Cold Plunge Buying Guide
Cold Plunge Buying Guide
Everything you need to choose a home cold plunge: tubs with and without chillers, how cold to go, where to put it, and how to pair it with your sauna for hot and cold contrast. From the Cedar Sense team in Waubun, Minnesota.
Start here: three decisions
| Ice or a chiller? | You can fill any tub with cold water and ice. A chiller keeps it cold all the time, filters the water and lets you set the exact temperature. If you plan to plunge most days, a chiller pays for itself in convenience |
|---|---|
| What material? | Cedar and thermo-wood look great next to a sauna. Stainless steel is the easiest to keep clean. Inflatable tubs are the lowest-cost way to start and pack away |
| How big? | 1-person tubs fit tight spaces. 2-person tubs and longer ovals let taller people stretch out. Check the inside height so you can sit at shoulder depth |
Cold plunges with a chiller included
These are ready to use out of the box: fill, plug in and set the temperature. Most plug into a standard outlet and include filtration.
- Look at the lowest temperature the chiller reaches
- Ozone and filters keep the water clean longer
- A cover holds the cold and keeps debris out
Start simple, add a chiller later
Want to try cold plunging first? Start with a tub and ice, then add a chiller when you are hooked. Many of these tubs offer a chiller as an add-on.
- Inflatables set up in minutes and pack away
- Barrel tubs match a barrel sauna
- Adding the chiller with the tub often costs less
Add a chiller to any tub
Already have a tub, barrel or stock tank? A stand-alone chiller turns it into an always-ready cold plunge. Check the tub size the chiller is rated for and whether it also heats.
- Cool-only chillers cost less
- Cool-and-heat chillers double as a warm soak
- Outdoors, keep the chiller under cover
How cold should it be?
Most people plunge somewhere between 37°F and 55°F. If you are new, start warmer and shorter, around 50°F to 60°F for 1 to 3 minutes, and work down over time. Get out if you feel numb or dizzy, never plunge alone or after drinking, and talk to your doctor first if you have a heart condition or high blood pressure.
| Beginner | 50°F to 60°F, 1 to 3 minutes |
|---|---|
| Regular | 40°F to 50°F, 2 to 5 minutes |
| Experienced | 37°F to 40°F, short sessions |
Pair it with your sauna
Hot and cold contrast is the classic Nordic routine: 10 to 20 minutes in the sauna, a short cold plunge or cold shower, then rest. Repeat two or three times. Set the plunge close to the sauna door so the walk is short, and add a shower to rinse off.
- Keep the plunge within a few steps of the sauna
- An outdoor shower keeps the plunge water cleaner
- Sandals and a robe make the walk comfortable
Where to put it and how to power it
- Use a level, solid base. Water is heavy: about 8.3 lbs per gallon
- Most chillers plug into a standard 120V outlet. Use a GFCI outlet
- Plan easy draining with a garden hose
- Shade helps the chiller hold temperature in summer
- Off-grid? A generator can run a chiller
Cold plunge FAQs
Do I need a chiller for a cold plunge?
No, but it makes daily plunging much easier. A chiller holds the temperature you set, filters and sanitizes the water, and saves you buying ice.
How cold should a cold plunge be?
Most people plunge between 37°F and 55°F. Beginners should start around 50°F to 60°F for 1 to 3 minutes and work down.
How long should I stay in a cold plunge?
Usually 1 to 5 minutes. Shorter is fine, especially at colder temperatures. Get out if you feel numb or dizzy.
How often do I change the water?
With a chiller, filter and cover, water can last weeks. Without filtration, change it more often. Rinse off before you get in to keep it cleaner.
Can I put a cold plunge outside in winter?
Many people do, but check the product: some chillers are not rated for freezing temperatures and need to be brought in or winterized.
Sauna first or cold plunge first?
Most people start with the sauna, then plunge, then rest, and repeat two or three times.
Building a sauna and plunge setup?
Tell us about your space and we’ll put together a sauna, plunge and shower package that ships together.
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