DIY ice bath: How to make a cold plunge tub

Cold plunging has taken the wellness world by storm, thanks to its wide-ranging health benefits. However, accessibility can be limited and the expenses can add up quickly. Fear not! I’ve got you covered with a rundown of my preferred in-home cold plunge picks, along with a comprehensive guide on fashioning your own DIY cold plunge tub.

Benefits of cold water immersion

Taking the plunge into cold water, known as cold therapy, offers perks that go beyond the initial shock. When you step into the cold, your blood vessels constrict to keep you warm, but when you emerge, blood rushes to your extremities, boosting blood flow and supplying tissues with oxygen and nutrients. And it’s not just a physical jolt – your body releases adrenaline and norepinephrine, giving you a natural energy boost that rivals your morning coffee.

But the many benefits of cold water exposure don’t stop there. Cold water immersion, a cold plunge, is like naturally anti-inflammatory. It’s like hitting the reset button for your body. So, if you’re all about leveling up your energy levels, reducing inflammation, and feeling resilient, taking the cold plunge might just become your new favorite thing.

DIY cold plunge options

There are several approaches you can consider for crafting a convenient at-home cold plunge experience. You could opt for the traditional diy ice bath method using ice cubes, cold water, and a bathtub. However, if you intend to make this a daily routine, I strongly recommend establishing a more efficient system – the investment will prove its value! Below, I’ll delve into some options I’ve seen working for people, followed by a detailed explanation of the precise steps to create your very own cold plunge.

Ready to purchase options

If you’re open to spending some money on this, the simplest approach would undoubtedly be purchasing one. Numerous excellent options are available online and I have included my number one pick below.

Chest Freezer

This stands as an excellent choice for those aiming to maintain affordability in their DIY project. A standard chest freezer, commonly priced between $300 to $700, effectively handles chilling. You only need to address filtering and sanitization, making it a budget-friendly solution.

Ice Barrel / Stand alone tub

This option is pretty much a step above filling your bathtub with ice bags. You’ll manage chilling and sanitization yourself—just refill with ice and periodically switch water for cleanliness. Ideal for newcomers, offering an entry point for cold plunging with modest upfront costs.

Starting with a cold plunge tub to gauge your interest but don’t want to start from scratch if you decide to upgrade? Consider the IcePod—it’s effective as-is and can be seamlessly upgraded with a water chiller attachment if desired.

Extra large cooler

This approach is akin to the ice barrel method initially, offering the convenience of an insulated tub when filled with ice. Yet, it becomes even more practical when aiming for a comprehensive chilling and sanitizing cold plunge system. To achieve this, you’ll need to purchase specific equipment for setting up chilling and sanitization independently.

Step-by-step guide: Chest freezer DIY cold plunge

Apart from sealing the interior of the chest freezer, constructing this cold plunge requires minimal labor. It mainly involves purchasing the right equipment and plugging everything in.

Supply list:

• Chest freezer
  • Between 300L-500L is typically a good size range for most people’s chest freezer ice bath. But please make sure to find a size freezer that you will be comfortable in!
  • Ensure the chest freezer you select features a lid that can be secured in an open position and that does not have a self-locking feature.
• Sealant: JB Water Weld (you will need 25-30, 2 oz. containers)
• Digital temperature controller – set your target temperature with ease
• Filtration pump
• Ozone generator
• GFCI safety adapter

Important safety stuff!!

Keep safety in mind when working with electricity. Take two key precautions for your safety:

1. Employ a GFCI safety adapter: This offers extra protection and can cut off electricity in case of a short circuit.
2. Avoid touching water when the freezer is plugged in. Prior to use, disconnect the freezer from electricity for enhanced safety.

Disclaimer: Kindly note that crafting an ice bath from a chest freezer can pose risks. I do not hold any responsibility or liability in this matter.

Step 1: Seal your container

Begin by ensuring your freezer is entirely vacant—remove trays, shelves, and any items from the walls. Proceed to seal every seam using your JB Water Weld sealant. Based on all the DIY cold plunges I have researched,  JB Water Weld stands as the top tried-and-true option for sealant. I wouldn’t bother trying anything else!

Step 2: Set up water temperature control

All you have to do is plug the freezer into the digital temperature control unit and put the sensor in the water.

The sensor in the tub will function as a thermostat, regulating the chest freezer ice bath by turning it on and off to maintain an optimal temperature.

Follow the instructions on your water temperature controller to set the “target setting” at your desired temperature.

Step 3: Set up water filtration and sanitization

To ensure your water stays clean, focus on two aspects: filtration and sanitization. A water filter removes small particles as water passes through. For sanitization, an ozone generator introduces a natural sanitizing gas. This method is chemical-free and eliminates concerns about chlorine exposure, providing a hassle-free experience.

To add your water filter, follow the instructions on the unit you purchase. It should be extremely simple; put the filter in the water and plug it in.

To add your water sanitization, I also recommend following the instructions on the specific unit you purchase. Again, this should be very simple; set the unit outside the water and run the tube into the water.

Step 4: Create a level base

Ensure your freezer is wheel-free and has a level surface for setup. If the edges are flush to the ground but the middle isn’t, use materials like rubber mats to provide support and prevent denting.

Step 5: Make it look nice

With various cords and devices, it might seem messy. For organization, consider storing the power strip, digital temperature controller, and ozone generator in a box. You can thread the cords out while keeping things neat by closing the box for a tidy look.

Using your DIY cold plunge

• Once you have completed the above steps, fill with water using a garden hose.
• Once the water reaches your preferred temperature, immerse yourself in the tub. You can tailor the duration and temperature, but starting with 3 minutes is recommended. Gradually extend to 10-15 minutes as you progress.
• Depending on usage, change the water every couple months. This can vary, just keep tabs on when it looks like it needs a clean!