Peake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. Volume is another factor we considered, as it can determine how deep the water hits your body when you sit or lay down. Material Durability Still, neither practice is as productive or as permanent as I’d like it to be. (And as we outline here, cold showers can’t really compete with cold plunges.) Blame New York living. My closest body of water is a sludge canal. Dolphins might’ve made some recent cameos in the East River, but it’s hard to imagine the health benefits of a plunge outweighing the deleterious effects of a swim at Dumbo Beach. Though I’ve banged the drum on cold-water therapy for years, I’ve never been able to make it a consistent part of my fitness routine. The issue is access. I habitually partake in ice-cold Scottish rinses at the end of a shower, and whenever I’m on vacation near a coast, I make sure to jump into the surf after each morning run.

For first time users and those with any medical red-flags, consulting with your doctor beforehand is always a good choice. Cold plunges may seem like a harmless practice, but exposing your body to extreme temperatures, whether hot or cold, can take a toll on key organ systems and their functions if not cautious. Does a cold plunge really burn fat? Some tubs are bigger than others, and some people may have more room than others for these tubs in their home or yard. We also took body size into consideration — a tub that may work great for our 5’10” tester may not be the best for a 6’4” athlete. We included cold plunge and ice bath sizes to suit all individuals, ranging from products smaller than a barrel all the way up to sizes like a jacuzzi. If you want to plunge on the go or don’t have the space for a dedicated cold plunge area, the Inergize Cold Plunge Tub is likely a good choice for you. It’s easy to lug around, has a solid one-micron filter, and cools down to a frosty 37 degrees Fahrenheit. Garcia C, et al. (2020). Use of cryotherapy for managing chronic pain: An evidence-based narrative.This inflatable plunge is just over six feet long, so even taller athletes (up to 6’8”) can comfortably submerge their bodies. This option even doubles as a cold plunge and hot tub, cooling to 37.5 degrees or heating to 104 degrees. Plus, you get plenty of high-tech capabilities, including a mobile app, so you can control your plunge from anywhere.

Tindle, J., & Tadi, P. (2020). Neuroanatomy, Parasympathetic Nervous System. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/pubmed/31985934

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Rowsell, G. J., Coutts, A. J., Reaburn, P., & Hill-Haas, S. (2011). Effect of post-match cold-water immersion on subsequent match running performance in junior soccer players during tournament play. Journal of Sports Sciences, 29(1), 1–6. https://doi.org/10.1080/02640414.2010.512640 We have tested both barrel sizes with a female of 5 foot 4, and a male of 6 foot. Pictures are provided as a guideline. Both barrel sizes are perfectly suitable for both heights but we suggest you consider the height of the person using it, the volume of water that you'd like to use and immerse yourself in and the space that you have available. Demori, I., Piccinno, T., Saverino, D., Luzzo, E., Ottoboni, S., Serpico, D., Chiera, M., & Giuria, R. (2021). Effects of winter sea bathing on psychoneuroendocrinoimmunological parameters. Explore, 17(2), 122–126. https://doi.org/10.1016/j.explore.2020.02.004

APA. (2020). What Is Depression? https://www.psychiatry.org/patients-families/depression/what-is-depression Lubkowska, A., Szyguła, Z., Chlubek, D., & Banfi, G. (2011). The effect of prolonged whole-body cryostimulation treatment with different amounts of sessions on chosen pro-and anti-inflammatory cytokines levels in healthy men. Scandinavian Journal of Clinical and Laboratory Investigation, 71(5), 419–425. https://doi.org/10.3109/00365513.2011.580859This system combo is the most effective and simple to use. Simply inflate the PRO Barrel using the supplied pump, connect the inlet and outlet pipes to the Thermo CT1 Chiller unit (optional extra) using a simple hand tight valve, turn on the chiller, and after it has self primed it will start to chill and filter the water, taking the water tempurature down to a frosty 3°C. Users can therefore enjoy their ice baths without worrying about cleanliness or contamination. It’s worth mentioning that the Ice Barrel 400 also comes with a lid and a uv and water resistant-cover to keep dirt out when you’re not using it. In this Ice Barrel review I explain the key features of the Ice Barrel, how to use it to effectively ‘cold plunge’, and the pros and cons compared to other options for cold water therapy. It’s recommended to stay in an ice bath for 2-10 minutes, and it is best to build resistance over time. Staying in too long than is comfortable for you personally can expose you to risk of an overly low body temperature and hypothermia – so please be careful and sensible when cold plunging.

While there are those who may be looking for a fully customizable, automated cooling system, others customers may want a simple ice bath that keeps electricity costs low — we’ve tested and included both high-tech and no-tech options on this list. If you have the space, consider large tubs that can function as both hot and cold baths, clean themselves, and maintain your preferred water temp. If you’re working with a smaller space, we also have foldable plastic options, as well as barrel styles that feature drains and require manual sanitization. Customer Satisfaction To enjoy the benefits of ice barrel therapy for the long haul, proper maintenance is key. Here’s how to extend the lifespan of your chosen barrel: Post-injury treatment of soft tissues such as tendons, ligaments, and muscles with cold therapies is well documented elsewhere and are standard practice in the medical field. As noted above, basic first aid classes teach how and when to apply cold therapy for injuries. As such, this white paper provides limited discussion on this aspect of cold therapies.

The smaller, comparable option is significantly cheaper, so save your money if you don’t need the space. As I stepped out of the Ice Barrel, I felt a rush of endorphins, a commonly reported sensation post-cold water immersion, and it’s easy to understand why cold therapy has been credited with mood enhancement and improved mental clarity if you’re willing to open your mind and give it a try. The mental journey