Whether training for an ultra-marathon, cooling down from a gym session, or trying to get a grip on some untamed anxiety (been there!), take your recovery to the next level by icing things up a bit. Ice bathing and cold-water therapy have seemingly taken over the wellness world. What was once primarily utilized by professional and elite athletes as a recovery routine has since gone totally mainstream, and is no longer an expensive treatment you have to book at a luxury spa to try. The best at-home ice baths are brr-illiant.

Best at-home ice baths, at a glance:

Best overall: Hydragun Supertub, $2,999Best budget: Nurecover Pod Portable Ice Bath, $98Best mid-price: The Cold Plunge Store Cryospring Ice Bath, $799Best splurge:Plunge Original Cold Plunge Tub, $6,490Best outdoor: Ice Barrel 300, $1,040Most portable: Tru Grit Inflatable Ice Bath, $500Best for small spaces: ThePodCompany The Ice Pod, $99Best bundle: ThePodCompany The Ice Pod Pro Bundle, $149Most spacious: Orcaplunge The Mammoth Cold Plunge Tub, $950Best wooden:Redwood Outdoors Alaskan Cold Plunge Tub, $2,499

A number of brands have surfaced to accommodate the demand for at-home ice baths, making it easier than ever to take daily dips in your own backyard. This is great news for those who don’t live by an ocean or lake to experience “polar plunges,” or don’t want to spend the money on a wellness studio membership in order to have access to an ice bath.

The benefits of ice baths

Though the physical and mental health benefits that people experience from cold-water immersion are entirely unique to each individual and not exactly a foolproof cure-all for everyone, research indicates deliberate cold exposure can benefit the human body and mind.

Michael Bourgoyne, DPT, CNS, a physical therapist at Rocky Mountain Care in Salt Lake City, Utah, says that a cold plunge is essentially cryotherapy (cold therapy), which is known to induce a parasympathetic response in the body by stimulating the vagus nerve. That icy jolt to the system can slow your heart rate, lower your blood pressure and cortisol levels, and ultimately, reduce inflammation and stress in the body.

According to Bourgoyne, after lowering your core body temperature down in an ice bath, your blood vessels work to re-dilate as your body warms back up and readjusts its temperature back to normal levels, thus increasing circulation throughout the body. After a teeth-chattering plunge, you may also notice an invigorating sensation similar to that of a “runner’s high”—some studies suggest that a rush of chemicals like dopamine can be triggered by a chilly soak.

As noted, the benefits can differ from person to person. For example, Adam Klink, director of community and functional fitness coach at R.A.D, invested in an at-home ice bath to counteract his busy days and intense training. He notes the physical benefits, like soothing inflammation and aching muscles, but particularly enjoys the mental benefits of cold plunging, which he describes as a driving force to get him to do something outside of his comfort zone every day.

“Nothing makes me more uncomfortable than sitting in freezing water and I wanted to build some extra mental fortitude, amongst other things,” he says. “My mental capacity has improved noticeably. Hopping in the cold water first thing in the morning makes anything that comes my way the rest of the day that much easier. Once I hop out, I feel an endorphin rush and am quickly awake and alert to start the day.”

When Well+Good commerce editor, Francesca Krempa, took an ice bath every day for two weeks, she noted the opposite. She mentioned that icing made a big difference on her body—especially her joints.

“Ice bathing can be relaxing, when you train up to 30-degree water, of course,” she wrote in her review. “And I did feel better, at least physically. While I didn’t notice a difference in my anxiety or depression levels, my muscles felt great. My knees particularly felt looser and less angry than they had all winter, particularly on the days when I lasted three minutes or more.”

If you are ready to give it a whirl, these are the best at-home ice baths worth taking the plunge in.

Shop the best at-home ice baths

Best overall: Hydragun Supertub — $2,999.00

Size: 52”L x 28”W x 24”H | Capacity: 60 gallons | Self-chilling system? Yes

The Hydragun Supertub comes highly recommended by Well+Good commerce editor Francesca Krempa, and for good reason. The inflatable tub has an integrated chilling system that keeps water as cold as 37°F and as hot as 108°F, with a three-step sanitation system that filters out debris from the water. It runs on electricity, but its energy-efficient power-saving mode prevents you from racking up a bill. Despite its price of $2,999, its impressive features and free two-year warranty make it our overall best pick.

Pros:

• Comes with a chiller that cools or heats water
• Features sanitation system
• Power-saving mode
• Free two-year warranty

Cons:

• Pricey

Best budget: Nurecover Pod Portable Ice Bath — $98.00

Size: 31”L x 31”W | Capacity: 106 gallons | Self-chilling system? Optional

If you don’t want to pay thousands for an ice bath, The Nurecover Pod will currently set you back a cool $98. Measuring at about 31 inches tall and 31 inches wide, the inflatable tub is on the smaller side but it can comfortably fit people who are six-foot-five. Another notable feature? An attached drain that makes it easier to empty the water between uses. Despite the lack of features, what you do get is a tub that is easy to use and hardy enough for daily use at a budget-friendly price.

Pros:

• Ideal for small spaces
• Fits people up to six-foot-five
• On sale, the most budget-friendly option on the list

Cons:

• Limited features

Best splurge: Plunge Original Cold Plunge Tub — $6,490.00

Size: 73”L x 33”W x 27”H | Capacity: 75 gallons | Self-chilling system? Yes

If you want to splurge, the Plunge Tub is well worth the investment. It has an integrated chiller that cools water down to 37°F, and for an additional cost, you can opt for a version that also heats water up to 104°F. You can select between the Standard and Pro Chiller, the latter of which offers whisper-quiet operation and a sleeker design. Both options have a self-sanitation system that removes unwanted debris. As a welcome bonus, the accompanying app lets you adjust the tub to your desired temperature.

Pros:

• Integrated chiller
• Features self-sanitation system
• Whisper-quiet operation

Cons:

• The priciest option on the list
• Not portable
• Best for large spaces

Best outdoor: Ice Barrel 300 — $1,040.00

Size: 31”H x 36”W | Capacity: 77 gallons | Self-chilling system? No

The Ice Barrel 300 is made from UV-resistant materials and has insulated walls and a lid that make it an ideal choice for outdoors. At 31 inches tall and 36 inches wide, it also has a small footprint for people who are limited on space without skimping on comfort. It can accommodate individuals who are six feet tall, and it has a seat. Plus, set-up is relatively easy. Just fill it up with water, add ice, and plunge. It also features a built-in drain that allows you to fill and empty the tub as needed.

Pros:

• Small footprint
• Arrives fully assembled
• Crafted from UV- and weather-resistant materials

Cons:

• No seating

Most portable: Tru Grit Fitness Inflatable Ice Bath — $500.00

Size: 60”L x 30”W x 24”H | Capacity: Not specified | Self-chilling system? No

If you’re a van-lifer or RVer, the Tru Grit Inflatable Ice Bath can accompany you on the road. At 38 pounds, it’s lightweight and comes with a backpack for easy transportation. The inflatable tub is easily broken down for storage, and it’s supplied with a pump and repair kit for punctures. Also included is a mat to prevent you from slipping when you enter or exit the tub.

Pros:

• Lightweight
• Fits into provided backpack between uses
• Includes air pump, repair kit, and anti-slip mat
• Easy to clean

Cons:

• No lid

Best mid-price: The Cold Plunge Store Cryospring Ice Bath — $799.00

Size: 59”L x 32”W x 27” | Capacity: 135 gallons | Self-chilling system? Optional

For $799, The Cryospring Ice Bath is the mid-price range compared to the options featured on the list, and like many of its pricier counterparts, it offers plenty of bang for the buck. Measuring 59 inches long and 32 inches wide, the inflatable tub is generously sized but shrinks to fit in the included backpack. It also comes with an insulating lid to keep the water cold and clean, plus an air pump and repair kit in case of a mishap. For those who are willing to shell out more dollars, you can upgrade the Cryospring Ice Bath with the smart chiller, which lets you select your ideal temperature, ranging from 37 to107°F, using a companion app.

Pros:

• Features an insulated lid
• Includes air pump and repair kit
• Fits into provided backpack for easy transportation

Cons:

• Upgrades are pricey

Best for small spaces: ThePodCompany The Ice Pod — $99.00

Size: 27”H x 32”W | Capacity: 84 gallons | Self-chilling system? No

If you’re limited on space, consider The Ice Pod, which is the smallest option featured on the list. Despite its smaller size, ThePodCompany mentions that it can comfortably fit people up to six-foot-seven. Plus, the inflatable tub also boasts five layers of insulation, which is touted to keep water cold for extended periods, and an attached drain that makes it easy to fill up and empty out. At $99, it’s inexpensive compared to the competition, too.

Pros:

• Comfortably fits people up to six-foot-seven
• Features five layers of insulation to keep water cold
• Inexpensive

Cons:

• No lid

Best bundle: ThePodCompany The Ice Pod Pro Bundle — $149.00

Size: 30”H x 32”W | Capacity: 110 gallons | Self-chilling system? No

If you’re looking for an inexpensive ice bath with more features than the above pick, consider the Ice Pod Pro Bundle for about $50 more. It includes an insulated lid to keep in the chill and keep out unwanted dirt and debris, a floating thermometer, and three ice packs. What’s more, the inflatable tub is made from materials that are UV-resistant and withstand inclement weather, making it perfect for outdoor use.

Pros:

• Features five layers of insulation and lid
• Comes with a floating thermometer and ice packs
• Crafted from UV- and weather-resistant materials

Cons:

• No seating

Most spacious: Orcaplunge The Mammoth Cold Plunge Tub — $950.00

Size: 75”L x 28”W x 28”H | Capacity: 110 gallons | Self-chilling system? No

For people on the taller side, or who just want to stretch out, The Mammoth Cold Plunge Tub—as the name suggests—is plenty spacious. At 75 inches long and 28 inches wide, it’s suitable for individuals up to seven feet tall. Despite its size, it can be packed down to fit the included duffle bag between uses. It also comes with an insulated lid to keep in the chill, an air pump, and repair kit. One thing to note: Its larger size means that it requires more ice.

Pros:

• Ideal for people up to seven feet tall
• Comes with insulated lid, air pump, and repair kit
• Packable

Cons:

• Not ideal for small spaces

Best wooden: Redwood Outdoors Alaskan Cold Plunge Tub — $2,499.00

Size: 41”H x 37”W | Capacity: 130 gallons | Self-chilling system? Optional

The Alaskan Cold Plunge Tub combines a classic appearance with a sturdy construction. It’s crafted out of ThermoWood from spruce, making it durable for inclement weather. The tub comes with its own waterproof and tear-resistant liner and lid, plus steps for a smoother entry and exit. It also comes fully assembled—a perk if you hate putting things together. For people who want a similar option with self-cooling capabilities, a version with a chiller is also available at an extra cost.

Pros:

• Attractive
• Arrives fully assembled
• Weather resistant

Cons:

• Upgrades are pricey

At-home ice bath Q&A

Before you get started, Bourgoyne says it’s a good idea to consult a medical doctor to determine it’s safe before taking your first dip, especially if you have family or personal history with heart, vascular, or nerve conditions, if you are pregnant, or have other conditions that are a concern with cold or water.

How cold should the water be to see the benefits?

There’s really no definitive answer, as some people tolerate cold better than others. As to not completely shock your body, experts recommend starting out with warmer temperatures in the 45-55°F range before working down to colder temps (35-39°F).

“Gradual cold exposure and listening to the body—never forcing—is the way to build cold tolerance until you are ready to try an ice bath,” Andri Einarrson, a certified Wim Hof instructor and founder of Andri Iceland, previously told Well+Good. “What you can do is put cold water (no ice) in your [tub] and see if you manage to be as relaxed as if it was hot water. If not, keep with cold showers until you manage to go into the [tub] in total relaxation.”

How long should you take an ice bath for?

This will also vary from person to person depending on their experience level, threshold, and the temperature of the water. But the colder the stimulus, the shorter amount of time you need to expose yourself to the cold. If it’s your first time taking an ice bath, it’s often recommended to aim for 1 to 3 minutes. If the plunge was manageable, you can increase your time (or decrease your temp) next time. 

How much ice do you need for a cold plunge without a chiller?

The amount of ice depends on the size of the tub and the temperature you are seeking in your ice bath. For a ballpark, you’ll need about 60 to 100 pounds of ice to get your bath to the desired temp (under 50 degrees).

What are some tips to mentally get through a plunge?

Like most things, starting is the hardest part. Upon submersion and shock, your body’s fight-or-flight response will kick in (telling you to get the hell out of there). This is where the true challenge lies: “Mentally getting through a plunge is actually the toughest part for me,” says Klink. “I have had to train my mind to slow down and focus on my breathing. The more you focus on your breathing, taking deep breaths, and focus on staying in the moment, the quicker the time goes. This takes some time to get to a point where you can feel relaxed in the cold water.”

When is the best time to take an ice bath?

It’s easier said than done, but try to stay consistent and commit yourself to a regular schedule. Like most habits, it will take time and repetition to develop. “My biggest piece of advice is to start with a manageable time duration and water temperature,” says Klink. “You can build on this session after session as you build a tolerance.” Even better, setting goals throughout your cold-plunge journey always makes it a personal challenge to reach or beat, adding even more of a pep in your step as your dry off.