no problem.” While the tub does take care of the water maintenance for you, some may feel that the trade-off may be with the actual setup and breakdown of the tub. Still, the brand’s website shows several 5-star customer reviews, highlighting the ease of use and excellent customer service.

Plunge Lab Cold Plunge Tub XL: Big on Space and Features

This portable and lightweight indoor and outdoor tub is a great option for people with small spaces, yet it still fits two people. The triple-layered waterproof material is durable and easy to clean. Amazon customers give this tub 4.3 out of 5 stars and are satisfied with its affordability and utility.

Edge Theory Labs Edge Tub Legacy: Inflatable Yet Sturdy

The Edge Theory Labs Edge Tub Legacy has an advanced filtration and sanitation system to keep the water clean and ready for your plunge. It’s inflatable yet sturdy and designed to be used in a fixed spot or as a portable tub. 

While the tub does take care of the water maintenance for you, some may feel that the trade-off may be with the actual setup and breakdown of the tub. Still, the brand’s website shows several 5-star customer reviews, highlighting the ease of use and excellent customer service.

Tru Grit Inflatable Ice Bath: Take Your Plunge Anywhere

The Tru Grit Inflatable Ice Bath is easy to take with you anywhere, thanks to its handy PVC shell that rolls up into its backpack. It’s also easy to fill up and empty out, with specific ports designed to work with most garden hoses. 

Customers on the brand’s website give the ice bath 4.7 out of 5 stars, noting it’s great for trips. One customer says: “This is my first dedicated ice plunge and I’m thrilled with how well it keeps the water cold. It folds up nice and comes with a convenient carrying case and pump.”

Mueller Recovery Care Tub: Endorsed by Experts

This inflatable ice bath from Mueller is great for use at home or on the go, whether you’re nursing an athletic injury or simply need to relax and unwind. Therapists who specialize in athletic recovery endorse this tub as an easy choice for sports teams on the go or athletes who need treatment.

Plunge Air: Affordable and Portable

The Plunge Air Pro is Plunge’s answer to folks wanting to tailor their experience to their personal space, goals, and price points. The Plunge Air is not as long as its heavier, original counterpart, the (standard) Plunge, but it’s just as wide and a little taller (4 in). The Plunge Air Pro is inflatable and portable. It comes with a dedicated, roomy backpack to take it anywhere, from weekend getaways to social events. 

It’s made from durable, UV-resistant fabrics and crafted with drop-stitch technology for durability. You can leave it inflated and outdoors in any weather, including rain, snow, and sun. If cost is a concern, you can add ice manually to the Plunge Air Pro. For efficient chilling and filtration, you can connect it to the PlungePure Chiller instead.

Hydragun Supertub: Best Cold Plunge for Beginners

Hydragun’s Supertub Cold Plunge earns the top spot for its excellent temperature regulation and versatility for different body shapes and sizes, working well for people as tall as 6 feet 8 inches. Compared to other models, this inflatable cold plunge is easy to set up, with helpful step-by-step instructions and an automatic air pump. 

The connected chilling system can regulate and hold the same temperature for as long as you want, so you never have to wait for it to cool down. We also appreciate this option's accessories, specifically a net for daily cleaning, an anti-slip mat to keep it in place, and an inflatable cover that’s super easy to take on and off. It also comes with straps that make it easy to move around, and the compressor has handles and wheels to make transport and storage painless.

DIY Cold Plunge Ideas To Jump-Start Your Recovery

Build Your Cold Plunge: Stock Tank

A stock tank is one of the simplest and least expensive ways to enjoy an ice bath at home. The initial purchase is simply a stock tank or water trough large enough to fit you, typically a 100-gallon capacity or more prominent, which costs around $100. Plus, you can find stock tanks at local stores; the Tuff Stuff Stock Tank we typically recommend for DIY projects is at Tractor Supply.

Made from heavy-duty plastic, a stock tank can hold up to weather extremes well. The main drawback is that a trough or tank will also require the most maintenance, as you’ll usually have to:

• Replace the water after each use
• You’ll need ice bags for each session to drop the water temperature. 

If left unattended, the water you add will quickly become stagnant without any sort of temperature control or filtration. I’ll discuss an easy way to extend your water’s freshness for a couple of days, but just know that this inexpensive way to ice bath will require some work for each session.

What You Need

• Stock tank: Aim for a tank with a 100-gallon capacity, maybe more for a larger athlete.
• Bags of ice: The exact amount will depend on your desired water temperature.
• Water: You can simply fill up the tank with tap water from a hose.
• Waterproof tarp: If you’re wanting to save the stock tank water for a day or two, a tarp will keep debris from falling in while it’s not in use.
• Brominating concentrate: A common sanitizer for hot tubs that will help keep the water fresher for longer. Using this, you should also get testing strips to measure the pH of the water.

How To Build It

The setup for a stock tank is fairly simple, as the only required necessities are a tank, ice, and water. The tarp and bromine are there if you want to cold plunge daily and don’t want to empty and refill your tank every day, although the lack of insulation will mean you’ll still need ice for each session.

• Set your stock tank on level ground and fill the tank with water.
• Add your ice. Depending on how cold you want the water, 10 to 20 pounds of ice should be enough. Step in the tank; you’re ready to take a cold plunge!
• Once you’re done using the tank, dump the water by tipping the tank over or unscrewing the stock tank’s valve.
  

Expert tips: Don’t want to spend money on ice each time? You can freeze bottles of water and dump them in the tank to save money.

If you want to extend the water's life, cover the tank with a tarp after use. You can add brominating concentrate to help sanitize the water. You won’t need much—maybe a half-teaspoon per 100 gallons. Also, pH testing strips should be used to ensure the pH is at a safe level.

Build Your Cold Plunge: Chest Freezer

Don’t want to buy bags of ice for every cold plunge session? A chest freezer might be the better DIY option for you. Although chest freezers are a bit more expensive than a stock tank, they can be found for $500. They provide insulation and a temperature controller, allowing you to regulate the temperature between uses. Plus, they also come with a drain plug.

This will require a little bit of elbow grease at the start, though, since you’ll need to seal the chest seams. Plus, this won’t provide a long-term sanitation process for the water, either. Still, the maintenance is fairly straightforward since using the tub won’t require a trip to buy pounds of ice beforehand.

What You Need

• Chest freezer: Typically measured in cubic feet, your freezer can be any size, so long as it can fit you. I’d recommend a minimum of 15 cubic feet. Smaller athletes might be able to use something with 7 or 8 cubic feet, which runs about $200.
• Caulking gun and marine sealant: A chest freezer doesn’t come completely waterproof, so you’ll have to seal the edges to prevent any leaking once your cold plunge is in use. After caulking the seams, I’d recommend covering that with another sealant (like Flex Seal), just to ensure there are no leaks.
• Temperature controller: Most chest freezers will try to freeze the water without a controller. Fortunately, freezer temperature controllers can help regulate the temperature and are pretty inexpensive (as low as $35 on Amazon). 
• Water: Again, you’ll need a convenient source of water, probably from a hose.

How To Build It

There’s a little more preparation needed to use a chest freezer for cold plunging. 

• Place your chest freezer on level ground. Make sure it’s near an outlet.
• Once you have a chest freezer, you’ll need to caulk the seams. For the best results, use a marine sealant that’ll hold up to continued water exposure. Seal all the freezer's seams and edges. You’ll also need to caulk around the drain plug without actually sealing the drain plug shut.
• Let the sealant dry, then use Flex Seal or a similar sealant to cover the interior of the freezer, and along the edges you’ve just caulked over. This will doubly ensure that your chest freezer is now waterproof. Again, don’t cover up the drain plug.
• Take your temperature controller and plug it into an outlet. Then, plug your chest freezer into the temperature controller. Set the thermometer attachment of the temperature controller into the tub. Set the temperature, and your tub will now maintain that temperature.
• Fill your tub with water, and turn it on. You’re ready to cold plunge.

Other Cold Plunge Alternatives

These are two basic ways to make a cold plunge. The main thing is to have a tub, waterproof it, and then hop in for some recovery. Here are some alternatives and ways to personalize your cold plunge build.

• Use a bathtub: If it’s large enough, a bathtub can act as a good ice bath if you want to try out cold plunges before spending money on a DIY project. Just add cold water and ice.
• Take a cold shower: If you’re brand new to cold water therapy, a cold shower can be a good way to acclimate to colder water temperatures. Household showers don’t get quite as cold, around 55 degrees, so you can get used to the chilly water before full cold water immersion.
• Add a water chiller and filter: A filter and water chiller can help maintain the water temperature and quality between uses. With an insulated container, a 1/4—or 1/2-HP chiller will be adequate. If you’re using a container that isn’t insulated (like a stock tank), you may need a more powerful chiller, like full horsepower. You’ll also have to drill holes to run tubing between the chiller, pump, and cold plunge tub.
• Use an insulated cooler: An oversized cooler can be a great tub for your cold plunge. It will have insulation built in, plus a drainage plug. These coolers can get expensive, though. A 100-gallon insulated cooler can easily cost over $1,000. Shop around for deals before settling on your purchase.

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When Should You Avoid Cold Plunges?

Cold plunges aren't for everyone. The sudden shock of icy water can send any unconditioned body into survival mode, triggering rapid, involuntary responses that can be dangerous, even deadly. 

Immersion in water under 60 degrees Fahrenheit can kill a person in less than a minute, according to the National Center for Cold Water Safety. Cold water shock can lead to drowning, hypothermia, and heart complications. If you have an underlying health condition, it's best to put off your cold plunge goals until you consult with a healthcare professional. 

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

GoPolar's cold plunge app is a go-to resource for people who like to take cold plunges and saunas. With it, 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 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.

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