Cold plunge therapy - the practice of immersing yourself in cold or icy water for mental and physical gain - continues to gain popularity with athletes, wellness enthusiasts, and everyday people. More and more people are seeing the benefits of adding cold plunging into their routine.

But with this rise in attention comes misinformation. From safety concerns to performance misconceptions, there’s increasing confusion around cold plunge claims. Let’s separate cold plunge myths from reality - and help you make a more informed buying decision.

Common Myths About Cold Plunging

Cold Plunge Myth #1: Cold plunges are only for elite athletes

Reality: Is cold plunge for beginners, or is it only only useful for high-level athletes? Well, here’s the good news: this practice has been shown to benefit people at all activity levels. Whether you’re dealing with chronic stress, muscle soreness, anxiety, or even poor sleep, brief exposure to cold water has many positive effects, including boosting circulation, elevating mood, and improving recovery. It isn’t just reserved for your favorite pro sports players.

Cold Plunge Myth #2: The longer you stay in, the better the results

Reality: If you’re wondering, “How long should I cold dip?”, remember that more time cold plunging doesn’t mean more benefits. Most of the positive effects of cold plunge therapy occur within the first 2 to 5 minutes of immersion. Staying in the water much longer can lead to increased discomfort and even risks like hypothermia or nerve irritation. 

Here’s a simple duration guide to help you:

• Beginner: 1-2 minutes

• Intermediate: 2-3.5 minutes

• Advanced: 3.5–5 minutes

Don’t forget: always listen to your body, and watch that clock!

Cold Plunge Myth #3: Cold plunging is unsafe for your heart

Reality: For healthy individuals, cold plunge therapy is generally considered safe. Initial exposure may cause natural physiological reactions, such as a faster heart rate and accelerated breathing, but these responses tend to normalize with repeated sessions. Techniques such as deep, controlled breathing are also helpful to counteract this.

However, if you suffer from cardiovascular issues or underlying health conditions, it is always recommended to consult your doctor before starting cold therapy. Cold immersion cardiac safety depends on the individual, and cold plunging is not suitable for everyone.

Cold Plunge Myth #4: Cold plunging interferes with muscle growth

Reality: This more recent myth, rooted in partial truth, has caused some concern within the fitness and wellness community. Cold immersion immediately after strength training (within 0–2 hours) may partially reduce the inflammation needed for muscle growth. 

But worry not! If muscle gain is your goal, all you have to do is wait a little longer to cold plunge after training. Waiting 4–6 hours post-workout will allow you to still enjoy cold plunge benefits such as reduced soreness and faster recovery, without compromising your muscle gains. 

Cold Plunge Myth #5: All cold plunges are the same

Reality: Not all cold plunge systems are created equal. From design, materials, and insulation, to filtration quality and cooling speed, your cold plunge experience can vary significantly based on the brand and model you choose. A higher-quality product will always pay off in the long run.

So, Which Cold Plunge Should You Choose?

With cold plunge myths out of the way, let’s break down some of the practicalities of choosing a cold plunge. When picking the best cold immersion system, you’ll want to consider factors such as:

• available space

• setup speed

• ease of cold immersion maintenance

Barrel-Style Cold Plunges

Ideal for those with limited space, barrel-style cold plunges such as the Star Treatment 2.0 and Cyber Barrel offer a compact, upright design that’s great for smaller patios or bathrooms.

Traditional Tub Designs

If you prefer a horizontal position for cold plunging, or if height is a concern, models like our Portal X, Brainpod 2.0 or Cyber Plunge deliver on comfort as well as sleek design.

“Very roomy. I’m 6”1 and I can get my legs completely straight. If you’re a taller person, this is one of the easiest full dunking experiences you’re going to have.”
- David Maus Jr.

Ice-Making

If you’re looking for a system with integrated ice making, look no further - all Polar Monkeys cold plunge tubs come with our ChillX Chiller, featuring a one-touch ice button for easy ice production.

Easy Setup & Maintenance

What you want: to get in the water. What you don’t want: to waste time with complicated setups and heavy-duty maintenance. Polar Monkeys cold plunges offer 15-20 minute setup times (for residential and commercial models, respectively) and minimal maintenance, so you can focus on diving right in.

And there you have it! By cutting through the cold water myths and focusing on real, evidence-backed realities, we hope you feel better educated and more equipped to choose the setup that best supports your health goals.