Cold water therapy has been popular among athletes and the biohacker community for years (we're looking at you Huberman). But as predicated in our 2023 wellness forecast, the practice has gone mainstream.

The health benefits of cold water exposure—improved stress resilience, muscle recovery, and mood—make this practice worth the chilly plunge. And while some people like a cold shower, a cold plunge tub pool is the best option for keeping water at the ideal temperature of 55 degrees Fahrenheit.

Plus, chiller systems keeps water moving to prevent your body from creating a thermal barrier against the cold. Sure, it makes the plunge more difficult but it also makes the nervous system reset even more effective.

If you want to hop on the cold plunge trend but don't know where to start, you're in the right place. I’ve had a cold plunge in my back yard for the past year, and I enlisted other team members to help me research and test the best options at every price point.

Mindbodygreen's paid marketing media manager Ciara Ciez spent two months testing out the Polar Monkeys Brainpod 2.0 before declaring it the best thing she's done for her health. Available in four colors, the acrylic tub offers ample space to spread while keeping your heart under water.

What Ciez says about testing the Polar Monkeys Cold Plunge Tub:

"Polar Monkeys Cold Plunge Tub has been a lifesaver for fighting of inflammation. I use to put a heating pad on my knees every night, but now I just plunge every day for 3 minutes. I'm so impressed by how quickly the chiller works to cool the water down to 50 degrees Fahrenheit—and I love how spacious the tub feels.

We opt to turn the pool off between uses and found the tub's insulated walls and included cover helped keep the water cool despite the hot Nashville sun. While the tub doesn't really fit those over 6'2", I'm 5'2" and had ample room to sprawl while keeping my chest fully submerged.

The tub is also lighter than I expected when empty (100 pounds), which made set-up a breeze with two sets of hands."

Read our full review of the Polar Monkeys Brainpod 2.0.

Our team had the chance to test out three Plunge models: the Plunge Air ($4,490), the original Plunge ($4,490), and the Plunge Pop-Up ($150). Among the three we tested, we found the Air to be the brand's most comfortable tub (due to the softer material and slanted edge).

What mindbodygreen's head of video, Andreas Von Scheele, says about testing the Plunge:

“Plunge offers the best value at the price point. The tubs have a very sleek modern design, and they're made from a sturdy and insulated acrylic—so you can use them inside or outside.

My Plunge tub was very easy to use and set up. It has a water flow and filtration system, which helps clean out contaminants and is very useful if you’re using the Plunge outside in below freezing temperatures so the water doesn’t freeze.

I also love the insulated cover. It fits on really nicely and keeps the water clean. And I appreciate the horizontal format so you can really stretch out. I just wish some of the accessories felt as high-end as the rest of the tub.” 

Read our full review of the Plunge Tub.

Inergize's ultra portable design packs down into a duffel that's similar in size to about a 105L hiking pack, and I think this portability makes it one of the best options on the market. This is the tub I've had set up in my backyard for the past year.

I've plunged in high-end wellness spaces, yet I was impressed by Inergize's more affordable design. It's surprisingly sturdy, and you can easily hop in and out without fears about the inflatable sides capsizing.

Unlike the tub, the 0.8HP chiller isn't very portable at 65 pounds—but it's powerful enough to cools water down to 37 degrees Fahrenheit in less than 5 hours aka 309 gallons per hour flow rate.

Plus, there's a heating component to warm water to 105 degrees Fahrenheit. The warming was a lot slower than the cooling option, but still an appreciated perk.

Keep in mind: While reviews show those up to 250 pounds and 6-foot-4-inches tall can fit, I'm only 5'4" and my egs hit the edges when fully extended. Taller folks should expect to sit with their knees bent, but you will still be fully submerged.

Every Inergize tub ships free and comes with quick connect hoses, a hand debris net, a micron filter, and two covers (a fabric and inflatable one). When deflated, the tub only weighs 25 pounds.

Read my full review of the Inergize tub.

One of the most durable inflatable cold plunge tubs we've tested, this XL bath is made with a military grade drop stitch technology and fits up to two people. Each tub also comes with a 1HP smart-chiller, which is the same power as the Plunge's Pro Chiller and almost double the speed of other tubs (like Renu).

Along with a built-in circulation pump to keep water moving (and your thermal barrier down), the chiller also has a 20 micron filter for debris and a built-in ozone sanitation system.

What our updates editor, India Edwards, says about testing the Sun Home Saunas Ice Bath:

"Where most brands will charge you up to $1,000 to add a heating component, Sun Home Saunas portable unit has an external chiller that also heats water up to 104 degrees Fahrenheit.

While the tub and chiller were packaged very well, it's worth noting that there's no in-home delivery or setup option. My partner helped me drag both boxes through the house—but they were extremely heavy. I set the tub up on the back porch, where it's stood the test of time.

When first starting the chiller, it took about 8 hours to get the water to my desired temperature (55 degrees Fahrenheit) in Texas during the wintertime. But after that initial set-up, the chiller doesn’t take nearly as long."

Pro tip: The Sun Home Portable Ice Bath is the longest option on our list at 76.8 inches long. Per the brand, it's long enough to fit those up to 6’8” fully submerged. Our tester is 5’7” and her partner is 5’11”, which means they both easily had enough space in the pool.

The Ice Barrel is the ultimate cold plunge pool for someone who wants to elevate their ice bath experience from a regular bathtub, but who doesn't want to commit to the maintenance of a glorified mini pool.

You simply fill the container with ice and water—that's all! The upright position is ideal for a quick dunk without laying horizontal, and the sturdy, non-toxic materials never feel cheap per our tester.

Plus, it comes with a tiny step stool to let you enter the 55-pound barrel as gracefully as possible (well as smooth as someone entering an ice bath can really be).

When testing the Ice Barrel, I loved that it was small enough to tuck into the corner of the garage. Pro tip: Add epsom salts for even more ice bath benefits. The biggest downside of this (or any) ice bath? You're going to have to pay at least $10 for ice with every refill (though the insulated tub keeps water cool for up to three days).

If you're on the taller side, stick with the Ice Barrel 400, which has a longer design that's best for taller folks (and can hold those up to 300 pounds). Those who are shorter or rounder should check out the new design: the Ice Barrel 300. Its larger opening is better suited to heavier folks.

Cold Plunge vs Ice Bath

You might think ice baths and cold plunge tubs are the same—but there are small nuances that make each different. An ice bath is exactly as it sounds; a bath of ice water. Cold plunge pools use an external chiller to cool water down to 37.5 °F, no ice necessary.

The benefit of the latter is that you can often determine the exact temperature of the water, which should be less than 10°C," per cold therapy expert Mark Harper, M.D., Ph.D. (Note: 10°C is 50°F.)

Why are cold plunge tubs better than ice baths?

I recommend cold plunge pools over ice baths. When water is pushed in and out of an external chiller, like with a cold plunge tub, it creates a natural circulation of water.

If you're skeptical about subjecting your body to freezing temperatures in the name of wellness, know there's actually some compelling evidence in its favor.

"In simple terms, regular use will reduce inflammation and the body's reaction to stress. Putting your face—it doesn't even have to be the whole head—in will have an almost immediate effect," explains Harper. 

The are many proven benefits of an ice bath—and a few potential benefits of taking a cold plunge that still need to be explored further. Weight loss falls into the latter category.

A study published in Scientific Reports found stem cells subjected to cold temperatures formed brown fat that can increase calorie burn1.

Research on mice shows similar results of brown fat activating in cold temperatures2. Data also suggests that ongoing cold exposure can help convert white fat into metabolically healthy beige or brown fat3.

As functional medicine expert, Laura DeCesaris previously told mindbodygreen, "More data needs to be seen as to possible long-term metabolic impacts of cold immersion over time."

Experts previously told mindbodygreen that people with high blood pressure should skip cryotherapy.

Cold water causes your blood vessels to constrict, which increases heart rate, blood pressure, and respiratory rate.

For metabolic, energy, and mental health benefits, regularly soaking in a cold plunge tub can be an excellent way to invigorate the system and support overall well-being. If you're in the market to invest in your health, my top tested picks are the Polar Monkeys Brainpod 2.0 for a stationary pick or Inergize Health for a portable design.