Best ice bath: do they work and how to buy a top plunge pool

In recent years, cold water immersion (CWI) – the use of ice baths or cold plunges – has surged in popularity among athletes, celebrities and wellness enthusiasts.

Promoted as a tool for faster recovery, fat loss and improved mental health, cold exposure has captured widespread interest. But how much of this is backed by research?

We asked our expert science team to help cut through the noise. Whether you're considering your first icy dip or simply curious, we examine the evidence behind cold plunges, whether they really work, and the types available.

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Is there scientific proof that cold plunges work?

The short answer is a tentative yes, though research is limited.

Our expert says

Benefits of ice baths

Cold plunges are often associated with a wide range of potential benefits, including:

• Reducing inflammation and muscle soreness
• Quicker muscle recovery
• Fat burning
• Improvements in mental health

But not all of these are fully backed by scientific consensus. While some claims show strong promise, many require more robust evidence, including research that includes diverse populations (across gender, age, and ethnicity), larger sample sizes, and consistent, optimised protocols.

We asked our team of scientists about the benefits ice baths really bring and which claims are less supported.

Muscle recovery and inflammation

• Our verdict Ice baths do aid in muscle recovery.

Among the various proposed benefits, muscle recovery is the most strongly supported by current research.

Cold water immersion has been shown to reduce inflammation and muscle swelling, as well as decrease delayed onset muscle soreness (DOMS). This is largely due to vasoconstriction – a narrowing of blood vessels that occurs in cold water, which reduces blood flow to the muscles and limits inflammation.

Once the body begins to warm up after the plunge, vasodilation occurs, widening the blood vessels. This shift promotes circulation, helping flush out metabolic waste such as lactic acid. Together, these physiological responses can accelerate recovery and reduce post-exercise soreness.

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Fat loss

• Our verdict Ice baths probably won't make a noticeable difference in fat loss.

When your body is exposed to cold, it must work harder to maintain its core temperature. To do this, your body increases its metabolic rate (the amount of energy used to maintain basic bodily functions), leading to an increase in energy expenditure and therefore an increase in calories being burnt.

Typically, the amount of calories burnt during cold water exposure is not enough for significant weight or fat loss. Regular exercise and a balanced diet still remain far more impactful for effective fat loss.

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Mental health

• Our verdict Research is limited but there are some suggestions that ice baths are beneficial for mental health.

There is a lot of positive research linking improved mental health and perceived recovery post-exercise, but the relationship specifically between mental wellbeing and cold water exposure needs to be researched further to draw any strong conclusions.

People have reported feeling more mentally sharp, less anxious and having a better sense of mental toughness when partaking in cold water exposure. Although further research is needed, if it's a method that's safe for you to carry out, you may also experience these mental benefits.

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Types of ice baths

Inflatable and portable ice baths

• Typical spend: £50 to £400

Pros

• Affordable option
• Compact and space-efficient
• Portable and collapsible

Cons

• Typically won't come with built-in chiller or filtration system
• Water may warm up quicker
• Less durable than fixed models

These ice baths are designed for portability and ease of use.

Typically, they feature an inflatable top ring and lid for added comfort and insulation, while the main body is made from reinforced PVC or TPU with internal support panels or rods to maintain structure. This design makes them sturdier than traditional inflatable pools (like kids' pools) while still being collapsible and easy to store.

Solid ice baths and tubs

• Typical spend: Up to £3,000

Pros

• Consistent water temperature
• Often include built-in filtration and sanitation systems
• Durable

Cons

• High upfront cost
• Not portable
• Requires more space and installation
• Higher ongoing maintenance costs

Solid ice baths are permanent or semi-permanent cold plunge tubs made from durable materials, such as stainless steel or heavy-duty plastic.

Many models are longer and more bath-like, allowing users to stretch out fully and recline during their plunge – ideal for a more comfortable and immersive experience.

Higher-end ice baths often come equipped with integrated features such as temperature controls, filtration systems, and hinged lids for added insulation and ease of use. For simpler models without built-in chillers, prices can reach up to £1,000. However, custom tubs with advanced technology or crafted from premium materials can exceed £6,000, depending on the specifications and design.

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Barrel-style ice baths

• Typical spend: Up to £1,000

Pros

• Often more aesthetically pleasing
• Compact and space-efficient
• Made from natural materials

Cons

• Most models won't have built-in temperature control
• Maintenance can be tricky and expensive
• Water usually needs to be manually drained and refilled

Barrel-style ice baths are upright, tub-like containers – often cylindrical – usually made from wood.

They’re designed for full-body immersion. Unlike horizontal tubs where you sit or lie down, barrel-style baths are typically used in a seated or squatting position, which can save space and reduce the amount of water and ice needed.

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DIY ice baths

• Typical spend: Basically free

Pros

• Very low cost
• Customisable based on what you have
• Good for occasional or experimental use
• No special equipment required

Cons

• No temperature regulation or insulation
• Not insulated
• Regular maintenance can be laborious
• Requires manual filling and draining

Don't want to fork out on a brand new ice bath? Your home tub may work just fine. 

With just cold water and a few bags of ice, you can turn almost anything – your standard bathtub, a (clean) bin, barrel, or tank – into a DIY ice bath. It’s a cost-effective and accessible way to experiment with cold water therapy using items you likely already have or can easily source.

Before turning any rusty old barrel or bin into an ice bath, make sure it is properly cleaned, free of any dirt, rust, sharp edges and holes, and make sure to clean it again once you're finished. It's also important to make sure your set-up is safe and secure, that your tub is anchored properly and won't fall over, and you have an easy way to get out again.

Cold showers

• Typical spend: Basically free

Pros

• Low cost
• No equipment or setup required
• Easy to incorporate into daily routine

Cons

• Cold exposure is uneven across the body, so muscle recovery may not be as effective
• Not as intense or immersive as an ice bath
• Not as cold as an ice bath

If you don't have a bath, or prefer a quick spritz of cold water to wake you up, a cold shower could do the job without costing a lot.

While they don’t offer the same intensity as ice baths, and won't get anywhere near as cold, they’re highly accessible and can be easily added into your morning routine.

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Popular ice bath models

We've selected products based on search popularity. We've then applied our expert buying knowledge, only showing you products from legitimate brands and retailers. Please note that we have not tested any of these products.

Polar Recovery Tub (370 litres)

This circular, portable ice bath from Polar measures 85 x 85 x 70cm (W x L x H) and is designed to accommodate users up to 6ft 7in tall. It's made of thermoplastic rubber, acrylic and fibreglass with a lacquered finish.

It features an inflatable rim and comes with a protective cover to help prevent debris from entering the tub. The product also includes a drainage system at the bottom for simple water removal.

The Cold Pod (320 litres)

The ice bath from The Cold Pod measures 75cm in length, width and height, weighs just over 3kg, and holds 320 litres of water. There are also larger options which hold 440 litres and 450 litres, and you have the option to purchase with or without a cover. 

Made from polyethylene (PE), it has a three-layer construction designed to be waterproof, insulated and tear-resistant. It accommodates users up to 6ft 7in tall and allows for upright sitting.

There is also a drainage system for water removal and a carry case for portability. 

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Lumi Therapy Recovery Pod Max (420 litres)

Currently one of the most searched-for wellness brands, Lumi makes tubs in a variety of sizes and at a range of prices. One of the more affordable options from this brand is the inflatable and portable Lumi Recovery Pod Max.

It's designed for full-body immersion and features five layers of thermal insulation to help maintain cold water temperatures. It also comes with the UFO Thermo Lid to seal in the cold and protect against adverse weather.

There is a hose and drain tap to empty water out, and the product comes with an air pump and two repair patches for punctures.

Lumi Therapy Recovery Pod Pro (450 litres)

A pricier option from Lumi, this inflatable ice bath has a two-layer thermal insulation system and comes with the Thermo Top Lid to keep out dust and debris.

The manufacturer claims the pool inflates in five minutes and includes air valves for easy deflation and compact storage.

It's also compatible with Lumi Mini Chillers (sold separately) to help maintain water temperature and cleanliness.

Vital+ Ice Bath Pro

Available from Vital+ (£395).

The Vital+ Ice Bath Pro is a portable (yet large) tub-shaped cold plunge with a 105-gallon (approximately 397 litres) capacity and dimensions of 150 x 70 x 70cm (L x W x H).

It features a hardened wall, insulated construction made from PVC and 10cm thick drop-stitch fabric. The tub is designed for indoor or outdoor use and includes a lockable thermal-shield lid to help maintain water temperature.

Vital+ says it sets up in approximately 10 minutes and comes with a double-action hand pump, a carry bag, and a repair kit. The tub is constructed using RF welding and adhesive sealing, which it claims is for watertight and airtight performance.

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How long should you stay in a cold plunge pool?

How long you should stay in a cold plunge varies and depends on many factors such as experience level and water temperature.

The science isn’t yet available to recommend a ‘best’ time and temperature, but it is agreed that starting low in time and higher in temperature and progressively increasing and decreasing these, respectively, is the safest way to carry out cold plunges, allowing your body to adapt to these cold conditions.

What are the negatives of a cold plunge pool?

There are risks associated with cold water exposure, which are exacerbated in open-water settings, though cold plunges and cold showers still carry some of these risks, including:

• Cold shock response (cold water triggering involuntary gasps for air, increased blood pressure and heart rate and hyperventilation)
• Hypothermia (prolonged exposure to cold water causing a dangerous drop in core body temperature)
• Non-freezing cold injuries (pain, altered sensations)
• There is also an increased risk to people who have heart or circulatory conditions 

The University of Portsmouth explains these risks in more detail and provides ways to stay safe during cold water exposure. It is recommended that you consult a medical professional if you are unsure whether cold plunges are safe for you. 

If you're looking to improve your fitness at home, see our guide: how to set up a home gym