If you’ve ever been to a five-star resort where there’s not just one above-ground pool but rather, a litany of individualized pools — each with their own unique temperature — you likely have some surface-level knowledge of cold plunge therapy and its benefits.
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you → ’ → therapy
We contacted Andrew Jagim, Ph. D., a sports medicine specialist at the Mayo Clinic Health System, to explore the health benefits of the best cold plunges and ice baths, and how they can be optimally utilized.
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they → contact → plunges
According to Dr. Jagim, the effectiveness of cold plunges largely depends on their application and intended goals.
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effectiveness → accord → application
Cold plunges can play a significant role in both pre and post-exercise scenarios.
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plunges → play → scenarios
“Cold plunges can help cool the body in preparation for upcoming competitions or workouts in the heat, which can subsequently improve performance,” he explains.
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he → help → performance
He also says they can “reduce exercise-induced muscle damage, reduce swelling, and reduce symptoms of soreness.”
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they → say → soreness
However, he cautions athletes not to overuse this method on a daily because “by reducing the post-workout inflammation process, you are also, in turn, reducing the signaling mechanisms responsible for eliciting training adaptations over time.
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you → caution → time
For those not training to be Tom Brady, Dr. Jagim isn’t concerned about overuse, ” I don’t think there would really be a limit or maximum frequency of use to be worried about,” he says.
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he → train → use
For best results, he recommends immersing in water at 50°F to 59°F for 5 to 15 minutes, as this range “appears to be most effective at accelerating performance recovery.”
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range → recommend → recovery
When it comes to finding the best cold plunge for your home, it’s all about finding one that fits your space and personal wants.
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that → come → space
“To make an ice bath at home, you’ll have to buy a standalone unit that works best for your home,” Constance McCarty, spa director at Sanctuary Camelback Mountain, A Gurney’s Resort & Spa, in conversation with Holleigh Alexander-Ramsey, executive spa consultant and interim director of the Gurney’s Montauk Resort & Seawater Spa — the latter retreat undergoing a recent $20M renovation with cold plunge pools — told the New York Post.
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McCarty → make → Post
“There are a variety of different sizes and brands available for purchase, so we recommend finding one that best fits your needs.”
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that → be → needs
The Post Wanted shopping team turned to McCarty and Alexander-Ramsey to produce an FAQ section outlining what you need to know about ice baths — including their benefits and notes on temperature — to keep in mind while you shop and, perhaps, take the “plunge” in ordering one for your home.
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you → want → home
Pros:
- Tub is large enough to fit two people
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Tub → fit → people
Our tester found the chiller to be exceptionally powerful and efficient, making the water cold very quickly
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water → find → ?
- Travel backpack included
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backpack → include → ?
Although it’s advertised that it can heat the water as well, this is more to keep the water from freezing — this is not a hot tub
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App has some bugs
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The size of the tub makes the filling process longer and it’s not the easiest to clean
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There is nothing like a cold plunge ice bath to keep your blood circulation in tip-top shape, and this is one I’d call the deep dish of plunges, giving a depth of two people stacked.
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I → be → people
If you value performance, wellness, and convenience, this Sun Home Cold Plunge offers a full-body immersion experience that can reach temperatures as low as 32°F and as high as 104°F.
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that → value → F
It has features like a 1HP smart chiller/heater that a mobile app can control to heat or chill the tub on the go, so you don’t need to wait to enter at your chosen temp.
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Overall, we found this to be the best cold plunge tub because of its next-gen filtration system with sanitation technology that keeps the water clean.
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Murphy also tested this model and was thoroughly impressed.
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“Of the chillers that I have reviewed, the Sun Home Cold Plunge has been the most impressive,” he shared.
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he → review → that
“Sun Home has definitely figured out most of the kinks regarding offering a high-quality, powerful chiller and tub.
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Home → figure → chiller
I was most impressed with how quickly the chiller cooled the amount of water.
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chiller → cool → water
Along with its size (it can fit two people!), Murphy appreciated how quickly the tub became cold, as well as the included insulated hose cover.
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tub → fit → people
“This helps keep the temperature not only in the chiller and tub, but while the water is in motion as well,” he explained.
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he → help → motion
The new Sun Home app to manage a schedule, temperature, power on/off, is an upgrade.
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app → manage → schedule
This allows users to control essentially every aspect of the device from their phone.
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users → allow → phone
“If you want the tub to be at the ‘perfect’ temperature upon waking up, you can set that up for yourself,” Murphy said.
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Murphy → want → yourself
“If you’re short on time and want it on when you return from the gym, you can turn it on when you leave and have it chilling when you get home!”
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you → ’re → home
Although he felt raising the temperature could have been easier, he praised the Sun Home Saunas customer service, who helped him through the issue.
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who → feel → issue
“Overall, if you’re looking for a top of the line, portable cold plunge, the Sun Home Cold Plunge is the way to go,” he said.
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he → look → plunge
This does come with quite the price tag, but if you’re serious about a long-lasting cold plunge, this is the one for you.
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this → come → you
We recommend checking out our top picks for portable, inflatable hot tubs.
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Best Splurge: Sun Home Saunas Cold Plunge Pro
Pros:
- Whisper-Chill technology ensures minimal noise
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technology → ensure → noise
It has a built-in Ultraviolet Disinfection System
- Trusted by top athletes in the NBA, NFL, MLB, UFC, and USA Olympic Team
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A 3-step filtration system for clean, clear water
- Easy to empty with a drainage valve at the base; no hose required
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hose → empty → base
…and 125 more, not listed.
The Aporia
