How to Cold Plunge in Bathtub & Maximize Muscle Recovery at Home

Are you eager to enhance your muscle recovery and overall wellness without leaving the comfort of home? Cold plunge therapy is a great option. It offers rapid muscle recovery and improved physical well-being, all from the convenience of your bathtub. Whether you're following a professional routine or creating a DIY Cold Plunge, this article will guide you through the process, showing you how to cold plunge in your bathtub without needing expensive equipment or complicated setups.
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The GoPolar app is a cold plunge app that makes the process smoother. This app helps you manage and optimize your cold plunge sessions to get the most out of this rejuvenating practice.

What is a DIY Cold Plunge/Ice Bath?

Cold plunging isn’t a new fad. It’s an ancient practice that dates back to 3500 B.C. and was even favored by Hippocrates for medicinal purposes. 

But why? According to Dr. Raj Dasgupta, immersion in cold water at temperatures between 55 and 69 degrees Fahrenheit can remove body heat, drop internal temperatures, and change blood flow. This exposure to cold isn’t just for kicks; many do it to reap potential health benefits. 

How to Cold Plunge at Home on a Budget

The simplest and most affordable way to start cold plunging is to use your existing bathtub or shower. Cold tap water may be sufficient to start, depending on the time of year and where you live. You’ll probably want to add ice to make the water colder. If this is your first cold water exposure, try a water temperature of around 55°F initially. 

Reusable ice packs don’t work well, as they retain cold too much, and the tub heats faster than they can effectively cool it. Store-bought ice bags work but can get expensive. Making your large ice blocks using aluminum catering trays in the freezer is effective, but they also melt slowly, and most people don’t have that much empty freezer space.

Thinking About Upgrading? Here’s What to Consider

It's time to go bigger once you’re tired of managing ice. Consider a few things: How will the water get and remain cold? How cold do you need it? 

How will you filter large particles and sanitize unwanted algae and bacteria growth? What will you get into? Is it large enough? Will you solve for insulation? Will you have a lid?

The Pros and Cons of Chest Freezer Conversions

Overall, chest freezer conversions are the cheapest option, and they include chilling. If anything breaks, you’ll probably need to 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. 

No chest freezers are watertight; you’ll have to manually seal seams with a product like JB Weld Water Weld, which is a long process. People often use pond liners to ensure waterproofing. This approach doesn’t offer built-in filtering and sanitization options, so you must solve that separately. Many people have conversions that last a few years.

Ice Barrels, Inflatable Tubs, and Stock Tanks

These don’t solve chilling or sanitization, but they are simple. They range from fairly cheap to oddly expensive. These are the same as using your tub since you’ll need to manage ice and replace the water often. 

If you want something you can use easily daily, there might be better options. Hooking up a chiller/filter/pump is possible. Many people use stock tanks. They do not have lids, are insulated, and are heat sinks. This makes their total operating cost significantly higher unless you insulate them well.

Ready-Made Cold Plunges: A Low-Effort Option

There are tons on the market: 

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

This price range buys different designs and chillers but not much else. This is the way to go if you have the budget and want low effort. 

Of the ones I looked at, the Modtub ModPlunge is the best. It’s one of the cheapest, has a warranty, and is well-insulated. Many plunges on the market are poorly insulated and need larger chillers. Importantly, the ModPlunge uses standard plumbing parts that you can fix or replace yourself if needed. If I were to buy one, it’d be this one, no questions.

Using a Huge Cooler and Water Chiller

This is my preferred solution. It’s not as cheap as others (except ready-made options), but you may come ahead with less energy use. A well-designed cooler solves insulation, which lowers operating costs significantly. It is watertight with a well-fitting lid and drainage hole. This build lets you 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 but better in almost every way.

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The Science Behind Cold Plunges

Cold water immersion (CWI) triggers vasoconstriction, an immediate narrowing of blood vessels to reduce blood flow to the skin and extremities. This response helps minimize heat loss and can reduce inflammation and muscle soreness, speeding up recovery. Vasoconstriction also boosts circulation as the body warms back up post-immersion, helping to flush metabolic waste from tissues.

Cold exposure activates brown fat, a type of fat that burns calories to generate heat. This process raises metabolism and can contribute to weight loss and improved insulin sensitivity. Cold exposure also stimulates the release of endorphins and norepinephrine, chemicals that elevate mood and mental clarity.

Mental Health Benefits of Cold Water Immersion (CWI)

A 2021 study found that cold water immersion improved mood and reduced negative emotions in college students. Participants who took a 20-minute dip in chilly sea water reported less tension, anger, depression, fatigue, and confusion afterward.

Research indicates that exposure to cold water may benefit long-term mental health and brain function. CWI activates neural pathways that release endorphins and norepinephrine, chemicals that elevate mood and mental clarity. It also stimulates the production of cold-shock proteins, which repair and regenerate nerve cell connections.

Differing Effects of Full-Body and Facial Cold Water Immersion on the Body's Stress Response

More research is needed to determine whether CWI has lasting effects on mental health and brain function. Cold exposure may not consistently increase endorphin levels, and the body may adapt to cold stress over time. The increase in norepinephrine continues with each session, even after months of regular practice.

CWI affects the body's stress response in different ways depending on whether the exposure is full-body or just the face. Full-body immersion triggers the sympathetic nervous system, leading to vasoconstriction, an increased heart rate, and a heightened metabolic rate. Facial immersion activates the parasympathetic system, which calms the body and boosts digestive activity.

CWI’s Effect on Cortisol and Stress Management

Cold water immersion may help reduce cortisol production, the body's primary stress hormone. A study found that cortisol levels were lower post-exposure in participants who engaged in winter swimming or cryotherapy for twelve weeks. This adaptation may help the body manage other stressors more effectively.

Track and Optimize Your Cold Plunge and Sauna Sessions with the GoPolar App

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.

7 Potential Benefits of Cold Plunges

1. Blood Sugar Regulation: The Cold Workout

Cold plunging isn’t just an icy dip; it’s a metabolic powerhouse. Acute and repeated cold exposure can enhance insulin sensitivity, aiding blood sugar management. The catch? You need to shiver to reap the benefits. Shivering activates muscles like exercise, potentially boosting metabolic rates up to five times the resting rate. 

Research hints that cold exposure might help manage Type 2 diabetes. Most studies focus on cold air or special cooling suits, not cold water plunges. While cold plunging might offer some metabolic perks, the specifics are still fuzzy.

2. Immune System: The Chill Factor

Cold plunging might boost your immune system, but the evidence is mixed. Some studies show changes in white blood cells, suggesting potential benefits. Real-world significance is still being determined since studies often measure biological markers, not illness. 

A large trial in the Netherlands found cold showers reduced sickness absences by 29%, but not the days feeling ill. Overexposing yourself to cold can backfire, risking hypothermia and reducing immune capacity. So, while cold plunging might help fend off sickness, moderation is key.

3. Chronic Inflammation: The Icy Alleviator

There’s a belief that cold water can reduce chronic inflammation linked to diseases like fibromyalgia and arthritis. Anecdotal evidence supports this, with some cold-water swimmers reporting relief from inflammatory conditions. Studies do show a release of anti-inflammatory markers during cold exposure. However, research is limited, often relying on small samples and biomarkers. While the data is promising, definitive conclusions on cold plunging and chronic inflammation are still out of reach.

4. Mental Health: The Mood Lifter

Many cold water enthusiasts stick with it for how it makes them feel. Though most evidence on mental health benefits is anecdotal, scientists see promise. A pilot study found cold water swimming improved symptoms of anxiety and depression in most participants. 

Even a quick dip can elevate mood, with one study finding immediate mood boosts regardless of time in water. Theories abound, from hormonal responses to the social aspect of group plunges. While more research is needed, cold plunging’s potential mental health perks are compelling.

5. Stress Response: The Resilience Builder

By training your autonomic nervous system, cold water immersion might help you handle stress better. Cold activates the sympathetic nervous system (fight-or-flight), but your body can adapt over time. Short cold plunges can dampen this response, with effects lasting months. 

One study found that repeated cold exposure helped people handle low-oxygen exercise stress better. So while cold plunging isn’t the same as a stressful day at work, it might help you cope with life’s challenges.

6. Workout Recovery: The Soreness Soother

Cold plunges can ease post-exercise soreness but are not ideal for building strength. Studies show cold exposure reduces muscle growth and strength, impacting satellite cells and proteins in muscle repair. The effect isn’t huge, but it matters for athletes. Cold plunging benefits those who reduce soreness and stress, especially after endurance exercise.

7. Brown Fat: The Energy Burner

Brown fat is often hyped in the cold plunging scene for its calorie-burning potential. Unlike regular fat, brown fat burns glucose and fatty acids to keep you warm. 

While adults with more brown fat activity are less likely to develop metabolic disorders, we don’t have much brown fat. It can’t be solely responsible for improvements in glucose or insulin sensitivity; muscles do most of the work. While brown fat isn’t a magic bullet, it could have yet-to-be-discovered effects on organs like the brain and liver.

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Can You Cold Plunge in Your Bathtub?

Yes, you can turn your bathtub into a cold plunge, but it's more complex than just filling it with cold water and jumping in. You must consider water depth, tub size, and temperature monitoring to ensure an effective and safe plunge. Ideally, the water should cover most of your body, so a deeper tub works better. 

A normal bathtub might require more than 50 pounds of ice to bring the water to the desired temperature, usually between 50 and 59 degrees Fahrenheit. Use a thermometer to check the water temperature, ensuring you’re within the ideal range for cold immersion therapy. 

Quick Checklist for a Cold Plunge in Your Bathtub

1. Gather Supplies: Ice, thermometer, and water-resistant timer.
2. Fill and Chill: Fill the tub with cold water, add ice, and wait for the water to cool to your desired temperature.
3. Test Temperature: A thermometer ensures the water is 50-59 degrees Fahrenheit.
4. Set Timer: Aim for a plunge time of 5-10 minutes, depending on your experience and tolerance.
5. Warm Up Afterwards: Have a warm towel and clothes ready when you get out.

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Thinking Outside the Tub: DIY Cold Plunge Options

Think outside the tub if a bathtub plunge doesn’t suit your space. A garbage can or stock tank can serve as a DIY ice bath. These are:

• Affordable
• Durable
• Easily accessible

Stock tanks are especially popular due to their size and resilience, but a 300-gallon tank can cost over $300, plus the ongoing expense of buying ice. Remember, these options lack filtration systems, so drain and clean them regularly. 

The Chest Freezer Conversion: A Popular Hack with Risks

Turning a chest freezer into a cold tub is a popular hack among cold water enthusiasts. Freezers are insulated and roomy, making them a practical option for cold immersion, but they come with risks. 

The combination of water and electrical components can lead to electrocution if not handled properly. Regular cleaning is also necessary, as bacteria and other microorganisms will start to grow in the water over time. 

Foldable Tub: A Nostalgic and Portable Solution

For a more portable option, consider a foldable cold tub. These are reminiscent of the backyard pools from the 80s and 90s but with more structural integrity. Made from PVC, they often have an insulation layer to help keep the water cold. 

A side drain pump makes it easy to remove the water after soaking. The sides are flexible, making getting in and out a bit of a chore. 

No-Ice Ice Bath: A Cold Tub with a Built-In Chiller

If you’re tired of buying bags of ice, consider a cold tub with a built-in chiller. A Michael Phelps Chilly GOAT Cold Tub by Master Spas, for example, lets you set the water temperature to your preference. With a temperature range of 40-104 degrees, you can enjoy the benefits of cold water immersion without the hassle of adding ice. The tub also features a spacious seat with built-in armrests and non-slip flooring for added comfort.

Benefits vs Drawbacks of Using Your Bathtub for Cold Plunges

Your bathtub is more than just a place for long, hot soaks. For those venturing into the world of cold plunges, it’s a readily available and cost-effective option. Most homes have a bathtub, making it an accessible choice without the need for investment in specialized equipment. 

It allows you to jump into cold water therapy without extra setup or space requirements. The benefits of an ice bath far outweigh those of a cold shower. If you’re just starting, the bathtub is convenient for getting your feet wet.

Bathtub Setbacks: The Not-So-Ideal Aspects of Ice Baths at Home

Of course, using a standard bathtub for cold plunges isn’t without its setbacks. For one, the size and depth of a typical bathtub may limit full-body immersion, which can be a bummer if you’re looking for the full plunge experience. 

Filling up a bathtub for each cold plunge can also lead to significant water usage, which isn’t great for your water bill or the environment. Then there’s the time factor: 

• Cleaning
• Filling
• Cooling down

The water can be a chore, especially if you do it regularly. And let’s face it, draining and cleaning the tub afterward isn’t the most fun way to spend your time.

Habits and Hassles: Why Bathtubs Might Hinder Your Cold Plunge Routine

Building a consistent ice bath routine can be challenging, and using your bathtub long-term can make it even harder. The setup and cleanup time required for an ice bath in a bathtub can create friction and excuses that hinder your progress. 

To continuously engage in challenging activities like ice baths, removing as many obstacles as possible is essential. If you want to build a consistent ice bath routine, eventually investing in a dedicated cold plunge tub that is always ready to use when you are may be more beneficial.

How to Cold Plunge in Your Bathtub

Cleaning Your Bathtub Before an Ice Bath

First things first, let's get that bathtub clean. A spotless tub isn’t just about aesthetics; it’s about avoiding unwanted guests like bacteria and fungi. You don't want to sit in a bacterial soup. Use mild, non-toxic cleaners to keep things safe for your skin. 

Baking soda and vinegar work wonders.

• Make a paste with baking soda, apply it, and then spray it with vinegar. 
• Scrub gently and rinse well. 

You can also use castile soap and warm water for a gentle clean. Always rinse thoroughly to remove any residue. This step sets the stage for an optimal and hygienic plunge.

Filling Your Tub: How Much Water and Additives

Once your tub is squeaky clean, it’s time to fill it up. 

• Run the water to remove any warm leftovers in the pipes. 
• Fill your tub as much as possible to cover most of your body without spilling over when you hop in. 

Want to add some extras like essential oils or Epsom salt? Go right ahead. Epsom salt is a fan favorite, offering benefits like reduced inflammation and better sleep. These additives can enhance your experience, so feel free to experiment.

Controlling the Temperature: Getting It Just Right

To get the benefits, aim for below 60°F. Ice is your best friend here. You won’t need too much since tap water is already about 60°F. For a 70-gallon tub, 20 pounds of ice can drop the temperature by 5°F. Do you want it colder? 

Pro tip: Let your ice sit in the freezer for a day or two to make it more effective at lowering the water temperature. 

4. Taking the Ice Bath: Step-by-Step

Ready to take the plunge? Take a moment to prepare mentally. It’s going to be intense, but you’ve got this. 

• Start by slowly immersing your lower body, letting your legs and torso adjust before lowering yourself. 
• Control your breathing to manage the shock. 
• Inhale deeply through your nose and exhale slowly through your mouth. 

Begin with short sessions, around 1-3 minutes, and work your way up as you get used to it. If you feel numbness or excessive shivering, it’s time to get out. Move slowly when exiting to avoid dizziness.

5. Post-Ice Bath: Recovery Time

Now for the recovery. Carefully exit the tub and dry off thoroughly. Wear:

• Warm and comfy clothes
• Bathrobes
• Sweatpants
• Sweatshirt

Rehydrate with room-temperature water or herbal tea. Avoid caffeine and alcohol, as they can further dehydrate you. Take a few minutes to rest and let your body recover. Stretch a little or practice deep breathing to promote circulation. Use this time to reflect and enjoy the clarity that comes with the refreshing chill. 

Elevate Your Cold Therapy Experience with GoPolar

Ready to take your cold plunges to the next level? 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 in the Bathtub?

Ever wondered how long you should really linger in an ice bath? For those just getting their feet wet, it’s best to start small. If you're new to cold plunges, aim for 3 to 5 minutes. As your body gets used to it, you can extend this to up to 10 minutes. 

Seasoned plungers can stay submerged for 15 to 20 minutes. It’s crucial, though, to listen to your body. Are you feeling numb or excessively cold? It’s time to hop out. This isn’t a contest; your body will thank you for respecting its limits.

Frequency: When to Dive Back In

How often should you take the plunge? Once or twice a week is the sweet spot. This gives your body ample time to recover and reap the benefits. Always leave at least 48 hours between sessions. This allows your body to adapt and ensures your muscles have time to heal.

Tools of the Trade: Do You Need a Plug-and-Plunge?

You might wonder if you need a fancy setup to get started. While a plug-and-plunge can make the process smoother, it’s not essential. 

A regular bathtub, a bag of ice, and some cold water are all you need. Fill your tub, toss in the ice, and you’re set. Keep it simple, and don’t let the lack of gadgets stop you from taking the plunge.

Play It Safe: Tips for a Smooth Experience

Safety should always be top of mind. Avoid staying in too long, especially if you’re new to this. Keep your torso out of the water if it gets too intense. And if you have any medical conditions, consult a professional before diving in. Cold plunges can be invigorating but should never be painful or uncomfortable.

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What to Do After Your Cold Plunge (To Get the Most Out of It)

Get Out Safely

After surviving your icy plunge, getting out safely should be at your mind. The cold can leave you feeling light-headed, so proceed with caution. Move slowly and use any nearby support, like a wall or chair, to steady yourself. Your body has been shocked, and rushing could make you stumble.

Dry Off Completely

Once you're out, grab a towel and dry it off thoroughly. You might think air drying will extend the cold exposure, but it's not effective and can backfire in humid conditions. Towels help you dry faster and prepare you for the next step: warming up.

Warm Up Naturally

Resist the urge to jump into a hot shower. Let your body warm up naturally to maximize the benefits of cold exposure. A towel can add a layer of warmth, and light activities like yoga or the Horse Stance exercise can generate heat internally. If you're still cold after 30 minutes, then it's okay to bundle up or take a warm shower.

Get Moving

Light mobility exercises like yoga or a brisk walk can help get your blood flowing again. Avoid 

stretching too intensely, as your muscles are still cold and could be damaged. Gentle movements help you warm up and start feeling normal again.

Rehydrate and Refuel

Cold exposure can leave you feeling drained, much like a good workout. Drink some water to rehydrate and have a light snack to replenish your energy. Warm liquids like coffee or tea can help raise your body temperature from the inside out.

Use a Massage Gun or Foam Roller

Consider using a massage gun or foam roller to work out muscle tension. While foam rollers are great for muscle release, massage guns can more effectively target specific areas. This can be a relaxing way to end your cold therapy session.

Clean Up Your Setup

Take a moment to clean up your cold plunge area. Check for leaks or tears, and make sure everything is in good shape for next time. Keeping things tidy and sanitary can also extend the life of your equipment.

Take Notes

Jot down some notes about your experience. How did you feel during and after the plunge? Did you use enough ice? Was the water cold enough? Keeping track of these details can help you improve your future cold plunges.

Consider a Workout

You might find yourself energized enough for a workout. The rush of endorphins and energy from the cold exposure can motivate you to tackle a gym session. Cold therapy can also aid in muscle recovery, making it a win-win.

Try Contrast Therapy

If you're interested in mixing things up, consider trying contrast therapy. This involves alternating between hot and cold conditions, like following your plunge with a hot shower. It won't maximize the benefits of cold exposure, but it can offer other health perks.

Meditate and Breathe

Cold exposure can have a meditative effect, so focus on your breath and meditate for a few minutes. This can help calm your mind and reinforce the mental benefits of the plunge. Even a short meditation can have lasting positive effects on your mood and focus.

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 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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