Cold Plunge Kits, Benefits, Usage, & Top Picks

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3 months ago

Cold plunge kits which are used for full-body immersion in cold water have become increasingly popular in the wellness industry today Because of the perceived health benefits. Often used by athletes and wellness enthusiasts, these kits offer a structured and convenient way to practice cold water therapy. The benefits include improved recovery, reduced muscle soreness, and last but not least enhanced mental clarity. This article answers the following questions: What are cold plunge kits? What are the benefits of cold plunge kits, how are they used and finally, which are the best cold plunge kits currently available?

What is a Cold Plunge Kit?

A cold plunge kit is an equipment used in cold water therapy, which is crucial in muscle recovery and health enhancement. Here’s a detailed breakdown of its components and materials:

Plunge Tub

The plunge tub is part of the cold plunge kit that holds the water where you immerse your body. Key features include:

Size and Capacity: Plunge tubs come in various sizes, from compact, portable models to larger, more permanent installations. The capacity can range from around 100 to 500 gallons, accommodating different user needs.
Shape and Design: Tubs can be round, oval, or rectangular and are specifically meant to offer a sufficient amount of space for the body to be submerged or immersed partially in it based on the type of tub.

Cooling System

The cooling system plays an important role in ensuring the water is kept cold at the right temperature for proper cold water therapy. Components and features include:

Chiller Unit: An integrated cooling unit or chiller circulates water through a refrigeration system to achieve and maintain the desired cold plunge temperature, typically between 50-59°F (10-15°C).
Temperature Control: Most systems come with control buttons or with thermostats means users can set and regulate the water temperature. Some of the latest models also come with programmable settings and even a remote control that enables one to set the cold plunge at their preferred temperature.

Filtration System

For hygiene and water quality purposes, the filtration system plays a role of purifying the water by filtering out any impurities and dirt. Features include:

Filtration Mechanisms: These can be cartridge filters, sand filters, or ultraviolet sterilizers. These mechanisms help in the elimination of particles, bacteria and other unwanted particles within the water.
Maintenance: It is necessary to clean or replace filters frequently to maintain the operation of the system and its efficiency. Proper working of filtration systems will help in enhancing the duration of the cold plunge kit and make the frequency of changing water minimal.

Insulation

Insulation is meant to help retain the water’s temperature and make the usage of energy more efficient by preventing heat’s escape. Key aspects include:

Thermal Insulation: Some kits have insulation incorporated in the walls of the plunge tub; they can be foam or thermal barriers or anything like that. This enables the water in the cold plunge to remain cold for a longer period of time.
Cover: Cold plunge containers are often supplied with an insulated cover or lid that allows the water to remain cold between uses, which saves energy and prevents heat exchange with the environment.

Construction Materials

Cold plunge kits are built to withstand the rigors of cold water exposure and frequent use. The materials used include:

Durable Plastics: Some of the common plastics utilized are the high-density polyethylene (HDPE) and similar ones due to their properties such as durability, capacity to absorb impact, and ease of cleaning.
Fiberglass: Provides high strength characteristics together with relatively low weight and temperature stability. One of the reasons for opting for fiberglass tubs is the durability of the tub and the smoothness of the surface.
Stainless Steel: Provides a sleek appearance and superior durability. Stainless steel is highly resistant to corrosion and can handle extreme temperatures, making it a preferred choice for high-end or commercial models.

Benefits of Cold Water Therapy

Cold water immersion, with focus on cold plunge kits, has various health benefits that go beyond just the physical aspect. Used to improve circulation, memory, and much more, this method has become popular due to the positive effects it has on a human body and mind. Here are the top benefits of cold water bath both for your physical and mental health in case you decide to include.

Physical Benefits

Reduced Muscle Inflammation and Soreness: Cold water immersion also alleviates muscle inflammation and soreness by vasoconstriction and through a reduction in metabolic rate in muscles.
Improved Circulation: Cold induces vasoconstriction and then vasodilation once out of the cold, which helps improve blood circulation.
Boosted Immune Response: Frequent exposure to cold water can also increase the levels of white blood cells, therefore increasing immunity.
Enhanced Metabolism and Fat Loss: Cold exposure might also help to burn even more fat because, as the body’s metabolic rate rises in attempts to warm up, it burns through calories.

Mental Benefits

Reduction in Stress and Anxiety: There are several theories on how cold water immersion may help decrease stress and anxiety levels by releasing hormones known as endorphins.
Improved Mental Clarity: The shock of cold water can increase alertness and mental focus.
Enhanced Mood and Energy Levels: Cold water immersion can have a rejuvenating impact not only on mood but also on energy levels.

How to Use a Cold Plunge Kit

Even with a cold plunge kit, there are specific measures that need to be followed in order to get the right results while avoiding harm. Regardless of whether you are a beginner or an experienced user of cold water, it is always beneficial to adhere to proper techniques and rules in order to change your practice for the better. The following outlines the instructions on how to use a cold plunge kit.

Preparation: Fill the plunge tub with cold water. For most kits, you can use ice to achieve the desired temperature, typically between 50-59°F (10-15°C).
Immersion: Slowly immerse yourself into the water, starting with shorter durations (1-2 minutes) and gradually increasing as your body adapts.
Post-Plunge: Pat drying yourself and to warm up the body slowly.

Cold Plunge Kit vs. Traditional Ice Baths

When it comes to cold water therapy, both cold plunge kits and more conventional ice bath options are available. Both methods are employed for the same purpose, but their differences lie in convenience, cost, and functionality. Knowing the differences between the two can assist in determining which type is best for you and your well-being.

Cold Plunge Kits

Convenience: Cold plunge kits are easy to use because the element of ease of use is incorporated in the design of the kits. They are provided with cooling systems that make sure that the water is cold as it is required for the cold plunge without making use of ice. Most models also have electronic control to allow the users to set the temperature in addition to displaying the changes in the water temps when in use.
Design: Cold plunge kits are also developed ergonomically and this makes them quite comfortable than other ice baths. Some kits come with extras like pad edges, slip-resistant surfaces, and contour shapes to improve the experience. Also, they are easy to maintain because they have internal filtration systems to make sure that the water is purified hence the water does not have to be drained or refilled frequently.
Added Features: Cold plunge kits encompass complex functions that include insulated walls that act to preserve the cold temperature for more time, and UV sterilization water that enhances the water purity. These kits are also eco-friendly as the insulation and covers help cold temperatures to be maintained hence little use of electricity.

Traditional Ice Baths

Cost-Effective: A traditional ice bath entails using cold water in a normal bathtub or any other container with the addition of ice. As a result of this, it is considered better for those who do not want to purchase the full cold plunge kit. It also does not use electricity or any extra equipment.
Customizable: With a traditional ice bath users can regulate the amount of ice and water used to control the temperature and water level. This offers direct control, but requires constant supervision and intervention as the ice continues to melt. The temperature is not as consistent as in the case of a cold plunge kit, depending on how much ice is being added.
Simple Setup: While effective, traditional ice baths lack the convenience and precision of a cold plunge kit. The users need to obtain and introduce a huge amount of ice, and the water gets warmer rather fast with no proper cooling mechanism. Another disadvantage is that ice baths typically do not have a filtration system so the water may need to be changed quite frequently.

Potential Risks and Drawbacks

Despite the many advantages that the use of cold water has, it is imperative to note that this therapy is not for everybody. Lack of proper use or precautions may cause possible harm including adverse effects when exposed to cold or if one has some form of health complications.

Health Conditions

Cardiovascular Issues: People who are suffering from different kinds of heart diseases, high blood pressure, or any type of cardiovascular disease should not use cold plunge kits without consulting doctors. Sudden cold exposure can cause rapid constriction of blood vessels, leading to increased blood pressure or even heart attacks in those with underlying issues.
Respiratory Problems: Cold water immersion can lead to breathing problems, particularly among people with respiratory diseases such as asthma. The shock of cold water may lead to hyperventilation or shortness of breath, which could be dangerous if not monitored properly.
Other Health Concerns: Certain diseases, such as Raynaud’s disease, cold urticaria or nerve issues may be triggered or aggravated by cold water. It is, therefore, important to consult a healthcare provider if you have such conditions.

Cold Shock

Sudden Immersion: Sudden immersion in cold water may elicit cold shock response which causes the person to involuntary gasping, , hyperventilation, or even loss of motor control. This is especially risky for individuals unfamiliar with cold water therapy. It’s important to gradually immerse the body, starting with the extremities, to allow for adjustment and prevent shock.

Common Mistakes

Overuse: Cold plunge therapy when done excessively or for longer duration may cause harm. It is a fact that cold exposure may cause hypothermia, frost bite or other related diseases. It’s recommended to limit cold plunges to 5-10 minutes per session, and only a few times per week, depending on individual tolerance.
Incorrect Temperature Settings: Water temperature below 50°F (10°C) should be avoided, otherwise the risk of adverse effects may increase. It is also important to maintain the temperature of the cold plunge tub to an appropriate level to prevent a lot of stress to the body. Failing to warm up after a cold plunge session can cause prolonged discomfort or chills. It’s important to have a proper post-plunge routine, which includes gentle warming and hydration.

Popular Cold Plunge Kits on the Market

With the current increased focus on cold bath the manufacturers come up with different types of cold plunge kits that incorporate certain features to enhance their efficiency. It ranges from small portable to built-in complete home automation systems, and below are some of the best brands in the market.

Brookstone Cold Plunge

Brookstone is a popular brand for providing expensive cold plunges with better cooling features and smart temperature regulation. Ideally, their kits are created for home and professional usage and guarantee stability and convenience for consistent cold water therapy.

Pros

High-quality construction with long-lasting building materials.
A sophisticated digital temperature control to maintain the ideal cold plunge temperatures.
High-quality cooling system for consistent use.

Cons
Has a higher price point than most of the other brands.
Larger size might need more space for mounting.
Must be checked frequently to work properly.

Saluspa Arctic Ice Cold Plunge

This is an ideal product by Saluspa, a company that specializes in inflatable spa products; their product, the Arctic Ice Cold Plunge is portable and affordable. This is specifically useful for those who want a portable cold plunge system that can be used either inside or outside of the house comfortably.

Pros

Affordable and budget-friendly option.
Lightweight and versatile which makes the product suitable to be used both indoor and outdoor.
The design used is inflatable, meaning that it can be deflated and stored until it is needed again.

Cons

May not maintain consistent temperatures as well as non-inflatable models.
They do not come with extra features like filtration or insulation systems.
It may also have a lower durability in comparison to some of the premium models.

Modtub Cold Plunge

Modtub focuses on modern and minimalist cold water plunge tubs for relaxation and comfort. It has sophisticated filtration and insulation for its kits which makes them perfect for daily users who are looking for an enhanced experience, style and quality for their cold plunge.

Pros

Stylish and modern design with a luxury feel.
Includes filter as well as insulation mechanism which makes it easy to maintain the water temperatures.
Different sizes and finishes that made to fit the various tastes of people.

Cons

Premium pricing may not be affordable by everyone.
Larger models need more space and organization.
There is also the cost of shipping and installation which may slightly increase the total price.

Sun Home Cold Plunge

The cold plunge offered by Sun Home is an energy-efficient product that maintains sustainability while not sacrificing quality. Sun Home Cold plunge tubs are intended for maintaining low temperatures while using a comparatively small amount of energy to do this, and are preferred by environmentally friendly users.

Pros

Energy-efficient design, reducing electricity consumption.
Focus on sustainability and eco-friendly materials.
Effective temperature control with minimal energy usage.

Cons

Lacks in many sophisticated characteristics such as digital control panels.
May not cool as effectively as other highly rated models.
Smaller capacity compared to other brands, limiting full-body immersion.

Nordic Wave Viking Cold Plunge

The Viking Cold Plunge from Nordic Wave is a solid and long-lasting construction ideal for cold water therapy. This cold plunge kit is famous for its sturdy construction and the efficient chilling system, and it is a perfect pick for athletes and trainers as well as other people, who are searching for the reliable and stylish equipment.

Pros

Very sturdily constructed for use over long periods of time.
They use a powerful cooling system that ensures that the temperatures stay low even in hotter climates.
Appropriate for use by athletes and any other enthusiast who requires the best performance.

Cons

It is much heavier and bigger when compared to other cold plunge kits in the market.
Expensive, with a high upfront investment.
May require professional installation since it has a complex system of installation.

References

Esperland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789. https://doi.org/10.1080/22423982.2022.2111789
Peake, J. M., Roberts, L. A., Figueiredo, V. C., Egner, I., Krog, S., Aas, S. N., Suzuki, K., Markworth, J. F., Coombes, J. S., Cameron-Smith, D., & Raastad, T. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. The Journal of physiology, 595(3), 695–711. https://doi.org/10.1113/JP272881
Ihsan, M., Abbiss, C. R., Gregson, W., & Allan, R. (2020). Warming to the ice bath: Don’t go cool on cold water immersion just yet!: Comment on: 1) Arthur J. Cheng. Cooling down the use of cryotherapy for post-exercise skeletal muscle recovery. Temperature. 2018; 5(2): 103-105. doi: 10.1080/23328940.2017.1413284. 2) Cheng et al. Post-exercise recovery of contractile function and endurance in humans and mice is accelerated by heating and slowed by cooling skeletal muscle. Journal of Physiology. 2017; 595(24): 7413-7426. doi: 10.1113/JP274870. Temperature (Austin, Tex.), 7(3), 223–225. https://doi.org/10.1080/23328940.2020.1727085
Stone, W. (2023, October 8). Ready to cold plunge? We dive into the science to see if it’s worth it. NPR. https://www.npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to