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Cold Plunges

(18 products)
Revitalize your body with our high-end cold plunge tubs. Combining performance and comfort for an efficient post-workout recovery experience.
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Cold Plunge FAQ's

About Cold Plunging

What Is a cold plunge, exactly?

Scroll on Instagram and you may see videos where people climb into ice pools and freeze pools in ice baths, go cold water swimming, or take cold showers. Although you might think these feats would become social media trends, they are actually an ancient technique known as cold water treatment or cryotherapy. Cold water immersion uses water to promote health. While the herb was first used for centuries, it is a commonly used medicine for speeding recovery from injuries, relieve joint and muscle pain and accelerate recovery from exercising, among other potential advantages.

It's worth mentioning that cold plunges aren't a modern fad. They've been around for centuries, forming a key aspect of traditional hydrotherapy. Picture this: submerging yourself in a bath filled with icy water, typically between 50°F (10°C) and 60°F (15.5°C), and staying there for anywhere from 30 seconds to 3 minutes. It's not exactly a day at the spa, but it's got its own unique charm and health benefits of cold water immersion!

What are the benefits of cold plunging?

Cold plunges have a ton of physical and mental benefits. The research on Cold Plunging and cold water immersion has been largely unconclusive, says van Dien. Athletes looking to reduce post-training pain can find cold water immersion attractive. The practice can also be used in the treatment of endurance athletes suffering from heatstroke. Cold plunges also help in managing stress levels. One recent report published on EXPLORE indicates that swimming in winter seas can help reduce stress levels and improve overall health.

1. Reduces Muscle Soreness and Joint Inflammation:

Cold water immersion can be effective in treating a wide variety of conditions. The study found that cold H2O can reduce skin temperature and increase blood flow. Those who are infected with muscle damage and muscle soreness can experience vasoconstriction and thus decrease the risk from muscle inflammation. In addition, lower tissue temperatures may decrease the conduction of nerves and decrease spasms.

Everyday life exposes us to a constant assault of inflammatory triggers. These triggers can lead to chronic diseases, including diabetes, Alzheimer's, and even cancer. The beauty of cold plunges is that they help combat inflammation at its root. When your body hits the cold water, it immediately responds by narrowing your blood vessels to protect your vital organs - a process called vasoconstriction. This shift reduces inflammation by limiting blood flow to affected areas, reducing swelling and pain. Pretty cool, right?

2. Strengthening the Immune System:

Cold plunges and cold water immersion are like a supercharged workout. Research suggests that the decrease in body temperature during a cold plunge stimulates your immune system, increasing the production of white blood cells. Not only that, but the reduction in inflammation helps keep you fresh, decreases muscle soreness preventing it from becoming exhausted and less effective.

3. Speeding Up Exercise Recovery:

Many athletes and fitness enthusiasts swear by cold plunges as a recovery tool. Here's why: exercising can cause minor muscle damage and inflammation, which can lead to soreness and hinder performance. By reducing inflammation and enhancing blood flow to muscles, cold water immersion help speed up the repair process, helping your muscle soreness and getting you back in the game sooner!

4. Improving Blood Circulation:

Cold plunges give your blood circulation a real boost. During cold water immersion, your blood vessels constrict, helping push out waste products and improve circulation. When you step out, your vessels dilate, bringing fresh oxygen and nutrients to your cells. Talk about a refreshing, invigorating experience!

5. Boosting Detoxification:

A lesser-known benefit of cold plunges and ice baths is the enhancement of your body's detoxification process. By causing muscle contraction, cold plunges stimulate the lymphatic system, helping to remove waste and toxins. Also, the cold plunge exposure can boost the production of natural antioxidants, providing further support for your body's detoxification process.

6. May Improve Energy, Mood, and Memory:

Last, but definitely not least, cold plunges help stimulate the production of dopamine and endorphins - those wonderful "feel-good" hormones. The result? An instant mood boost and a sense of euphoria.

In fact one study on Winter Swimmers showed drops in self- reported stress, fatigue, memory issues or poor mood during swim sessions. After four months, the swimmers said their bodies were much more alert and active than they were. But the caveat: Swimming and exercising alone are associated with pain and improvements to mental and physical well-being.

How long to cold plunge?

Cold plunging, scientifically referred to as cold water immersion, activates the body's stress responses at a cellular level leading to a lower blood pressure. The benefits accrue from consistent and controlled exposure over time. Here's a more detailed breakdown:

  1. Adaptation Phase: For beginners, the initial phase is about adapting the body to cold temperatures. Start with once a week, immersing for a short duration of around 1-3 minutes, gradually increasing as tolerance builds.
  2. Maintenance Phase: Once acclimatized, a frequency of 3-4 times a week for durations of 5-10 minutes is typically recommended for maintaining the benefits of cold immersion.
  3. Hormesis Principle: This principle explains how short-term stress on the body, like cold exposure, can lead to long-term benefits. However, overdoing it can be counterproductive. Regular, controlled exposure is more beneficial than infrequent, prolonged sessions.
  4. Recovery and Rest: If cold plunging is integrated post-exercise for recovery, it's critical to allow 24-48 hours between sessions. This ensures that muscle tissues have adequate time to recover and inflammatory responses are not exacerbated.

How do I cold plunge at home?

Many people are familiar with the concept through the use of cold plunge pools at spas or through cold water swimming practices like the Wim Hof Method. If you want to do a cold plunge at home, here's a step-by-step guide:

Select a Container:

  • Bathtub: The most straightforward method is to use your bathtub.
  • Inflatable Pool: If you're looking for something bigger, you can buy an inflatable pool and set it up in your backyard.
  • Dedicated Cold Plunge Tub: There are tubs designed specifically for cold plunging available in the market.

Fill with Water:

  • If using a bathtub, fill it with cold tap water.
  • For an inflatable pool or a dedicated tub, you might need to use a hose.

Chill the Water:

  • Ice: The most common method is to add bags of ice to the water to chill it. You can buy large bags of ice from many convenience stores or gas stations. Depending on how cold you want the water, you might need several bags.
  • Refrigeration Units: Some dedicated cold plunge tubs come with built-in refrigeration units to keep the water at a consistent cold temperature.

Safety First:

  • Ensure the water isn't too cold for your first time. Starting at around 60°F (15°C) can be a good beginning point, and then you can gradually decrease the temperature in subsequent sessions.
  • Never plunge alone. It's always a good idea to have someone around in case you experience any difficulties.
  • Limit your time in the cold water. Start with just a minute or two and increase over time as you become more accustomed. Never force yourself to stay in if you're feeling extremely uncomfortable.

Enter the Water:

Submerge yourself up to your neck. Remember to breathe. The initial shock can be intense, but it's essential to keep your breathing under control.

Immerse & Breathe:

Focus on your breath and try to stay relaxed. Inhale and exhale deeply. This will help you to cope with the cold and stay in longer.

Exit the Water:

Once you've finished, exit the water slowly and dry off immediately. It's a good idea to have warm towels or a robe nearby.

Warm Up Gradually:

You can have a warm (not too hot) shower or do some light exercises to warm up your body.
Avoid jumping immediately into extremely hot water as this can shock the system.


  • If you're using an inflatable pool or a dedicated tub, you'll need to think about maintenance.
  • Change the water regularly, and consider using a pool cover to keep debris out.


Like many practices, consistency is key. The more regularly you cold plunge, the more accustomed your body will become to the cold, and the more benefits you'll likely experience.

Remember, always consult with a healthcare professional before starting any new health or wellness practice. Some people may have conditions that make cold exposure unsafe.

Health & Safety

Are cold plunges safe for me?

Cold plunging can offer several benefits, but it's not for everyone. Here's the lowdown:

  1. Benefits: Cold plunging can help with muscle recovery, boost mood, improve circulation, and even potentially increase metabolism. It's why many athletes swear by it, and why you might feel invigorated after jumping into a cold body of water.
  2. Listen to Your Body: This is crucial. If it's your first time, take it slowly. Start with a short duration and assess how your body responds. If you feel lightheaded, overly short of breath, or any unusual discomfort, it's time to get out.
  3. Medical Conditions: If you have heart conditions, high blood pressure, Raynaud's disease, or other medical issues, it's essential to consult with a healthcare professional before taking the plunge. Sudden exposure to cold can place stress on the heart and affect blood pressure.
  4. Immersion Time: The amount of time you spend in the cold water should be limited, especially when starting out. While some seasoned "cold plungers" can stay in chilly water for several minutes, beginners should start with short, manageable durations and gradually increase over time.
  5. Environment: If you're plunging into a natural body of water, be aware of the environment. Watch for slippery rocks, strong currents, or any other potential hazards.
  6. Warm-up Post Plunge: After your cold plunge, it's essential to warm up gradually. Jumping into a super hot shower or sauna can be shocking to the system. Instead, wrap up in a warm towel or robe and allow your body to adjust slowly.

In summary, while many find cold plunging invigorating and beneficial, it's crucial to approach it mindfully and be aware of your body's signals. Always prioritize safety, and when in doubt, seek guidance from a medical professional.

How does cold plunging improve my mental well being?

  1. Release of Endorphins: The initial shock of entering cold water, known as cold shock response, causes the body to release endorphins, the body's natural painkillers, which can lead to feelings of euphoria. This "rush" can uplift one's mood and make one feel more invigorated.
  2. Stress Reduction: Regular exposure to cold water can reduce cortisol levels, the primary stress hormone. Over time, this helps in developing a more resilient response to stress and improves mental health.
  3. Improved Sleep: Many enthusiasts report better sleep quality after cold plunging. The exposure to cold can influence the body's production of melatonin, the sleep hormone.
  4. Increased Alertness: The cold water acts as a stimulant, increasing heart rate and oxygen intake. This heightened state can lead to greater mental clarity and alertness, at least in the short term. This leads to an increase in mental health.
  5. Strengthening Mental Fortitude: Overcoming the initial discomfort and resistance of entering cold water can be a mental challenge. By regularly facing and overcoming this challenge, individuals can cultivate greater mental discipline, resilience, and willpower.
  6. Reduction in Symptoms of Depression: Some studies suggest that cold therapy can help reduce symptoms of depression. The exact mechanism isn't fully understood, but theories suggest that the cold might increase bioavailability and turnover of norepinephrine, a chemical in the brain that's often linked to mood regulation.
  7. Enhanced Brain Function: The increased blood flow and oxygenation resulting from cold exposure might benefit cognitive function. This means improved focus, concentration, and even creativity post-plunge.
  8. Mental Health and Presence: The intense sensation of cold forces individuals to be fully present in the moment. This natural form of mindfulness can be grounding and help bring a sense of peace and centeredness.

What should I wear during a cold plunge session?

For an enhanced cold plunge experience, wear a snug-fitting swimsuit for maximum cold exposure and ease of movement. Consider water shoes or neoprene booties for foot protection and grip, and neoprene gloves for hand comfort during longer sessions. If fully immersing, a swim cap can reduce head heat loss. Always keep a towel or warm robe close for post-plunge warmth. Remove jewelry to avoid increased cold sensation and potential loss. The key is to balance protection with the goal of cold exposure, always prioritizing your body's comfort and feedback.

Are there any immediate aftercare steps to follow post-plunge?

Post-cold plunge aftercare enhances benefits and ensures safety. Warm up gradually, avoiding immediate exposure to hot environments. Dry off thoroughly, focusing on extremities. Stay hydrated, engage in light stretching to boost circulation, and if cold, have a warm drink like herbal tea. Address any feelings of dizziness, numbness, or discomfort promptly. Some enthusiasts suggest journaling post-plunge feelings to track progress. Prioritize rest to maximize recovery benefits. Consistency, mindfulness, and listening to your body are paramount in this wellness practice. Safety is always key at ZiahCare.

Installation & Maintenance

Can cold plunging be installed alongside a sauna?

Combining cold plunging with saunas, a practice rooted in many cultures, leverages the benefits of extreme temperatures. This hot-cold therapy, popular in Scandinavian traditions, promotes circulation, detoxification, and lymphatic drainage, acting as a vascular workout. Athletes utilize this for recovery: cold plunging addresses muscle inflammation, while saunas promote relaxation and flexibility. This regimen can also bolster the immune system, as saunas mimic a fever response and cold plunges boost white blood cell production. The practice benefits mental resilience and skin health by opening and tightening pores. However, it's vital to heed body signals, maintain hydration, and moderate session durations, especially for beginners.

How do I maintain my cold plunge tub?

Maintaining your cold plunge tub is essential for both the
longevity of the equipment and for ensuring a safe and refreshing experience
each time you plunge. Here's a breakdown of steps to keep your cold plunge tub
in top shape:

Regular Cleaning:

  • Interior: Every week, give the
    interior of the tub a gentle scrub using a non-abrasive brush or cloth and a mild detergent. This prevents algae or mold buildup. Rinse thoroughly after cleaning.
  • Exterior: Wipe down the exterior occasionally to remove any dirt or debris.

Water Quality:

  • Filtration: Make sure the filtration system is functioning properly. Clean or replace the filter as recommended by the manufacturer.
  • Water Treatment: Use appropriate water treatment chemicals to maintain the water's pH level, hardness, and cleanliness. Chlorine or bromine tablets can be used to sanitize the water. Always follow the manufacturer's guidelines regarding amounts.
  • Water Change: It's a good idea to fully drain and refill your plunge tub occasionally, depending on how often you
    use it. For heavy use, consider changing the water every 1-2 months.

Inspect Equipment:

Regularly inspect the pump, hoses, and other equipment. Ensure there are no blockages or signs of wear and tear. If anything looks amiss, consult with the manufacturer or a specialist.

Temperature Monitoring:

Check the thermostat regularly to ensure it’s functioning correctly and maintaining the desired temperature. Remember, the water shouldn’t be so cold that it risks causing hypothermia or frostbite.

Protective Cover:

When not in use, keep the cold plunge tub covered. This helps maintain the water temperature, reduces evaporation, and keeps out debris and contaminants.

Seasonal Maintenance:

If you live in an area with freezing winters, consider winterizing your tub to prevent damage. This might involve draining it, insulating pipes, or even bringing some components indoors.

Safety First:

  • Always keep safety equipment nearby, such as a thermometer and a timer, to monitor your sessions.
  • Ensure the tub's electrical components are safely grounded to prevent any electrical hazards.

Consult the Manual:

The manufacturer's manual should provide specific instructions and recommendations for maintaining your particular model of cold plunge tub. Always refer to this when in doubt.

Remember, regular maintenance not only ensures your tub's longevity but also provides a safer and more beneficial cold plunging experience.

Do I need to hire a professional to install my cold plunge tub?

Whether you need a professional to install your cold plunge tub largely depends on the type and complexity of the tub you've chosen. Let's break this down:

Simple, Stand-alone Models:
Some cold plunge tubs are essentially large basins that you fill with cold water and ice. These are typically very straightforward. You place them where you want, fill them up, and you're good to go. No professional installation needed here!

Integrated Systems:
If you've chosen a plunge tub that has integrated cooling systems, filtration, or other advanced features, the installation can be a bit more involved. This might require connecting the system to your home's electrical system or even some plumbing modifications. In such cases, while a DIY enthusiast might feel up to the task, many people would benefit from hiring a professional to ensure safe and efficient installation.

Location Considerations:
Are you planning to place it indoors or outdoors? An indoor setup might require more considerations around water drainage, potential overflow, and weight distribution. An outdoor setup might involve prepping the area with a suitable base or ensuring it's shielded from certain elements.

Safety and Warranty:
Always check the manufacturer's recommendations. Even if you feel you could handle the installation yourself, some warranties might require professional installation to remain valid.

In summary, while simpler tubs can often be set up without professional help, it's always wise to consider the specifics of your model, location, and your own comfort level with installations. If you have any concerns, please do not hesitate to reach out to us at or call us at +1 (877) 358-5571

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