There was a time when a relaxing, hot bubble bath was all I needed to unwind, but these days my ice bath has taken precedence. And trust me, nobody is more surprised about this than I am. Like countless wellness trends before it, cold-plunge pools, ice baths, and cold-water therapy have been fueled by social media and celebrities, with Harry Styles, Lady Gaga, and David Beckham all advocates.
Just as massage guns made the transition from elite recovery tools to workout essentials, cold-water therapy is no longer just for use by athletes looking to alleviate pain post-exercise, or as a torture device in luxury spas.
The idea of submerging myself in water that's about 40 degrees Fahrenheit seemed farcical, but my interest was piqued after a seemingly sensible friend told me she now skipped her morning coffee for an icy cold plunge, as it improves her “mental clarity.” Ice-cold water instead of coffee? Madness! Or so I thought.
If you're wondering what the point of cold-water plunging is, some studies have shown it can relieve muscle soreness and even encourage weight loss. It has also been shown to improve mental health and increase alertness by increasing levels of noradrenaline by 530 percent and dopamine by 250 percent. Steven Dick from the Fitness Group explains: “Exposure to cold water can also stimulate the release of endorphins, which are natural painkillers, and can trigger the activation of brown adipose tissue (brown fat), which burns calories to generate heat.”
The ancient Greeks are said to have practiced the art of “thermalism”—exposure to cold and heat—to ease muscle fatigue and reduce disease. So when confronted with my first dip in the plunge pool, I imagined I was cooling off in Mykonos rather than in England, in the rain. It didn't work. Getting my toes, let alone my shoulders, under the icy water was horrific. If I weren't being paid, the pool would have been packed up and shipped out the very next day.
But I'm a professional, so I persevered with the pain, and I was surprised that by my third dip I was able to stay in for two minutes and even started to relax. Research from Susanna Søberg, author of Winter Swimming, suggests that 11 minutes per week of being submerged gives you the best health benefits. But this needs to be divided into several plunges across the week.
- Best Cold Plunge: PolarMonkeys Brainpod 2.0
- Best Value Plunge Pool: CalmMax Oval
- A Sleek Modern Plunge Pool: Plunge Original
- A Slightly More Affordable Self-Chilling Plunge Pool: Hydragun Supertub
- Great Value Big-Capacity Plunge Pool: Cold Pod XL
- A Plunge Pool That Offers the Locker Room Experience: Sun Home Cold Plunge Pro
- Also Consider
- Is an Ice Bath Worth It?
- How to Get Started
- How We Test Cold Plunges
- Cold-Plunge Pool FAQ
Updated August 2025: After extensive testing, we have a new top pick from PolarMonkeys and have also added new cold tubs from Plunge, Sun Home, and Nordik Recovery.
Best Cold Plunge: PolarMonkeys Brainpod 2.0
I was a reluctant convert to cold plunging—I regret to inform you that it cleared my head, provided a day of mild euphoria, and eased my muscle aches. I have now personally tested five cold plunge pools for this guide, all of them with automatic chillers. The PolarMonkeys Brainpod 2.0 is the second-most-expensive of those, but it's the one I would buy if I were serious about cold plunging on a daily basis. This is one area where “buy once, cry once” may not apply, as I've been close to tears a number of times while cold plunging!
The tub itself has a few notable benefits. It's very comfortable and well sized at 5.5 feet long and just shy of 2 feet deep, which makes it perfect for stretching out. Cold plunging is never comfortable, but I find it a lot more comfortable when I can fully extend my legs and zone out for a few minutes. It's also very attractive thanks to its sleek black acrylic shell and eye-catching graphics. It has a drain in the center of the bottom that feeds into a spout, which makes it very easy to empty—with some other tubs I've tested, I've found myself having to actually lift them and tip them over when the water gets too dirty to filter.
I've used it with two different chillers, with the latest model being the best of any I've tested. The unit will heat up to 107 degrees so you can use it as a hot tub (I did—it was delightful!) but also cool the water all the way down to close to freezing. It's advertised as reaching 32 degrees, cold enough to freeze if the water was stationary, but I couldn't actually get it below 34 degrees on a 90-plus summer day. It's extremely fast at chilling, too. I typically set the water to the mid-40s when cold-plunging and have found I can save on my power bill by letting the water return to ambient outdoor temperature and then giving the chiller two to three hours to work. You can handle the temp adjustments by app, which is another way to save energy and hassle. —Martin Cizmar
Best Value Plunge Pool: CalmMax Oval
Scroll on if you're looking for a premium plunge pool with app control and automatic cooling. The CalmMax is lacking in features, but what you do get—for surprisingly little investment—is a functional 118-gallon design that's easy to assemble and robust enough for daily use.
Measuring more than 3 feet long (27.5 by 25.5 inches), the oval shape of the CalmMax is easier to step into than the traditional barrel-shaped pools, and also lets you stretch your legs out a little more. At 6'3", my brother-in-law Matt comfortably fit without feeling unnecessarily concertinaed.
Construction took just a few minutes, and involved slotting oval metal top tubes into eight plastic upright before folding over the five-layer thermo-insulated liner. You shouldn't sit on the edge, but there's enough solidity in the build to allow you to get in and out with confidence. It also weighs 9 pounds while empty, so when you're sick of being cold and wet, you can pack it up and hide it in the garage.
The brand's photography show a sleek-looking, rigid, creasefree plunge pool, but please refer to our images for a more accurate representation. The lid will look creased and the sides will bulge a little when full, but it doesn't impact the pool's usability. To empty it, there's a traditional plug and hose outlet, meaning you can water the plants when it's time for clean water. Before you ask, we did move the pool off the uneven slate path before filling.
It's not especially elegant, it doesn't do fancy things, and you'll need to buy a thermometer for it, but if you're new to cold water therapy, it gives you everything you need, apart from courage. —Chris Haslam
A Sleek Modern Plunge Pool: Plunge Original
I really enjoyed the Original pool from Plunge during my testing—it's very comparable to the Polar Monkeys which is our top pick, and would be my choice if I strongly preferred the sleek, modern look of a tub that would fit easily into the pages of Architectural Digest.
The Plunge Original is just a little larger than the PolarMonkeys plunge (at 66.6 long and 26 inches deep, it's one inch longer and three inches deeper), which was not noticeable to me. The acrylic tub itself has a pleasant slickness that cleans easily, which is important with its bright white shade.
The chiller is louder, slower, and less accurate than the latest chiller model from PolarMonkeys—I found the water sometimes varying three degrees from the setting when using an instant-read thermometer. The heater brings the price up, but it works very well and, in my experience, heats the tub faster than the chiller could cool it. The biggest problem I have with the tub is that there is no drain plug on the bottom, so in order to empty the water, you have to either tip it over (it weighs 144 pounds) or disconnect the hoses, which will get most but not all of the water out because of the placement of the inlets. —Martin Cizmar
A Slightly More Affordable Self-Chilling Plunge Pool: Hydragun Supertub
For cold plunging in hot climates, an ice bath with chiller is a must. Disillusioned with hauling buckets of ice to my tub every morning, the Supertub by Hydragun came as a welcome treat. The triple-layer Permafrost chilling system keeps water clean and filtered and as low as 37.4 degrees Fahrenheit (3 degrees Celsius), with a commercial-grade ozone generator to disinfect the water. It can also heat up the water to hot-tub temperatures.
Supertub has two chiller options, depending on the temperature of the area you live in, with either a 0.6- or 0.8-horsepower cooling capacity. For peace of mind—and wallet—an energy-efficient power-saving mode kicks in automatically. While set up was straightforward, the chiller is heavy, and despite having wheels, lifting it out of the box was a workout in itself. That said, Supertub makes assembly easy with a QR code for online setup instructions. The supplied electric air pump meant tub inflation took under five minutes.
The Supertub ice bath looks a lot like some of the other tubs we've tested. But it has an impressive double-walled, military-grade, marine vinyl finish—the same material used to make military life rafts. It’s surprisingly lightweight yet durable, so I wasn’t worried about punctures. The chiller unit has a 6-inch touchscreen and uses the Tuya Smart app for adjusting temperature settings. The tub is comfortable to lie in, with plenty of room to stretch out your legs. There’s even an iPhone stand that sits on the side of the bath—a neat extra if you want to access the app, time your ice baths, or take selfies for socials. —Emily Peck
Great Value Big-Capacity Plunge Pool: Cold Pod XL
The Cold Pod XL is a breeze to set up, and I managed to get it fully formed and filling with water within five minutes of taking it out of its box. Just like the Lumi Recovery Pod Ice Bath, it comes with support legs that need to be inserted into the frame. It doesn’t have a thermometer or insulated lid to seal the chill like the Lumi does, but there is a cover to protect the water from bugs and stop the birds from using it as a bath. It also has the drain-down tap already in place. This meant that I didn’t need to fiddle with washers, which felt like a small but significant win.
The pod is made up of four layers with a PVC inner, nylon outer, and middle pearl foam layer that together forms a waterproof and tear-resistant structure. It’s supplied with a puncture repair kit for mishaps and a pump to blow up the “comfort ring” at the top of the pod, which took about 10 seconds. While the pod is flimsy without water, once filled, it becomes surprisingly robust. With a diameter of 35 inches, it’s generous in size too, and is 5 inches larger than the standard version.
The XL can hold up to 116 gallons of water, which works well for anyone up to 6'7". My petite frame had more than enough space to swish from side to side and breathe through the cold, while relaxing my neck on the comfort ring. I also asked my extremely tall friend Harry to give the plunge pod a try. He’s tried a smaller plunge pod in the past, and he appreciated the extra leg room the XL design gave him—so much so that he managed three minutes without a single complaint. —Emily Peck
A Plunge Pool That Offers The Locker Room Experience: Sun Home Cold Plunge Pro
- Photograph: Martin Cizmar
- Photograph: Martin Cizmar
- Photograph: Martin Cizmar
- Super sturdy all-in-one unit
- Wheels make it easy to move around on a flat surface (though you'll need a lot of muscle to move it up or down a few inches)
- Powerful chiller gets temps into the low 30s
- UV sanitation as part of the 3-step cleaning system
- Feels like something a pro athlete would use
- Despite its massive size, you can't extend your legs
- Difficult to get into and out of
- Controls are not intuitive, the LCD screen was touchy, and the temperature controls were not precise in my testing
Cold plunging is nothing new for elite athletes, who have been using ice baths since the days when baseball players were smoking in the dugout. This all-in-one tub from Sun Home Saunas feels like what you'd see in the trainer's room. It's a massive piece of equipment, standing nearly three feet tall and running 78 inches. For the months I had it on my deck, I sometimes caught myself looking out the kitchen window, wondering who had parked a Honda Fit next to my grill.
Despite that massive size, the interior of the tub is less than 4 feet, meaning I could not fully extend my legs—I was surprised to discover that having to ball up and tuck my knees in 40-degree water was excruciating and completely eliminated my ability to find a Zenlike mindset. However, I would imagine others would find this less objectionable.
The chiller is powerful and quiet, and the filtration system includes UV sanitization that, along with a super snug top keeps the water cleaner than any other tub I've used. The tub's interior is stainless steel and has well-placed drains, which also help keep things sanitary. I found the controls to not be intuitive, and the LCD panel is a little quirky. I found it almost never held a consistent temperature within one degree of the setting as measured using an instant-read thermometer. Because it's so high, you will also need to use a stool to get into and out of the tub. —Martin Cizmar
Also Consider
These ice baths have also been tested and approved by our team, though we prefer the ones above.
A previous top pick in this guide, we still like this tub from Sun Home for its portability and powerful chiller, and the fact that it offers the ability to reset the temperature remotely via app. If you're going to spend almost $5,000, though, we think it's better to spend $6,000 and get a hard-sided acrylic tub like the Plunge Original. —Martin Cizmar
You can't fully extend your legs in this tub. However, Nordik Recovery scores points for portability, a n impressive chiller, and a price point below $3,000. It comes with a pump and inflates in just a few minutes, so you can take it on the road with you. The chiller has features you'd expect to only find on much more expensive devices including including a settable timer, app control, and an aggressive filtration system that even includes an ozone generator. Those filters kept the water very clean.
This is a full-size tub with room for you to stretch out that will connect to the brand's small and inexpensive chiller and is also compatible with chillers from other brands. It's light and easily portable when empty. —Emily Peck
Is an Ice Bath Worth It?
After two months of cold plunging three times a week, I have been impressed by the positive impact it has had on my well-being. Do I recommend you replace your morning coffee with one? Probably not, but here’s how I’ve benefited:
I look forward to my ice bath. After working out, I dip into the ice bath, and it has helped minimize muscle ache. It always makes me feel alive.
It clears my head. I feel mentally fresher after an ice bath. Getting changed and making myself get in the plunge pool is often the hardest part, and coming out of the water with my wet skin hitting the cold air remains brutal. But on the days that I make the effort, my mood improves. When I’ve had one too many cocktails the night before, it has definitely helped with the hangover.
I feel like it reduces puffiness. After an ice bath, my body tingles and I feel less bloated, like it has reduced inflammation. It’s great for when I wake up feeling a bit groggy.
I make better choices. While I haven’t lost any weight ice bathing, and I've not noticed an improvement in my sleep, I’m more aware of my general health and well-being and have been making healthier choices.
How to Get Started
While social media loves to play up the positives, cold-water therapy, ice bathing, plunging, and open-water swimming should be approached with caution. The American Heart Association has warned that shocking the body with cold water could do more harm than good, while the British Heart Foundation recommends that people with heart conditions seek medical advice before plunging into icy waters. Be sure to consult your doctor before you embark on any kind of cold-water therapy, particularly if you have a heart condition. Children under 18 should also avoid ice bathing.
Once you're deemed fit enough, trying cold water therapy at home can be very cheap and easy, especially if you already have a bath. Just fill your existing tub, add ice, and you're ready to go. Why bother with an expensive plunge pool? It's a matter of convenience, as a dedicated ice bath is ready when you are. If I had to think about running a cold bath before having a workout, I'd never do it. Removing barriers is essential, especially if you're doing something uncomfortable.
While you can buy a portable ice bath for less than $100, you tend to get what you pay for. I've seen people using big plastic barrels, which work fine up to a point, but they lack easy drainage, aren't especially stable, and do nothing for your garden design. Cheap inflatable options can be packed away, which is a bonus, but they can also be susceptible to punctures and difficult to keep clean.
Cold-plunge pools, like the ones tested here, come in various shapes and sizes and are made from materials designed to feel comfortable against the skin. Some have water inlets and outlets for easy filling and emptying and covers to keep the water cleaner and free from bugs and wildlife when not in use.
If you’re serious about cold plunging, premium designs are available with electric chillers (and heaters), plus filtration systems to keep the water usable for longer. Hydragun and Plunge sell designs for around the $5,000 mark, while Brass Monkey has a model that even makes its own ice.
How We Test Cold Plunges
We have plunged in every pool on this list multiple times at our own homes. We use each plunge at a variety of temperatures below 50 degrees and above 34 degrees. If there is a heating option, we also test this. We use an instant-read thermometer to gauge how accurate the onboard temperature gauge is. Because we test plunges year-round outdoors in places where the air temperature can vary by 100 degrees Fahrenheit, we cannot fairly compare the exact efficiency of each tub's chiller, but we do measure the time it takes to get the water to the desired temperature as compared to the ambient temperature and share our general impressions of the efficacy. We pay special attention to how well the filtration systems work and how easy the tub is to drain and clean.
Cold-Plunge Pool FAQ
There’s no one-size-fits-all, as some people can naturally tolerate the cold more than others. “Social media is full of people hacking into frozen-over lakes with saws, and it’s important to not let ego get in the way and to ensure you’re using it safely and effectively,” says Laura Fullerton, CEO of Monk. “The more you do deliberate cold exposure, the more confident and comfortable you will become at colder temperatures. However, there’s no need to push yourself to go as cold as possible as quickly as possible—studies show that you can still get a huge amount of benefits from higher temperatures around 15 degrees Celsius (59 degrees Fahrenheit). Often people go down to 1 to 3 degrees Celsius (33.8 to 37.4 degrees Fahrenheit), but personally I like to plunge around 6 degrees Celsius (42.8 Fahrenheit).”
There are several reasons why finishing with cold rather than hot water is beneficial. “Firstly, the cold offers anti-inflammatory benefits as it constrict blood vessels, reduces blood flow, and minimizes inflammation and swelling,” says Lucie Cowan, master trainer at Third Space. “The cold can also slow down nerve conduction, reducing pain and discomfort. This analgesic effect can be particularly beneficial after strenuous activities. Ending with cold also helps to reduce muscle temperature, which can prevent the breakdown of muscle tissues and expedite recovery.”
You can maximize the benefits of an ice bath by plunging at set times. “Try an ice bath for postworkout recovery or intense training within 30 minutes to two hours after exercise,” says Lucie Cowan. "During this time muscles are at their most inflamed, and an ice bath can help reduce muscle soreness, swelling, and inflammation. The cold water helps to constrict blood vessels, flush out waste products like lactic acid, and reduce tissue breakdown. You can also cold plunge to ease acute injuries, such as sprains or strains, manage pain, and reduce swelling, but it’s crucial to follow medical advice for specific injury treatments.’
“We often see ice baths associated with fast, upper-chest, hyperventilation-style breath work, but this creates additional stress on the nervous system,” says Jamie Clements from the Breath Space. “It raises the heart rate and runs the risk of pushing you into overwhelm, which can lead to hyperventilation. The ice bath typically creates a preanticipatory rise in heart rate, so why add more fuel to the fire?”
When getting into your plunge pool, it’s important to go slow and steady. Jamie suggests trying the following technique: Before ice: two to five minutes of slow nasal breathing, with an emphasis on extending the exhale. On entry: Take a deep nasal inhale, and exhale slowly out of the mouth as you enter. During the plunge: Breathe as slowly as possible in through the nose and out the mouth. If you can find comfort and stillness with that breath, breathe through the nose slowly.
“It's great to let your body warm up naturally, either with some light movement or a warm drink,” Fullerton says. “I would avoid using hot showers or saunas to heat up—this is because your metabolism kicks into gear and does the hard work to warm you up naturally. Allow your body to warm up on its own, and if you’re using your ice bath with a sauna for contrast therapy, always end on cold to get the most benefits.”
If you have an underlying medical condition, you should always check with your doctor before contemplating an ice bath. “Avoid an ice bath when you have a weakened immune system,” says Lucie Cowan. “With a cold or flu your immune system is already working hard to fight off pathogens, and subjecting your body to the stress of cold immersion can potentially weaken your immune response, making it harder for your body to recover from the illness.”
“Women may also want to avoid ice baths during menstruation, as the cold temperature can exacerbate feelings of discomfort,” Cowan adds. “Ice baths cause vasoconstriction, which could theoretically affect blood flow. While there is no strong evidence to suggest that ice baths significantly impact menstrual flow, the potential for increased cramping and discomfort might make them less desirable during menstruation. Cold exposure can also lead to temporary muscle stiffness, so an ice bath is not ideal immediately before a performance or intense physical activity.”
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