Everyone’s talking about cold plunging. And honestly, we’re here for it. No longer reserved for elite athletes and luxury spas, cold plunge tubs are popping up in home gyms, wellness centers, and fitness studios worldwide. Once a recovery tool for pro athletes, cold plunging is now embraced by everyday health enthusiasts, biohackers, and wellness seekers. Business owners are also catching on, seeing just how much their clients love the experience.

So, what’s behind this surge in popularity? We think it’s simple: the results. That post-plunge energy rush, the mood boost, the fast recovery after a tough workout - it’s more than just hype. And thanks to modern systems with precise temperature control and user-friendly design, the science-backed benefits of cold plunging are more accessible than ever.

In this guide, we’ll explore how cold plunging works, why it’s so effective, and how to choose the right setup for your space — whether it’s your backyard, gym, or wellness business. 

Let’s dive in.

Cold plunge therapy - also called cold water immersion - involves submerging your body in cold water, typically within the cold plunge temperature range of 37°F (2.8°C) to 59°F (15°C). This should be done for a short period of time, usually between 2 to 15 minutes. This practice has gained popularity due to how cold plunge works, bringing about various perceived physical and mental health benefits.

Cold water immersion dates back centuries, to ancient civilizations like the Greeks and Romans who used cold baths for wellness and revitalization. In Scandinavian countries, alternating between hot saunas and cold plunges has been practiced for generations, said to enhance circulation, mood, and overall resilience.

Cold water immersion has been shown to reduce inflammation and ease muscle soreness. A study published in the Clinical Journal of Sport Medicine in 2023 found that cold water immersion after both endurance and resistance exercise led to less muscle soreness in participants, compared to the control group.

As demonstrated by a recent study in GeroScience (2025), cold plunge therapy can significantly enhance mental wellbeing. Cold exposure stimulates the release of "feel-good" chemicals like norepinephrine and endorphins - and in the case of dopamine, levels may increase by up to 250%. The result? Better mood, reduced stress and anxiety, and greater emotional resilience.

The “cold shock” sensation of cold plunging activates your sympathetic nervous system, boosting heart rate, circulation, and oxygen intake. Many people describe this as a natural “energy shot” - a mental reset that helps fuel their day and boost focus. Participants in a 2023 Biologystudy reported feeling more alert, active, and attentive after cold plunging.

Cold plunging isn’t the only form of cold therapy out there - but it might be the most effective and accessible.

• Ice baths offer similar benefits, but managing ice and maintaining a consistent temperature can be messy and imprecise.
• Cryotherapy chambers deliver extreme cold through vaporized nitrogen, but they’re expensive, often require supervision, and have less scientific backing.

For daily use, consistent temperatures, accessibility, and deeper, sustained physiological effects, cold plunges strike the best balance between effectiveness and convenience.

Cold plunges are only for professional athletes.Fact: Cold therapy benefits people across all activity levels. Anyone experiencing chronic pain, low mood, stress, or seeking to improve their mental clarity can benefit.

The longer the plunge, the better the result.Fact: Cold water immersion for between 2-5 minutes is typically enough to experience most of the benefits. Prolonged exposure can actually be counterproductive.

Cold plunging is dangerous for your heart.Fact: For healthy individuals, cold plunging is generally safe. NOTE: those with pre-existing conditions should always consult a medical professional before starting cold therapy.

Cold plunging kills muscle gain.Fact: Cold plunges won’t hurt muscle growth if timed right. This myth comes from plunging too soon after lifting - within 0-2 hours of training - which may blunt inflammation needed for hypertrophy. If muscle gain is your goal, we recommend waiting 4-6 hours post-workout. You’ll get all the recovery benefits and soreness relief, without sacrificing growth.

When investing in a cold plunge tub, maintenance shouldn’t be a hassle. A high-quality system, like those from Polar Monkeys, is designed to make care straightforward - so you can focus on plunging, not cleaning.

Unlike lower-quality tubs with frequent maintenance issues, water hygiene concerns, and short product lifespans, Polar Monkeys’ cold plunges are built with durable, weather-resistant materials and feature automatic filtration and built-in ozone sanitation, ensuring clean, safe water with minimal effort.

New to cold plunging? Welcome! Here are some beginners tips to ease into the cold plunge ritual and build confidence:

• Start with shorter sessions – Begin with 1–2 minutes and build up gradually.
  
• Use water around 55–60°F (13–15°C) – Cold enough for benefits, not so cold it’s overwhelming.
  
• Practice calm, deep breathing – This helps regulate your nervous system and manage the initial cold shock.
  
• Warm up afterwards – Incorporate some light movement and/or layers after plunging to warm your body safely.

As mentioned, when starting your cold plunge journey, it’s best to start with more moderate temperatures and cool down gradually. Eventually, you can even add ice for an extra challenge!

• Beginner-friendly: 55–59°F (13–15°C)
  
• Intermediate: 45–54°F (7–12°C)
  
• Advanced: 35–44°F (2–6°C)

We recommend experimenting with both temperature and time to find your sweet spot. Track how you feel post-plunge, listen to your body, and adjust accordingly.

If you’re new to cold plunging, you’ve probably wondered, “how often should I cold plunge?”. The answer: regularly. Consistency trumps extreme temperatures or long sessions. A few minutes of cold plunging, done regularly, is the best way to achieve long-term benefits. Here’s how to build a lasting cold plunge habit:

• Frequency: 3–5 times per week is ideal for most people.
  

• Time of day: Morning cold plunges can boost alertness, setting a positive tone for the day. Evening cold plunges can help with post-exercise recovery.

• Habit-stacking: Pair with meditation, journaling, or workouts to enhance your wellness routine.
  

Working with limited space? Go for a sleek, upright cold plunge tub with a compact footprint. The Star Treatment 2.0 is perfect for small patios or indoor areas, with a modular chiller system that maximizes flexibility. For commercial use, more spacious models like the Brainpod 2.0 or PortalX offer an immersive and comfortable experience.

All Polar Monkeys cold plunge tubs are built for hassle-free setup - no plumbing or engineering expertise required. Just fill, plug in, and chill. That’s the kind of cool convenience you want.

Fine-tune your cold plunge experience with digital controls and smartphone integration. Every Polar Monkeys tub comes equipped with the ChillX Chiller, giving you precise temperature control down to 32°F for residential use or 37°F for commercial settings - so you can tailor every session to your exact recovery needs.

Make sure your cold plunge tub is built to withstand regular use - and the elements if it will be placed outdoors. Built from 100% 316 marine-grade stainless steel, Polar Monkeys’ Cyber Barrel and Cyber Plunge models offer unmatched durability.

Clean water is non-negotiable when it comes to cold plunging. That’s why Polar Monkeys systems are equipped with powerful, automated filtration systems and built-in ozone sanitation, for hygiene with minimal maintenance.

Here’s what routine maintenance typically involves:

• Water changes every 2–3 weeks, depending on usage.
• Filter cartridge replacements every 3-4 weeks, depending on usage.
• Using a protective cover when not in use to keep out debris
  

Want to save even more time and effort? Try the Polar Monkeys’ Sanitation Kit, free of chlorine and bromine, that allows you to extend your water’s lifespan to at least 3 months.

Note: For optimal performance, always follow the manufacturer care guidelines provided.

So… Ready to Dive In?

Whether you’re looking to upgrade your personal wellness routine or enhance your commercial fitness space, a cold plunge is an investment that delivers - from recovery to resilience, and mood to metabolism.

At Polar Monkeys, we make it easy to find the perfect cold plunge for your needs. Explore our top-rated residential and commercial models, and let us help you create a setup that fits your lifestyle and goals.

Got questions? We’re here to help.