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. Thanks to brands such as Lumi and Myo Master, you can plunge yourself into ice-cold water in the backyard for as little as $100. Lumi saw 830-percent growth in the cold-water therapy space in 2023, and there's no end of luxury options available, with permanent plunge pools available from brands including Plunge, Edge Theory Labs, Sun Home Saunas, and Monk.
The idea of submerging myself in water below 60 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—I certainly was—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 further. “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.” Keen to test these claims, and (hopefully) enjoy a dopamine hit, I called in the Myo Master MyoFreeze ice bath to try.
The ancient Greeks are said to have practised the art of “thermalism”—the exposure to cold and heat—to ease muscle fatigue and reduce disease. So when confronted by my first dip in the plunge pool, I imagined I was cooling off in Mykonos rather than in England, in February, in the rain. It didn't work. Getting my toes, let alone my shoulders, under the icy water was horrific. If I wasn'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 fully submerged gives you the best health benefits. But this needs to be divided into different plunges across the week.
- The Best Value Plunge Pool: Lumi Recovery Pod Ice Bath
- The Best Mid-Priced Plunge Pool: MyoMaster MyoFreeze
- Best Plunge Pool for Versatility: The Edge Tub Elite
- Other Cold-Plunge Pools
- Is An Ice Bath Worth It?
- How to Get Started
- Plunge Pool FAQ
Special offer for Gear readers: Get WIRED for just $5 ($25 off). This includes unlimited access to WIRED.com, full Gear coverage, and subscriber-only newsletters. Subscriptions help fund the work we do every day.
Best Value Plunge Pool
This petite plunge pod measures 31.4 by 29.5 inches but is suitable for anyone up to 6'7". I think it’s a great shape for plunging inside—head in too—but not something you’d probably want to hang around in for too long, as you can't stretch out your legs.
While it isn’t the most attractive or durable ice bath you can buy, it is conveniently shaped if you're lacking in outside space. It can be packed up and stored away easily, but I found it nestled well in the corner of my back porch.
I found putting it together straightforward but not without problems. For starters, the pump supplied isn't up to the job, and I had to use my own electric model. Unlike the MyoFreeze, there isn’t too much pumping needed, however, with just the lid and top needing air. Six support legs give the pod its shape, and there's a tap at the bottom of the pod for drainage, although, as I discovered, don't forget the washer or it will leak. It also comes with a thermometer.
There's not much more to it, really, but it was easy to get into and out of and gave the rush of dopamine I craved.
Best Mid-Priced Plunge Pool
At H29.5 by W67 by D37 inches, this is a full-size professional ice bath, but appreciably it is also light and easily portable when empty. It has enough room to stretch out your legs and benefit from being full immersed in the water, and can fit two (relatively compact) people inside. Quite why you’d want to share an ice bath with someone else beats me, however.
It comes with a pump, and I was able to have it inflated in under 10 minutes. I added Epsom bath salts to the water to stop it from going green and keep it usable for up to three weeks. If you don’t have a cold-water filtration system to add to your bath, this is a must.
The design is made from puncture-resistant, durable fiberglass and is lined with skin-safe PVC. While this gave the structure a solid feel, it also felt gentle against my skin. I was never worried about it puncturing, but a puncture kit is included. There’s also a lid that securely clips into place and helps to protect the water from any curious outdoor wildlife and insects when it's not in use.
There’s a branded mat to wipe your feet and a thermometer attached to the bath for checking whether the temperature is painful enough. I like that it can be connected to a hose pipe, which makes filling easy, while a quick-release opening takes care of the opposite. For an extra £599, you can also buy the MyoChill electric filtration system, which is designed to keep the water cold and clean. This is something I’d be keen to try out in the summer months to bring it down to temperature without having to haul in buckets of ice.
Best Plunge Pool for Versatility
It's expensive, but for serious cold plungers the Edge Labs Elite tub and 1HP no-ice chiller is nigh-on perfect, with the ideal combination of functionality, portability, ease of use, and water maintenance. There's no carrying ice from the freezer here, because the chiller unit does it for you, dropping the water temperature to as low as 37°F (about 3°C) in under three hours. It can also be warmed up to a hot-tub-adjacent 105°F (40°C) within the same timeframe.
Set-up took about 30 minutes, and the dual water-filtration system meant maintenance was limited to a weekly check of pH levels and some slight chemical adjustments, if necessary. Keep up with the levels and the water can be used for up to three months.
The inflatable tub is sturdy and comfortable, meaning you can keep it in situ in the garage/porch or outdoors. The entire setup is easily broken down for transport or storage, and the tub fits in an included backpack. The chiller weighs 78 pounds but does thankfully have wheels.
During testing I noticed the display on the chiller was highly reflective and difficult to read, and the touch controls weren't that responsive. The chiller could also be more weatherproof: While it can handle splashes, the brand suggests keeping it out of the rain and direct sun.
With Wi-Fi connectivity, the Edge app offers remote control, so you can set the temperature ahead of time. It also helps make sense of why you’re sitting in ice-cold water, with a series of guided sessions that really helped me center my breath and prepare myself for the cold. The sessions aren't free, though, costing $70 a year.
It’s not an investment to make unless you’re dedicated to cold-water immersion. If you are, you'll do well to find better for less. One final tip: If you have the space, opt for the XL tub (130 gallons instead of 80), as it doesn't cost any extra.
Tested by Chris Smith
Other Cold-Plunge Pools
These alternative ice baths have also caught our eye for all the right reasons, but we have not tested them yet.
The world’s first smart ice bath is available for preorder. It comes with a companion app for remote control to change temperatures and set schedules and light modes, plus it integrates with fitness wearables such as Whoop and Oura for a more detailed approach.
This design claims to be the only inflatable and portable cold plunge with a military-grade XL-sized insulated tub and both a smart chiller and heater. You can control its cooling and heating, filtration, and sanitation technology via an app on your smartphone.
A thing of beauty, this ice bath is handcrafted from clear western red cedar and marine grade 316 stainless steel. It can reach freezing temperatures of 32 degrees Fahrenheit and can create its own ice.
A budget-friendly pod-style option for UK readers featuring a durable fiberglass-reinforced PVC build. Measuring a generous 35 inches in diameter, it comes with an insulating thermos lid and has a 118-gallon capacity. It is suitable for anyone up to 6'7".
For something a little different, and those wanting a little Wild West on their porch, this eye-catching oblong ice bath is manufactured from robust steel stock tanks in Nebraska, and you can buy a stylish hardwood cover.
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. On the days 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, Plunge, and Edge Theory Labs all sell designs for around the $5,000 mark, while Brass Monkey has a model that even makes its own ice.
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°C (59°F). Often people go down to 1-3°C (33.8–37.4°F), but personally I like to plunge around 6°C (42.8°F).”
“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 pre-anticipatory 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.”
