Cold water therapy has been popular among athletes and the biohacker community for years (we're looking at you Huberman).
But as predicted in our 2023 wellness forecast, the longevity practice is quickly becoming mainstream as more people become aware of the health benefits of cold water exposure—like improved stress resilience, muscle recovery, and mood. rotary kiln cylinder
While you could hop in a cold shower, the best cold plunge tubs and ice baths keep water at the ideal temperature of 55 degrees Fahrenheit. Plus, tubs keep water moving at a fast flow rate to prevent a thermal barrier from forming (i.e. the key to your most effective plunge).
If you want to hop on the trend but don't know where to start, we've got you covered. We've spent the last year researching and testing cold plunge tubs to find the best option at every price point, including portable, permanent, and luxury options.
Durable acrylic tub only weighs 100 pounds when empty
No special electricity requirements for set-up
Chiller can be app-controlled and drops to 37 degrees Fahrenheit
Tester found powerful chiller cools entire tub within 25 minutes
Not suitable for those taller than 6'2"
Our tester spent two months testing out the Polar Monkeys Brainpod 2.0 before declaring it the best thing she's done for her health. Available in four designs, the acrylic tub offers ample space to spread while keeping your heart under water.
We love how light the acrylic tub is when not in use (100 pounds empty), which makes set-up a breeze. Using the 0.8HP chiller is equally straightforward, and our tester was impressed by how quickly the chiller cooled water down to their desired temperature of 50 degrees Fahrenheit—less than 20 minutes.
What's more, our tester opted to turn the tub off between uses and found the tub's insulated walls and included cover helped keep the water cool despite the hot Nashville sun. While the tub doesn't really fit those over 6'2", our 5'2" tester has ample room to sprawl while keeping her chest fully submerged.
What makes Polar Monkeys worth the splurge? Read our full review of the Polar Monkeys Brainpod 2.0.
Circular filtration & Ozone sanitizer
XL sizes & heating element available
6 months of use before water replacement
Some accessories feel less luxurious for price point
Lack of personalization on design
Large product footprint & complicated setup process
You can thank Plunge for leading the charge in creating cold plunge tubs with a price point under $5,000. First seen on Shark Tank, the Plunge initially offered a single model, but has since expanded their lineup.
Our tester had the chance to test out three Plunge models at once: the Plunge Air ($4,490), the original Plunge ($4,490), and the Plunge Pop-Up ($150). Among these three, she found the Air to be the brand's most comfortable tub due to the softer material and slanted edge.
While the original design is also slanted, the angle is less aggressive so she found her body floating slightly. That being said, our team also spent a month testing out the original Plunge.
We loved that the company offers free in-home delivery and a variety of add-ons and features—including the Plunge Evolve XL that's perfect for commercial use. Regardless of setup, you'll only need a standard 110V outlet and can rely on the ozone sanitizer to help keep water fresh with some maintenance required. And yes, all Plunge tubs chill to 37 degrees Fahrenheit.
Is the Plunge worth $5,000+? Find out in our full review of the Plunge Tub.
Chiller as powerful as the Plunge's (with heating included)
Inflatable takes less than 5 minutes to set up + fits into included duffle
Simple set-up barely needs minimal instructions
Brand provides video instructions for maintenance
Chiller is too heavy to move around to truly maximize on portability
Plastic tub stains easily with flower pollen and outdoor residue
High tub lid is harder for shorter folks to step into
Heating component takes a long time (increasing from 42 to 47 degrees took almost three hours)
Even though Inergize's ultra portable design packs down into a duffel that's similar in size to about a 105L hiking pack, it's still one of the best options on the market.
We found the inflatable tub was surprisingly sturdy (despite attracting a good bit of dust and pollen). Unlike the tub, the 0.8HP chiller isn't very portable at 65 pounds, but it's powerful enough to cools water down to 37 degrees Fahrenheit in less than 5 hours aka 309 gallons per hour flow rate.
The heating component is a recent addition to the Inergize tub, which warms water to 105 degrees Fahrenheit. Our tester found the warming component was a lot slower than the cooling option (but still a worthwhile perk).
Every Inergize tub ships free and comes with quick connect hoses, a hand debris net, a micron filter, and two covers (a fabric and inflatable one). When deflated, the tub only weighs 25 pounds.
Although you'll only need one person to complete the installation, expect to put in a little legwork—or should we say armwork—to inflate the tub with the included hand pump. Our tester found it took less than 5 minutes to get both the tub and lid inflated.
Reviews show those up to 250 pounds and 6-foot-4-inches tall can fit; our tester's legs hit the edges when fully extended. Taller folks should expect to sit with their knees bent (though still completely submerged).
What makes this tub a standout? Check out our full Inergize review.
Chiller also heats up to 104°F for no additional cost
Built-in sanitation system with water filtration and ozone
Lower tub edges are good for short folks (while long length suits taller folks)
Didn’t come with an instruction manual
The next-big-thing in the cold plunge world isn't actually cooling water down; it's heating H2O up for hydrotherapy. But where most brands will charge you up to $1,000 to add a heating component, Sun Home Saunas portable unit has an external chiller that also heats water up to 104 degrees Fahrenheit.
One of the most durable inflatable cold plunge tubs we've tested, the xl_bath is made with a military grade drop stitch technology and fits up to two people. Each tub also comes with a 1HP smart-chiller, which is the same power as the Plunge's Pro Chiller and almost double the speed of tubs like Renu.
Along with a built-in circulation pump to keep water moving (and your thermal barrier down), the chiller also has a 20 micron filter for debris and a built-in ozone sanitation system.
While the tub and chiller were packaged very well, there's no in-home delivery or setup option. Our testers had to drag both boxes through the house and noted they were extremely heavy. They chose to put the tub on their back porch where it's stood the test of time.
When first starting the chiller, it took about 8 hours to get the water to our desired temperature (55 degrees Fahrenheit) in Texas during the wintertime. But after set-up and using it daily, the chiller doesn’t take nearly as long.
Pro tip: The Sun Home Portable Ice Bath is the longest option on our list at 76.8 inches long. Per the brand, it's long enough to fit those up to 6’8” fully submerged. Our testers are 5’7” and 5’11”, which means they both easily has enough space in the tub.
Weighs 55 pounds for easy storage
Keeps water cool for up to 3 days
Water not sanitized between uses
The Ice Barrel is the ultimate cold plunge tub for someone who wants to elevate their ice bath experience from a regular bathtub, but who doesn't want to commit to the maintenance of a glorified mini pool.
You simply fill the container with ice and water—that's all! The upright position is ideal for a quick dunk without laying horizontal, and the sturdy, non-toxic materials never feel cheap per our tester.
Plus, it comes with a tiny step stool to let you enter the 55-pound barrel as gracefully as possible (well as smooth as someone entering an ice bath can really be).
Our tester loved that the Ice Barrel was small enough to tuck into the corner of the garage. Pro tip: Add epsom salts for even more ice bath benefits. The biggest downside of this (or any) ice bath? You're going to have to pay at least $10 for ice with every refill (though the insulated tub keeps water cool for up to three days).
If you're on the taller side, stick with the Ice Barrel 400, which has a longer design that's best for taller folks (and can hold those up to 300 pounds).
If you're shorter or rounder, check out the new design: the Ice Barrel 300. Its larger opening is better suited to heavier folks.
What makes this ice bath stand out? Read our full Ice Barrel review here.
Customizable with multiple color and wood options
High water flow rate to prevent thermal barrier
Doesn't come with a cover
Long order lead time (due to custom design)
Has luxury price point to match
Renu's lineup of stylish cold plunge tubs is a luxury investment for those who care about aesthetics.
Available in a range of minimalist base and deck colors, the sleek tub is handcrafted in California with a mission to be "always cold and clean." The Cold Stoic 2.0 not only has a larger water tank, but it's actually one of the longest tanks on our list.
Powerful enough to cool water to 36° Fahrenheit, the Cold Stoic 2.0 is fitted with a thermostat to easily control the temperature of your water. This insulated design then keeps water temperatures below 60° Fahrenheit for up to 24 hours once the tub is turned off.
If the 5-year warranty doesn't tip you off, this luxury cold water tank is meant to be around for awhile. Crafted for indoor and outdoor use, Renu tubs are constructed with quality materials, all selected for their ability to withstand harsh conditions and UV rays. And yes, there's a built-in filtration system and ozone water purification system.
Cold enough to make ice
Also available at plunge tub with heating component
Requires refrigeration expert for set-up
Extra cost for shipping outside Australia
Must be close to a dedicated outlet
Cold plunge tubs can't go any cooler than 39° Fahrenheit because the water needs to stay in liquid form for the external chiller—unless you're talking about Odin's Ice Bath.
The design has copper coils wrapped around the tub to cool the water down using a refrigerator compressor (so water can actually turn into ice without breaking the chiller).
While the brand also makes a traditional cold plunge design for $1500 cheaper—which won't require a refrigeration expert to install—we think this specialty ice bath design is worth the extra investment for those who want the water to get as cold as possible. Just note: Only the Plunge pool comes with a free optional heating element (up to 107°F).
If you're purchasing for a commercial space—like a spa or gym—we suggest investing in the pro model for another $2,000, which increases the power of the chiller to ensure it's up to the strain of consistent use throughout the day. Those over 6-foot can opt for the XL model for extra legroom, while couples hoping to share the tub can upgrade to a dual size.
Built-in water circulation/ micro-filtration / ozone disinfection
Comes with lid & remote control
Must be near an outlet
Recommended by biohacker Joe Rogan, the Morozko Forge Ice Bath chills waters down to 33 degrees Fahrenheit. More importantly, the ice bath is designed with a high flow rate, which means the water circulates and moves.
Not only does this mimic the natural feel of a body of water, but it makes every plunge more effective by preventing your body's thermal barrier. Whether you want to use the tub indoors or outdoors, the sleek design keeps water fresh with micro-filtration and ozone disinfection.
Another investment option, the Morozko Force is meant to to last. It's constructed with a durable cedar frame with ground fault circuit interrupt (GFCI) protection for improved safety. Available in three sizes, its largest option rivals the length of the Renu THerapy.
The Morozko Cold Plunge tub comes in three sizes available with either a 60-inch, 66-inch, or 72-inch length.
The 72-inch is similar to the Renu Therapy option, which fits those up to 6 foot 7 inches tall.
If you've learned anything to so far, this combination of high flow rate and ultra low temps is a rare technological feat for cold plunge tubs.
Must fill with ice water
May be hard for some to get into (due to no step stool)
The Ice Pod Pro is a newer launch—and the affordable design fills a gap in the market for those who still want a high quality product but don't want to spend a fortune on a luxurious tub.
The portable pod is similar to many budget options, with a plastic legs around the tub and an inflated rim. However the actual materials differ from many affordable options thanks to a focus on quality.
The inner lining is made from a BPA-free waterproof lining, the insulation layer has sub-zero cooling technology, and the durable exterior is UV resistant.
Other differentiators for the Ice Pod Pro include a water flow pump—which circulates water to prevent your body heat from warming the water or the ice from freezing solid—and a floating thermometer to monitor the temperature to reach the perfect 50 to 59 degree Fahrenheit range.
You might think ice baths and cold plunge tubs are the same—but there are small nuances that make each different. An ice bath is exactly as it sounds; a bath of ice water. Cold plunge tubs use an external chiller to cool water down to 37.5 °F, no ice necessary.
The benefit of the latter is that you can often determine the exact temperature of the water, which should be less than 10°C," per cold therapy expert Mark Harper, M.D., Ph.D. (Note: 10°C is 50°F.)
Cold plunge tubs are designed to support cooler temperatures that put your body into a temporary state of stress.
While the cooling process varies by tub, most send water to an external chiller where it's cooled and pumped back into the tub.
If you want a more affordable option, you'll likely have to settle for an ice bath, which uses still (rather than flowing) water.
Many baths require you to fill with ice and water, with insulated constructions that can keep the water cool up—sometimes up to 3 days.
We recommend cold plunge tubs over ice baths. When water is pushed in and out of an external chiller—like with a cold plunge tub—it creates a natural circulation of water.
When water is in motion, your body can't effectively warm it up and create a thermal barrier. This makes your plunge more efficient.
If you're skeptical about subjecting your body to freezing temperatures in the name of wellness, know there's actually some compelling evidence in its favor.
"In simple terms, regular use will reduce inflammation and the body's reaction to stress. Putting your face—it doesn't even have to be the whole head—in will have an almost immediate effect," explains Harper.
Here's why you might want to add a cold plunge tub to your routine:
On the topic of stress, intentional cold exposure (as in a plunge pool) is a form of hormetic stressor. In layman's terms, this is the good kind of stress that actually helps your body to adapt and stay fit and healthy.
When you spend a short burst of time each day with an acute stressor like cold water, your body is taken out of homeostasis and your cells are activated to promote stress resilience, repair cellular damage (through processes like autophagy), repair DNA, reduce inflammation, and more.
In fact, some experts believe that missing out on hormetic stressors can actually hold you back. "Biologically, the lack of acute stressors prevents the intermittent episodes of cellular 'housecleaning' activities that slow aging," Elissa Epel, Ph.D., director of the University of California–San Francisco Aging, Metabolism and Emotion Center wrote in a 2020 research review.
Additionally, shocking your body with a switch between hot and cold extremes can also improve your health, as longevity expert and Harvard geneticist David Sinclair, Ph.D., explains on the mbg podcast. "Sauna protects you against heart disease if you do it regularly, and cold plunges are increasingly thought to be helpful. What [they do] is activate the production of brown fat, which exists mostly in your back. Brown fat puts out signals that increase your metabolism," he explains.
As for the mental benefits, Jono James, cold-water immersion expert and CEO of Odin Ice Baths shared that voluntarily placing yourself in uncomfortably cold temperatures can help build fortitude.
"You're purposely putting yourself in quite a bit of pain because the ice bath is not a pleasant experience, but because you're choosing to do it, it gives you a sense of empowerment. Since it's a choice, it also means you're more resilient to things that are out of your control because you're choosing to put yourself in this uncomfortable position," he shares.
The are many proven benefits of an ice bath—and a few potential benefits of taking a cold plunge that still need to be explored further. Weight loss falls into the latter category.
A study published in Scientific Reports found stem cells subjected to cold temperatures formed brown fat that can increase calorie burn1 .
Research on mice shows similar results of brown fat activating in cold temperatures2 . Data also suggests that ongoing cold exposure can help convert white fat into metabolically healthy beige or brown fat3 .
As functional medicine expert, Laura DeCesaris previously told mindbodygreen, "More data needs to be seen as to possible long-term metabolic impacts of cold immersion over time."
She says sporadic sessions are unlikely to improve results—and it's important to remember that an increased metabolism won't lead to weight loss if appetite and calorie consumption also increases.
Experts previously told mindbodygreen that people with high blood pressure should skip cryotherapy.
Cold water causes your blood vessels to constrict, which increases heart rate, blood pressure, and respiratory rate.
Typically the body can compensate for this constriction, per longevity expert Seema Bonney, M.D., but it may be harder for those with high blood pressure or cardiovascular disease.
RELATED: The Best At-Home Cold Therapy Machines For Muscle Relief and Recovery
Of course you should be aware that cold temperatures can be jarring to the body, but on the whole if you’re listening to your body and being smart about how long you’re staying in the tub, experts say it should not pose a risk to your health.
“It’s important to get the body used to the temperature (a minute or two) before putting your face in," suggests Harper. "And there is nothing to be gained and all to be lost by staying in so long as to become hypothermic. This is dependent on temperature: under 10°C, three minutes is sufficient. But even at 20°C, no more than 10 minutes is necessary."
Even if you're not an intense athlete, anyone could benefit from the use of a cold plunge tub. That said, they are a great means of physical recovery after working out. "The reduction in inflammation and the attenuation of the stress response are universally positive," says Harper.
As with all new health practices, it’s recommended to check in with your doctor before adding a cold plunge to your routine, especially if you have an existing medical condition.
Adding a cold plunge to your routine has many physical and mental health benefits. Cold plunging can promote stress resilience, repair cellular damage (through processes like autophagy), repair DNA, reduce inflammation, and more. As our expert explained, you don’t have to dive right in. Start slow and as you begin to acclimate to the practice and experience the benefits, you’ll see that cold plunges are worth it.
A cold plunge tub with a built-in sanitation will be the easiest to take care of. The Plunge, Renu Therapy Cold Stoic, and Odin Ice Bath all come with built-in water filters and ozone sanitation systems. These system replace chemicals with powerful oxidizers that break down unwanted contaminants, like mold and bacteria, to keep your water fresh between plunges.
Sure, putting your body through stress may sound counterintuitive—but this is actually a good kind of stress. Whether you're investing in a cold plunge tub for your home, or you're making your own ice bath, you're not going to solve every health problem you've ever had. That said, when performed regularly and correctly, the practice has a slew of health benefits, explained in-depth below. If you're not sure if ice baths are a good idea for you, check with your doctor before adding the practice to your routine.
For metabolic, energy, and mental health benefits, regularly soaking in a cold plunge tub can be an excellent way to invigorate the system and support overall well-being.
If you're in the market to invest in your health, consider taking home the Plunge for a top-of-the-line pick or try the slightly more affordable Polar Monkeys Inflatable.
Want other ways to invest in your health? Explore the benefits of hot and cold therapy, and check out or picks for the best infrared saunas and infrared sauna blankets.
Enjoy some of our favorite clips from classes
Enjoy some of our favorite clips from classes
Emma Seppälä, Ph.D.
Molly Knudsen, M.S., RDN
Emma Seppälä, Ph.D.
Molly Knudsen, M.S., RDN
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