Cold Plunge Tubs vs. DIY Ice Baths: Which Is Right for You?

Cold baths and ice baths are trending, particularly among athletes and health-conscious people. What they help with are things like recovery from workouts, DOMS (soreness), and immune functions. But there are also some risks to take into consideration before you try them for yourself.

What Are Cold Baths?

Cold baths are most often tub-style units made out of durable products such as fiberglass, metal or concrete. They are crafted to hold cold water and ore regularly located in gyms, spas and medical locations. The wonderful thing about cold baths is that you can adjust the water so it's anywhere from 32°F all the way to 50°F which allows for a comfortable medium based on your experience. A cold bath gives you a fast and convenient way of immersing your entire body in cold water and experiencing all the advantages of cold exposure.

What Are Ice Baths?

Ice bath with chiller are somewhat different. Instead of what you would normally do with a special tub, you fill a big container with cold water and add ice to make an ice bath. This is the more DIY version, and you just sit in the icy water for a specified period of time. Ice baths are often much less expensive than cold baths, one reason why people like them. You can set one up with things you already have at home. Chilled ice bath, though, take a little more prep and careful monitoring; you have to ensure that the water remains at a safe temperature.

Cold Baths and Ice Baths: The Good and the Bad

Both cold baths and ice baths may aid recovery post-exercise, though they each have their own accompanying risks that you need to know about. Cold therapy can cause hypothermia, when your body becomes too cold, or frostbite, when body tissue (usually skin) is damaged by extreme cold (or cold and wind). This can happen if you don’t do cold therapy properly. Cold therapy also may not be safe for everyone, especially people with certain medical conditions, like Raynaud’s disease, that limit blood flow to the fingers and toes when exposed to cold. Due to these risks, it is very important to consult with a healthcare professional before attempting cold therapy. This is especially the case if you have any health concerns that may make cold or chiller ice bath dangerous for you.

What to Consider When Selecting

There are lots of important things that you need to take into consideration when you think about whether you should use cold bath or ice bath. You should consider the cost, user-friendliness of the option, safety, and personal preference.

Ice baths are generally less expensive than cold baths. They may also require special installation and have maintenance costs over time. Cold baths are commonly found in gyms or spas that may not always be readily available. Cold baths are easier to be used at home as they were better design to be user friendly and you can better control over the temperature. This creates a more consistent experience each time you go on.

Ice baths are, in contrast, far less expensive and can be fashioned at home with basic fare from the supermarket. The temp of the hot tub and the size of the ice bath can also be tailored to your needs. This gives you the ability to make it work for one person or multiple people, depending on your needs. This said, ice baths take more preparation and require constant attention to maintain the water at a safe temperature, and they may not provide as smooth an experience as cold baths.

How Much Do They Cost?

In fact, cold baths can be pretty expensive in terms of post-workout recovery. Prices vary, with some costing a few hundred and others several thousand dollars, based on size, type of material, and features. Cold baths, in consideration of the installation, maintenance, and the energy/water consumption also have additional costs beyond the price for purchase. In contrast, ice baths can be created for a fraction of the cost. Making your own ice bath is also a more affordable choice; you only need a big enough container, ice, and water.

How to Make Your Own Ice Bath

So if you are interested in trying cold therapy but dont want to invest in that much money cold therapy units, then building your own ice bath is a good idea. Here’s how to assemble one for much less than the price of a cold bath:

First, pick out a large enough container that will hold your body.

Then, add cold water until the container is full.

Next, fill the container with ice. Continue adding ice until the temperature of the water is 50°F or less.

From there you simply use the cold tub for your body for 5 to 15 minutes depending on your body.

Finally, make sure you are tracking how your body temperature is and listening to your symptoms. That way, one can avoid hypothermia or other cold related injuries.

Which Is Better?

At the end of the day, whether you choose between a cold or an ice bath comes down to your own preference and what works for you. Cold baths are more convenient and consistent, yes, but also much pricier. Ice baths are cheaper and easier to set up, but they do need more labor to maintain safe water.

Whichever route you go down, just make sure you consult a healthcare professional before giving cold therapy a go, particularly if you’re dealing with any pre-existing health conditions. Be mindful of how your body is feeling at all times and stop doing something if it doesn’t feel right. Your body will tell you what’s safe if you listen.

Just like with Syochi, we provide a range of natural remedies and self-care products that promote wellness. We hope these methods can help lead you on your path to improved health, whether you choose to implement it in the form of a cold bath or a DIY ice bath.