Easy Step-By-Step DIY Cold Plunge Setup for Home Use

Taking a cold plunge might seem like a crazy idea. After all, who voluntarily jumps into icy water? Most people would rather avoid it altogether. But those who regularly engage in this challenging practice report many physical and mental health benefits, from improved recovery after workouts to better mood and immunity.  For those who don’t have ready access to cold water or live in warm climates, a DIY cold plunge can be a game changer. With the right instructions, you can build your own cold plunge home and reap the rewards year-round.  In this article, we’ll help you start your DIY cold plunge project.

GoPolar's cold plunge app can help you maximize its benefits once you have a cold plunge. Our app offers cold plunge protocols to help you achieve specific goals, track progress, and stay motivated. 

What is a DIY Cold Plunge?

A DIY cold plunge is a therapeutic practice that involves immersing your body in cold water for a short duration. This age-old practice has gained popularity and interest due to its potential health benefits. Creating your own cold plunge at home can be a cost-effective way to try cold water therapy and see if it’s something you want to pursue. 

The Therapeutic Practice of Cold Water Immersion

If you’ve ever looked into recovery methods and tools, you’ve probably encountered cold plunge tubs and ice baths. Very few people love sitting in freezing water, but endure it for the potential health benefits of:

• Muscle recovery
• Reducing inflammation and more

There’s a lot to gain from cold water therapy, but it can be expensive. Simple ice baths cost over $1,000. Premium, high-end cold plunge kits with filtration systems and ozone generators to sanitize the water can cost several thousand dollars or even more. You may start looking for ways to make your DIY home cold plunge. 

Origins of Cold Plunge Therapy 

The term cold plunge refers to the practice of immersing yourself in cold water for therapeutic purposes. Also called cold therapy or cold water immersion, the method involves submerging your body in a cold bath or plunge tub (between 45 and 55 degrees Fahrenheit) for several minutes. A cold plunge can also refer to the cold water itself and the act of taking the plunge.  

Cold water immersion therapy has been around for centuries. Historical accounts suggest that ancient Greeks and Romans used cold water for recovery. The method was also popular in the 18th and 19th centuries when people bathed in the ocean and frequented natural springs to improve their health. Cold plunge therapy has gained popularity recently, especially among athletes and fitness enthusiasts. 

DIY Cold Plunge vs. Commercial Cold Plunge Tubs 

A DIY cold plunge, or do-it-yourself ice bath, is a therapeutic practice that involves immersing your body in cold water for a short duration. This age-old practice has gained popularity and interest due to its potential health benefits. Creating your own cold plunge at home can be a cost-effective way to try cold water therapy and see if it’s something you want to pursue.

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10 Benefits of a Cold Plunge

1. Blood Sugar Control

A cold plunge or ice bath can improve blood sugar control. Research suggests that exposure to cold water can improve insulin sensitivity, helping to manage blood sugar. The catch? You need to shiver to get the most benefit. "You're activating your muscles through shivering and that will cause responses that are very similar to what you'd see during exercise," says François Haman, an expert on cold exposure. "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 Beyond Weight Loss

In this sense, the cold can be a workout. It can even bump up your metabolic rate five times above your resting rate. Cold exposure alone isn't practical for weight loss, but some small studies find it useful in treating Type 2 diabetes. And there's another catch: It's still hard to say exactly how this applies to cold plunging. 

The Limitations of Current Research on Cold Plunging

Except for a few studies with cold-water swimmers, the relevant studies on metabolism exposed people to cold air for long stretches of time or had them wear special cooling suits like they do in Blondin's lab, at temperatures that won't feel as extreme as an icy dip. "A lot of people will extrapolate our data to what you see with cold-water swimming, but it's not the same," says Blondin.

2. Immune System Support

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. 

The Limitations of Existing Research

Because studies often measure biological markers, not actual illness, the real-world significance is still being determined. Research has followed chiefly experienced cold water swimmers, so you can't separate the effects of exercise and cold. The small samples and wide range of protocols have led to "mixed results," according to a review of the evidence. 

A Promising Randomized Controlled Trial

One of the more promising real-world studies is from the Netherlands, where scientists conducted a large randomized controlled trial. People topped off a hot shower with either a 30-, 60-, or 90-second cold shower. Those who took a routine cold rinse had a 29% reduction in sickness absences from work, but not in the actual number of days they felt ill. The study relied on self-reported data and the participants were healthier than the general population. 

The Risks Associated with Excessive Cold Exposure

Other studies that suggest cold-water swimming may be protective against respiratory infections tend to rely on self-reporting, too, leaving the findings tenuous. And one more thing to note: If you are in the water too long, you run the risk of "becoming hypothermic and reducing the capacity of the immune system," says Haman. "It's all about what level of cold we are talking about."

3. Chronic Inflammation

A widely circulated claim is that cold water can dampen the type of chronic inflammation associated with many diseases—from auto-immune conditions to diabetes. There are certainly biological reasons to think it would, as well as some anecdotal evidence, says Mark Harper, an anesthesiologist and author of Chill: The Cold Water Swim Cure. 

Anecdotal Evidence and Research Findings

A few years back, Harper was part of a team that surveyed about 700 outdoor swimmers on its perceived health effects. "About a quarter of them used it for conditions like fibromyalgia, arthritis, inflammatory bowel disease, all of which are related to inflammation," he says. "So we have an inkling it works." Some studies do show a release of anti-inflammatory markers during cold exposure. 

The Potential Benefits of Cold Exposure for Chronic Conditions

A recent animal model of multiple sclerosis found that prolonged cold exposure (not ice baths) shows promise for that and other autoimmune diseases. "If we injure ourselves, we know that cold is really important to reduce inflammation, but studying chronic inflammation is tough,” says Blondin. The studies cited in this area are often small and rely on biomarkers, which can change daily or from day to day. "It's really difficult to be sure that what you're seeing is chronic inflammation," he says. 

The Limitations of Current Research on Cold Plunging

Scientists have also studied the protocol advocated by Wim Hof, the Dutch extreme athlete who has a big hand in the current cold plunge trend. They've found that people trained in his regimen of meditation, cold exposure, and breathwork had a substantial anti-inflammatory response when exposed to fragments of bacteria. But it's not clear whether cold exposure deserves the credit.

4. 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," he says. 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. 

Harper and Massey are part of the team conducting the first large randomized, controlled trial on cold water swimming as a therapeutic intervention for anxiety and depression, set to launch next year and enroll more than 400 people. This builds on a pilot study of about 50 people that found the majority experienced improvements in their symptoms after eight sessions bobbing in the water off the coast of England. "We found remarkable results," says Harper. 

Even a quick dip may have measurable effects on well-being. A study of about 40 people who were naïve to cold water immersion found that one session of either 5, 10 or 20 minutes immediately elevated mood—by about the same amount regardless of time in the water, says John Kelly, a physiologist at the University of Chichester in the U.K., who led the research. Why does cold water improve mood and mental health? Scientists certainly have some clues, but nothing is firm. Kelly says you can't rule out the possibility of a placebo effect. 

It would also make sense that a social activity like a group cold plunge—not to mention one that takes place in nature—would help mental health, given the existing evidence in both areas. "The sea itself is quite a potent, visceral experience," says Kelly, "It's not like going for a walk in the woods; it's a deeper, more immersive experience." Physiologically, cold water immersion summons a tremendous hormonal response, including the release of adrenaline and noradrenaline, that might explain what's often described as a post-swim high, says Massey. 

The inner workings still need to be more closely studied. For example, one of the studies cited found a 250% increase in dopamine levels in the bloodstream after an hour of cold water immersion. Still, Blondin says it's unclear what this finding represents because it doesn't show the immediate effect dopamine had "locally" on your organs. "Dopamine does increase in the cold," adds Haman, "Is it correlated to all the positive changes that we're seeing psychologically when people are chronically exposed to the cold? That's extremely unclear."

5. Stress Relief

Taking a sudden plunge into cold water is undeniably a shock to the system, but it may help folks manage stress. The concept, known as cross adaptation, refers to how exposure to one stressor can help the body cope with others. In this case, a deliberate dip in cold water may equip you for other stressful moments. It's possible that cold water immersion could be "training" and "toning" your autonomic nervous system. 

The Impact of Cold Water on the Nervous System

Recall that cold water activates your autonomic nervous system's sympathetic arm (fight-or-flight). Still, your body can adapt over time and be trained to be less activated. Even just a handful of brief sessions in cold water can dampen this response substantially, with those effects lasting many months. "The leap of faith is, does the habituation to the cold impact stress in daily life and therefore their mood?" asks Massey. 

Stress Resilience and Cold Water Immersion

It's certainly not the same as a stressful day at work. Still, one study found that repeated cold water immersion helped people better handle the stress of exercising in a low-oxygen environment. Haman puts some weight in this theory. He uses cold water immersion to train members of the Canadian Armed Forces, aiming to "cross-adapt your stress response and develop resilience, mindfulness and decision-making." 

The Calming Effects of Submerging the Head

Another way plunging may induce calm is by submerging your head in water. Unlike the initial cold shock response, Harper says this stimulates the parasympathetic branch of the nervous system, which "lowers your heart rate, blood pressure and is anti-inflammatory." Kelly says it's possible that regularly taking a plunge increases the brake and decreases the accelerator, i.e., sympathetic nervous system activation. "We know chronic sympathetic elevation, having that accelerator on all the time, is not good," he says.

6. Workout Recovery

You'll hear that cold baths reduce soreness after exercise. Studies consistently find that, but there's a twist. Research shows that cold plunging isn't the best choice for athletes looking to build strength, says Jonathan Peake, a Queensland University of Technology physiologist in Australia. Peake found that taking an ice bath after resistance training blunted muscle growth and stability. It decreased the activation of satellite cells responsible for building and repairing muscles and the expression of specific proteins and enzymes. 

He says the impact wasn't enormous—about 10% to 20%—but that can be a meaningful difference for athletes. 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. "There are some possible benefits after endurance exercise," Peake says.

7. Brown Fat

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. More than a decade ago, new findings on brown fat fed hopes that this tissue could be targeted to fight obesity and diabetes. 

Brown Fat in Metabolic Health

Studies show that adults with more brown fat activity have less likelihood of developing metabolic disorders like diabetes. "Brown fat is very impressive per gram of tissue," says Blondin, "The problem is we don't have a lot of it as humans." After a flurry of research, Blondin says it's evident that brown fat alone cannot be responsible for the big improvements in glucose or insulin sensitivity after cold exposure. Here, he says the credit goes to your muscles, which you have a lot more of than brown fat. 

Limitations of Brown Fat Activation through Cold Exposure

Cold can turn on brown fat and burn some extra calories, but humans can't indefinitely increase their brown fat through cold exposure, says Blondin. This doesn't mean scientists have given up on brown fat—only that it's probably not the "magic thermogenic bullet," as one researcher puts it. Brown fat could very well have yet-to-be-discovered effects on other organs like the brain, liver or pancreas, says Camilla Schéele, an associate professor at the University of Copenhagen who co-authored a study on the effects of winter swimming and sauna on brown fat.

8. Skin Health

Cold exposure is also thought to have positive effects on the skin. Cold water can constrict blood vessels and decrease inflammation, temporarily giving the skin a more radiant appearance. 

9. Resilience and Discipline 

For many, the cold plunge is also about building mental resilience and discipline: consistent exposure to cold temperatures allows the mind to get comfortable in discomfort, improving its ability to deal with other types of stress. 

“Teaching the body how to handle extremes, especially within our ice baths starts to teach the body and mind that you are in control," adds Leary. "Not only is there pure satisfaction in accomplishing something difficult, but the more you incorporate ice baths into your routine you will find that there are simple practical practices that put you back in control and inevitably teach you how to handle any stress better."

10. Sleep Quality

Experts say there are both immediate and long-term benefits of cold plunge. "More immediate benefits of cold exposure include improved immunity, sleep quality, and increased fat-burning," explains Frank Lipman, MD, Chief Medical Officer at The Well. That’s because a dose of cold causes the body to shiver, which activates reactions inside the brown fat cells, the ones that our bodies burn for fuel to keep our bodies warm."

The cold may help with pain, including headaches. "Cold exposure is also thought to tame migraine symptoms and soothe irritated nerve endings that can cause pain," adds Lipman. The added boost of endorphins helps, too: "For those struggling with mental health issues like anxiety or depression, it can boost mood by triggering the release of the body’s feel-good endorphins."

How Long To Cold Plunge For Maximum Benefits

To get the maximum benefits from a cold plunge, aim for a few minutes. As cold as the water might be, you have to build your tolerance levels to enable your body to last for a few minutes. 

Establish Your Baseline Tolerance First

Building your tolerance is key to a cold plunge, but understanding your body's capabilities is also important. People are built differently, and how each tolerates cold temperatures varies.

As a beginner, you can build up your cold plunge exposure time by starting with a short cold shower or taking a quick plunge that lasts at least 30 seconds. As your tolerance builds, you can transition into 2-3 minute dips where you submerge yourself to your neck.

Pace yourself and stay within the recommended duration range, even once you acclimate and become a pro in cold water therapy. 

Tips to Help Determine Beginners' Baseline Tolerance

Some individuals are generally comfortable with cold weather and handle dipping body temperatures like champs; others are not. Depending on where you fall on this spectrum, you can determine your threshold for cold water.

Individuals comfortable with cold or icy water quickly adapt to ice baths. If you are a first-timer immersing yourself in cold water therapy, you can determine your tolerance level by taking a dip in a cold plunge tub, pool or a cold shower.

Below are some tips you can apply to help ease yourself into ice water therapy at home: 

• Consult a qualified healthcare professional to rule out any concerns with pre-existing health issues.
• Start with short dips and exposure, giving your body time to acclimate to the cold water, then gradually increasing immersion time. 
• You can also alternate between warm and cold water by taking a warm shower and a quick dip in the cold plunge.
• Pay attention to your body signals. Any time you feel uncomfortable or in pain, you should take a step back from the cold plunge and give your body time to recover.
• Opt for a plunge in a controlled environment, such as a cold plunge tub or a body of clear, clean water.
• To distract yourself from the cold water, listen to your favorite music or visualize yourself in a different place.
• Hydrate before and after cold water immersion to replace lost fluids due to an increased metabolic rate. Avoid alcohol or caffeine as these can lead to more dehydration.
• Practice and focus on breathing during a cold plunge to reduce anxiety and the initial shock of your body’s nervous system getting into contact with cold water.
• Once you are done with the plunge, warm up by wearing warm clothes or wrapping up yourself in a blanket to help your body's temperature re-adjust.

Determining How Long to Cold Plunge

The benefits of cold plunges vary and are dependent on the immersion durations. For instance, if your goal is to improve circulation, you can opt for a shorter cold water immersion duration rather than a longer duration. 

Short Duration (1-3 minutes)

For a beginner, a short duration in the cold plunge is considered ideal and a good idea as it provides some benefits and gives your body time to acclimate to longer immersions. The sweet spot is 2-3 minutes of cold immersion, especially when starting out. Some of the benefits of a short-duration plunge are: 

• Improved muscle recovery and reduction of soreness in athletes or fitness enthusiasts.
• Improves circulation and flow of blood.
• Strengthens and boosts your immune system.
• Improves mental well-being.
• Reduces inflammation.

Moderate Duration (4-6 minutes)

A moderate-duration cold plunge session is the next step for someone whose body has acclimatized to cold water temperatures, transitioning to a slightly longer immersion period. It is recommended for individuals who have built their tolerance levels by figuring out how to extend their cold exposure duration. Some of the benefits of a moderate-length cold plunge are: 

• Reduces inflammation and muscle soreness.
• Triggers a higher metabolic rate, leading to an increased caloric burn.
• Triggers the release of endorphins, contributing to a better and more uplifted mood.
• Improves sleep quality.

Extended Duration (7+ minutes)

The extended duration of a cold plunge depends on the water's temperature range. If the water is cold, opt for a shorter duration. But if the temperature is milder and your body has adapted to cold exposure, you can plunge for a more extended period. One of the benefits of a longer immersion is achieving more profound relaxation.

Refraining from indulging in something beyond the recommended capacity, regardless of its benefit, can be harmful and dangerous. Everything has a limit, and so does cold plunging. Overexposure to cold water for an extended period can put you at risk of hypothermia and other health concerns. According to Dr. Tracy Zaslow, a sports physician, "Building your tolerance to cold water should be slow and gradual. Ideally, start your sessions with a few minutes and increase the duration steadily allowing your body to acclimatize." 

Your Essential Cold Plunge and Sauna Companion

Our cold plunge app is the go-to resource and tracking app for people who like to take 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.

Can I Use My Bathtub for a Cold Plunge?

A standard bathtub can work as a cold plunge, but better options exist. While you can convert a standard bathtub into an ice bath, other DIY methods are often more popular. 

• A bathtub is typically still used for showering and bathing, meaning that ice must be drained and refilled every time it’s used for cold plunging, which is time-consuming and costly. 
• Bathtubs are also relatively shallow and lack effective insulation, making body immersion and temperature control challenging. 

What's Wrong with Bathtubs for Cold Plunging?

If you want to use a cold plunge daily easily, there are better options than a bathtub. Ice baths can get pretty nasty quickly, and if you're using your bathtub for bathing and showering, you will need to drain, clean, and refill the tub every time you want to use it for cold therapy. This is not only annoying but costly as well. Also, bathtubs are shallow and don't allow for effective body immersion. They also lack insulation, which makes temperature control challenging. 

What Are Popular DIY Cold Plunge Methods?

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

Chest Freezer Conversions

This is the cheapest overall that includes chilling. Because it's an all-in-one, you'll probably need to replace the whole thing if anything breaks. 

• 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 it. 
• There's no built-in filtering and sanitization, so you must solve this separately. 
• There are no chest freezers that are actually watertight—you'll have to manually seal many seams with a product like JB Weld Water Weld, which is a long process. People often use pond liners to ensure that their freezers stay waterproof.
• This also needs to solve filtering and sanitization.

This approach certainly works, 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 for you, but they are simple. They range from reasonably cheap to oddly expensive. They are basically the same as using your tub since you'll need to manage ice and replace the water often. These could have made more sense since I wanted something I could use easily daily.

Many people use stock tanks. These are no better than the cheaper tubs you can get online, have no lid, and are insulated. Metal stock tanks are heat sinks, which makes their total operating cost significantly higher unless you insulate them well. 

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 designs and chillers, but only a little 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 watertight with a well-fitting lid and drainage hole. 
• This build also allowed me to choose all the other components. 
• 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 same cost as the Ice Barrel mentioned above but better in almost every way.
  

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 to only lose roughly 1-2°F per day.

Step-by-Step Guide on How to Do a DIY Cold Plunge

The health benefits of cold water therapy have led to an uptick in cold plunge tubs' popularity. Building a DIY cold plunge at home can be a cost-effective way to explore these benefits. You can:

• Customize the process to meet your needs and preferences
• Repurposing existing materials
• Setting them up based on your goals. 

A Bathtub or Shower Can Get You Started

The simplest and cheapest method involves using your existing tub or shower. If you're looking for a straightforward way to get started, your current tub or shower can be an effective cold plunge. 

• Begin by filling it with cold tap water
• Toss in ice to lower the temperature. 
• To be more cost-effective, you can freeze large ice blocks in aluminum trays. 
• Keep an eye on the water temperature
• Add more ice as needed to maintain the chill

Converting a Chest Freezer: Affordable and Effective

Converting a chest freezer is an affordable and effective method, but you must make modifications. Waterproof the freezer and include a water chiller and a filtration system to keep the water clean. 

Warning: This method is not recommended without supervision. 

• Unplug the freezer before entering and ensure the lid cannot close while inside to avoid hazards. 
• Install a water filter and a sanitization system to keep the water clean. 
• Once filled with water, adjust and wait for the temperature to reach your preference.

This method is cost-effective in the long run but requires regular chiller and filter system maintenance to ensure durability.

What You'll Need

Materials

• Sealant (Marine Sealant is recommended)
• Pond liner (optional for extra waterproofing)
• Water chiller (1/4 to 1/2 HP)
• Water pump 
• Whole house water filter 
• Flexible tubing and fittings

Tools Needed

• Caulking gun
• Drill with hole saw attachment
• Screwdrivers
• Hose clamps

Steps

1. Prepare the Freezer

Purchase a large chest freezer (14.8 cubic feet or larger). You could find great deals on scratched and dented units. Seal all seams inside the freezer using marine sealant to make it waterproof. Avoid regular kitchen and bathroom caulk.

2. Install Components

Drill holes in the freezer for water inlet and outlet hoses. Attach the water pump and connect it to the freezer using hoses. Set up the ozone generator and connect it to the water line using a Venturi injector.

3. Set Up and Test

Fill the freezer with water and add a water chiller to maintain the desired temperature. Use insulation materials to seal the openings for hoses to retain the cold. Attach an aquarium thermometer to monitor the water temperature, aiming for around 10°C.

4. Operational Setup

Use timers to control the operation of the freezer and pump. Run the freezer for 3-4 hours at night to maintain the temperature. Ensure the freezer is turned off when in use to avoid electrical hazards. Run the pump and ozone generator for about 30 minutes several times daily to keep the water clean.

5. Maintenance

Regularly check and clean the filter and pump. Use bleach or hydrogen peroxide to sanitize the water, or consider using pool or spa chemicals. Periodically drain and clean the freezer using a siphon hose for faster drainage.

Ice Barrels, Inflatable Tubs, and Stock Tanks: Simple and Flexible

These options are simple, but their costs can range from cheap to expensive. Depending on your budget and space, you can choose between an ice barrel, inflatable tub, or stock tank. 

• Fill your chosen container with cold water
• Add ice to achieve the desired coldness
• To keep the water clean, plan to replace it regularly
• Insulating the container can help maintain the temperature, and a fitting lid will minimize heat loss. 

While this option offers flexibility in size and shape, insulation might need to be improved, leading to higher operational costs.

Ready-Made Solutions: Convenient and Efficient

Investing in a ready-made cold plunge could be the best route for those who prefer a hassle-free setup. Prices range from $800 to $6,900, depending on the features and quality. Safety and quality are assured and guaranteed for ready-made units. Installing these cold plunges are typically straightforward, following the manufacturer’s instructions. 

Some ready-made units come with built-in chillers, and most are already properly insulated. However, it’s still important to maintain them according to the manufacturer’s guidelines to ensure efficiency. This option is best for those willing to invest in convenience and quality. 

Additional Considerations

Regardless of your chosen method, maintaining your DIY cold plunge is essential for its longevity. 

Essential Tasks

• Regular cleaning
• Checking for leaks
• Replacing water filters

For temperature control, consider using temperature controllers, which can automate the heating and cooling cycles. Keeping the water clean should not be missed out on, with options like:

• Chlorine
• Hydrogen peroxide
• Ozone generator for sanitization

Always prioritize safety by unplugging electrical equipment before use and ensuring all seals are secure to avoid leaks and electrical hazards. 

Safety Precautions to Avoid Cold Plunge Risks

Cold plunges offer a range of health benefits. Still, if done incorrectly, they can lead to injuries, an increase in high blood pressure, or medical conditions like hypothermia as well as the risk of getting frostbite due to overexposure to cold temperatures. 

Failure to observe safety precautions can:

• Lead to injuries
• Increase in high blood pressure
• Medical conditions like hypothermia 
• Risk of getting frostbite due to overexposure to cold temperatures

Below, we have highlighted some steps to observe to ensure your safety during a cold water immersion.

Talk to Your Doctor First

Before starting any new health regimen, it's best to consult with a healthcare professional—especially if you have preexisting conditions. Cold water immersion can be strenuous and may not be safe for everyone. Your doctor will help you determine if it's safe for you to start cold water therapy and provide recommendations on how to do so safely. 

Get Used to the Cold Gradually

Jumping straight into an ice bath is not the safest option. Instead, ease your way into the cold plunge. Start with excellent showers and gradually decrease the temperature over time. You can begin cold water therapy once you get used to the cold. When you do, try to start with a cold plunge of around 50 degrees Fahrenheit and work your way down from there. 

Know Your Body

Everyone's body responds differently to cold water immersion. Pay attention to how your body feels during the treatment, and listen to what it tells you. If you start feeling overly uncomfortable, dizzy, or unwell at any point, immediately get out of the cold water and warm up. 

Avoid Jumping Into Cold Water

Jumping into cold plunge pools, ice baths, or natural bodies of cold water can be harmful. The shock of the cold water can spike your heart rate, leading to hyperventilation. Instead, ease your way into the water to prevent shock to your body and cardiovascular system. 

Stay Hydrated

Cold water therapy can be dehydrating, so take enough water to stay hydrated before and after plunging. While staying hydrated, avoid reaching for alcohol or caffeine, as these beverages work against the aim and purpose of a cold bath. 

Who Should Avoid Cold Plunging?

Again, cold plunge is strenuous and should only be practiced by some. Here's who should avoid this modality: 

• Those with cardiovascular disease or hypertension
• Those with Reynaud's syndrome
• Those who are pregnant
• Those with high blood pressure, heart disease, or other circulatory problems
• Those who have low body temperature at baseline
• Those who have pacemakers (unless they have medical clearance and direct medical supervision) 

Elevate 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 take 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.

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10 Common Mistakes to Avoid During a Cold Plunge

1. Starting Too Cold

Unless you are a cold-exposure veteran, don't make the mistake of starting at 39 degrees. We recommend starting somewhere between 50 and 60 degrees. Another effective way is to drop it a degree weekly as long as I can stay in for at least 2 minutes. Studies show incredible anti-inflammatory benefits up to 60 degrees.

2. Going Too Long

Try to avoid setting personal records or challenging yourself on time. After 5 minutes, the benefits will diminish and could even be harmful if you are too long. The goal of cold plunging is hermetic stress, which is like a good workout where you bounce back stronger than before. After 5 minutes, you can get rid of too much stress that can enter the field of doing more harm than good.

3. Lacking Consistency

Studies show that results from cold exposure compound with consistency. If you want to challenge yourself, you should see how many days in a row you can plunge. Plunging 2x per week for 5 minutes each is less effective than plunging 5x a week for 2 minutes. You can create a cold plunge routine you stick to. No matter how busy you are, you have 2 minutes in your day. Strive for consistency to get optimal results.

4. Breathing Too Fast

It's challenging, but controlling your breath is essential to your plunge experience. It's hardest in the first few moments, but if you focus on it, you should be able to slow your breathing down to a parasympathetic state. Usually, that is something around 5-8 breaths a minute. Your breath is your greatest asset and excellent anchor in the plunge. Use it to your benefit, and you will start having a much more accessible, enjoyable, and beneficial experience in the plunge.

5. Staying Too Shallow

It's essential to get as much of your body into the water as possible. When you get into the plunge, you want to slide in so that you get the vagus nerve in your neck submerged. This helps trigger the body's cold shock response to release norepinephrine, a powerful anti-inflammatory and mood-booster. The hands are the most challenging part to submerge, so we recommend cycling them in and out of the water if you cannot always hold them.

6. Not Warming Up Beforehand

Cold plunging can shock the system, so it's important to warm up beforehand. Do some light exercise or stretching to get your blood flowing and your body warmed up. This will help you acclimate to the cold water more efficiently and reduce the risk of injury.

7. Not Monitoring Your Body Temperature

It's important to monitor your body temperature during the plunge. If you start to shiver uncontrollably or feel lightheaded or dizzy, it's time to get out of the water. These are signs that your body is struggling to maintain its core temperature and could be at risk of hypothermia.

8. Not Hydrating Beforehand

Cold water can be taxing on the body, so it's essential to hydrate beforehand. Drink plenty of water to ensure that your body is properly hydrated and able to handle the stress of the cold water.

9. Not Recovering Properly Afterward

After cold plunging, it's important to take time to recover properly. Warm up with a hot shower or warm beverage, and give your body time to recover before engaging in any strenuous activity. This will help reduce the risk of injury and ensure you get the most benefit from your plunge.

10. Not Seeking Medical Advice

If you have any underlying health conditions or concerns, it's important to seek medical advice before attempting a cold plunge. Cold water can be dangerous for some people, and it's important to ensure you are healthy enough to handle the stress of cold water.

Is a Cold Plunge Safe to Do Daily?

Cold plunges supercharge your body and mind, creating a powerful stress response. "A cold plunge is the act of submerging your body in cold water (59 degrees Fahrenheit or less) for an extended period," Jonathan Leary, founder of Remedy Place, tells Bazaar. "Cold plunges are an incredible tool for boosting the health of the body and mind." 

Regular cold exposure has been shown to reduce inflammation, improve recovery, boost mood, and enhance sleep quality, to name a few benefits. “The latest research shows that 11 minutes a week of being fully submerged is ideal. This can be broken up in a number of ways. Personally, I try to do my ice baths every other day or two to three times per week,” says Leary. 

Are There Drawbacks to Daily Cold Plunges? 

Daily cold plunges may not be for everyone. Some people may find that taking the plunge too often leaves them feeling tired instead of refreshed.  “If you find that cold plunging is starting to negatively impact your energy or mood, cut back,” Leary says. "Just like you can overtrain with your workouts, the same goes with ice baths, just instead of working on your musculoskeletal system you are working on your thermoregulators.” 

Listen to Your Body 

If you’ve never plunged before, it's crucial to start with short periods of time and gradually increase as your body adapts to the cold. “Once someone starts to shiver, that’s a strong indication that they have reached their limit for that specific plunge," adds Leary. "Please remember your daily performance can change based on the other external demands on the body. “

For example, we tell 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 it usually doesn’t." You can also go between cold plunge and heat, but Lipman there's a proper method. "After cold exposure—especially if alternating between hot and cold with contrast therapy—it's best to end on cold," says Lipman. "Then allow your body to air dry and warm itself naturally. That will enhance the metabolic gains." 

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

GoPolar is a cold plunge and sauna app that tracks your sessions, and helps you find local cold plunge spots. The app allows you to monitor your heart rate during sessions and see how you progress over time. You can also connect with other cold plungers and sauna enthusiasts in the GoPolar community to share tips, tricks, and experience. 

Download our cold plunge app for free on the app store today to level up your plunge and sauna sessions!

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