Cold Plunge and Cryotherapy Guide
Short answer: A cold plunge is a tub of cold water you sit or stand in for a few minutes. Many beginner protocols use water around 55 to 59°F (13 to 15°C). You can start with an ice-filled portable tub ($799 and up), step up to an insulated tub with a built-in chiller, or add a standalone chiller to a tub you already own. We carry cold plunge tubs and chillers from more than a dozen brands, plus whole-body and local cryotherapy equipment. Cold exposure is not safe for everyone, so check with your doctor first, especially if you have a heart or circulation condition.
Last reviewed: September 2026. Prices as of September 2026. This guide is educational and is not medical advice. See our disclaimer.
Browse every published cold plunge article.
In this guide
- Types of cold plunge setups
- Temperature and time: how beginners start
- What the research says
- Safety
- Water care
- Placement and power
- Cold plunge vs. cryotherapy
- Every brand we carry
- All cold plunge guides
- Frequently asked questions
Types of cold plunge setups
| Setup | How it works | Good for | Trade-off |
|---|---|---|---|
| Portable tub with ice | Insulated tub you fill and cool with ice | Trying cold plunging at the lowest cost | Ongoing ice cost, and temperature is harder to control |
| Tub with built-in chiller | Chiller holds the water at a set temperature | Regular use, since the water is ready when you are | Higher price, and it needs power and space |
| Standalone chiller | Adds cooling and filtration to a tub you already own | People who already have a tub or barrel | You need to match the chiller to your tub's volume |
| Cold and hot tub | One tub that cools and heats | Contrast sessions in one unit | Higher price and more to maintain |
See the buyer's guide and chillers explained.
Temperature and time: how beginners start
- Start warmer and shorter. Many beginner protocols begin around 55 to 59°F (13 to 15°C) for one to three minutes.
- Build up gradually. Colder water and longer sessions are things people work toward over weeks, not on day one.
- Breathe slowly. The first 30 to 60 seconds are the hardest. Aim to control your breathing rather than gasp.
- Get out if something feels wrong. Numbness, dizziness, confusion, chest pain or uncontrolled shivering are signs to stop.
- Warm up gently afterward. Dry off, put on warm layers and give yourself time to recover.
These are general starting points, not a prescription. Follow your device's manual and your doctor's advice. See temperature and time and the 30-day beginner plan.
What the research says
Studies on cold water immersion are mixed. The most consistent finding is that it can reduce perceived muscle soreness after hard exercise. Some studies also suggest that cold immersion right after strength training may blunt muscle-growth adaptations, so people focused on building muscle often plunge at a different time of day from lifting. Claims about mood, energy, immunity and metabolism are more preliminary. Treat strong promises with caution. See what the research supports.
Safety
- Cold water triggers a cold shock response: a gasp, faster breathing and a jump in heart rate and blood pressure. Get medical advice first if you have heart disease, high blood pressure, Raynaud's syndrome or another circulation condition, or if you are pregnant.
- Do not plunge alone when you are new to it, and never after alcohol.
- Do not hyperventilate before you get in. Do not go in with a fever or an open wound.
- Keep children away from the tub and cover it when it is not in use.
- Not intended to diagnose, treat, cure or prevent any disease or medical condition. Results vary.
Read cold plunge safety.
Water care
A tub that sits with untreated water grows bacteria and biofilm. Plan for a filtration and sanitation routine: filtration (many chillers include it, and some add UV or ozone), regular cleaning, and scheduled water changes. Follow your manufacturer's schedule, and use a cover to keep debris out. See water care.
Placement and power
- Weight. A filled tub is heavy. Confirm your floor or patio can carry it.
- Power. Chillers need an electrical connection. Check the requirements for the exact model before choosing a location.
- Drainage. You will drain and refill the tub. Choose a spot with easy access to a hose and a drain.
- Indoor or outdoor. Outdoors, plan for sun, debris and freezing temperatures. Indoors, plan for splashing and humidity.
See indoor vs. outdoor and cold plunge cost.
Cold plunge vs. cryotherapy
A cold plunge is cold water immersion. Whole-body cryotherapy is a different thing: a short exposure to extremely cold air in a chamber, usually in a commercial setting. The FDA has warned that whole-body cryotherapy lacks evidence for treating medical conditions. We carry whole-body cryotherapy chambers from Vacuactivus, Cryomed and Cryo Innovations (about $16,900 to $105,000), and local and handheld cryotherapy devices. See whole-body cryotherapy vs. cold plunge and what cryotherapy is.
Every brand we carry
| Brand | What they make | Price range |
|---|---|---|
| Dynamic Cold Therapy | Inflatable plunge, cedar barrel, cuboid, Cold/Heat chillers | $799 to $4,999 |
| Dreampod | Flex Ice Bath, Flex with Chiller, Ice Bath with Chiller, Cold Plunge Barrel (plus float tanks) | $800 to $6,600 |
| Cryospring | Portable ice bath, portable with chiller, Cold + Hot Plunge System, filters, cover | $45 to $4,990 |
| Penguin Chillers | Chillers, inflatable tub with chiller, insulated tub with chiller | $2,294 to $4,400 |
| Coldture | Ice Bath Water Chiller Pro, Barrel + Chiller Pro bundle | $2,910 to $3,100 |
| Dundalk LeisureCraft | Cedar cold plunge tubs, chillers, hot plunge tubs | $2,867 to $7,818 |
| SaunaLife | One- and two-person cold and hot immersion tubs | $2,985 to $4,485 |
| Ice Barrel | Ice Barrel 300 | $1,299.99 |
| Sun Home | Portable with chiller, Pro | $4,599 to $9,899 |
| Cryo Innovations | XR Cryo Plunge acrylic tubs; cryotherapy chambers and handhelds | $5,500 to $105,000 |
| KOORU | Handcrafted redwood tub | $7,999 |
| Solbasium | Polar Elite One cold and hot tub | $8,990 |
| Medical Breakthrough | Frozen series (nine models) | $9,649 to $13,649 |
| Vacuactivus, Cryomed, America Cryo | Whole-body and local cryotherapy equipment | $7,999 to $79,999 |
See every product with prices in Every Cold Plunge and Cryotherapy Product We Carry, compare tubs in the tub comparison and read the Frozen series guide. Pair cold with heat using our infrared saunas or traditional saunas, or see combo setups.
All cold plunge guides
- Buyer's guide
- Every cold plunge and cryotherapy product we carry
- Best tubs compared
- Chillers explained
- Indoor vs. outdoor
- Cost
- Frozen series
- Cold plunge and sauna combos
- Benefits and research
- Temperature and time
- Muscle recovery timing
- Safety
- Water care
- Whole-body cryotherapy vs. cold plunge
- What is cryotherapy?
- Beginner mistakes
- 30-day beginner plan
- Cold plunge for athletes
Frequently asked questions
How cold and how long should my first cold plunge be?
Many beginner protocols start around 55 to 59°F (13 to 15°C) for one to three minutes and build up gradually. Talk to your doctor first if you have a heart or circulation condition.
Do I need a chiller for a cold plunge?
No, you can start with ice in a portable tub. A chiller holds a set temperature and keeps the water filtered, which makes regular use easier and saves on ice.
How often should I change the water in a cold plunge?
It depends on your filtration, sanitizer and how often you use the tub. Follow the manufacturer's schedule for your model.
Is a cold plunge safe for everyone?
No. Cold water strains the heart and circulation. Check with a doctor first if you have heart disease, high blood pressure, Raynaud's syndrome or another circulation condition, or if you are pregnant.
What is the difference between a cold plunge and cryotherapy?
A cold plunge is immersion in cold water. Whole-body cryotherapy is brief exposure to extremely cold air in a chamber, usually in a commercial setting. We carry both kinds of equipment.