Best Freezer For Ice Bath? The 68 Correct Answer

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This is how you benefit from Regular

Immersion in cold water

and save thousands of dollars

Conversion of a freezer

Into your own personal cold dive

A simple step-by-step guide!

About the book

Regular immersion in cold water can improve your physical health and emotional well-being. Whether you’re a top athlete, a bio-hacker, a health and fitness enthusiast, or someone trying to reboot your immune system, cold water could be the missing element to boost your results.

However, if you live in a warm climate, what are your options?

Cold showers are a good start, but they don’t provide consistent temperatures year-round, and most people find them uncomfortable at best. Buying and transporting ice becomes expensive and takes a lot of time. Cryotherapy chambers are uncomfortable and expensive. Commercially built cold dives can cost thousands — or tens of thousands — of dollars.

So what is a great solution for the average person?

Turn a chest freezer into a cold dive!

However, chest freezers are not designed to hold water. Creating a personal cold snap from a chest freezer is fraught with potential problems and missteps. If you don’t line it up properly, you could damage or break your freezer, waste hundreds of dollars and countless hours of time, or worse, hurt yourself.

After two years of research and modifications and the support of more than 1,500 people from 72 countries in a private online group, John Richter has created a guide to help you turn a chest freezer into a cold bath while avoiding costly mistakes and frustration .

The Ultimate Chest Freezer Cold Plunge DIY Guide will help you:

Choose the best chest freezer. Find the best option for your budget. Avoid rust and other damage. Choose devices that are easy to use and maintain. Keep your water clean – with or without chemicals Avoid costly mistakes and more

Each chapter is easy to read with step-by-step instructions. The book includes a buyer’s guide, a setup checklist, and an FAQ that answers more than 50 questions.

This book is a must for professional athletes, students of the Wim Hof ​​Method, followers of Dr. Jack Kruze and anyone else who wants to take the benefits of cold training to the next level.

format

Downloadable PDF

pages

266

Price

$27.95

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Buy the e-book now

Chapter overview

1: security

2: Questions to ask yourself before you start shopping

3: Choosing the best chest freezer

Water and electrical safety

The buddy system

This will prevent the lid from closing

Working on your freezer

The importance of training

Be clear about what you want and what you want

Where to place your chest freezer

New vs used

Choosing the best size

Selection of brand and model

interior materials

What to avoid

4: Impregnation –

Seal the seams

5: water resistance

with liners

6: support

your freezer

How to find the seams

Does the drain need to be sealed?

Products to use and avoid

Surface preparation

Removable Liners Permanent Liners Custom vs. off-the-shelf do-it-yourself products vs. professionally installed products

How to support the ground

supports of the outer walls

Protection of the inner floor

7: equipment

and extras

8: Placement of wires, pipes and other devices

9: Introduction to

water treatment

essential things

electric

Good to have

maintenance and cleaning articles

Wall brackets and shelves

wires and tubes

Cut the lid

cable management

Setup Diagram

The myth of cold, clean water

Serious problems

Simple solutions

10: sanitation

Chemicals & Additives

11: water sanitation technology

12: example systems

Standard pool chemicals (chlorine etc.)

Epsom salt

hydrogen peroxide

Colloidal Silver

Essential Oils

pump / filter

ozone generator

UV lights

Combination of ozone and UV

Security Check

Five options from basic to deluxe

13: Fill in your

freezer

14: chill

your water

15: Use of your

cold jump

pre-filter

Tips for apartments

How much water to add

Reducing your cooling time

Keep your water cold

The pros and cons of ice formation

break the ice

When to avoid cold water

Subcooling and dripping

Breathe and warm up

The relationship between time and temperature

Create training plan

What to do before, during and after

contrast therapy

16: maintenance

Attachments

FAQ

General cleaning

Test your water

Test your electrical safety

When to change the water

Repair and replacement of devices

17 attachments including:

Buyer Checklist

product information

Comparison of hygiene methods

material compatibility

Maintenance and training logs

More than 50 frequently asked questions answered

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Comments

“Thank you for sharing your knowledge and for taking the time to put together such a valuable resource for anyone interested in making their own chest freezer. With the comprehensive information contained in the book, it takes no time to set up and the health benefits are phenomenal.”

Luna cake

“The saving of time and money through learning

from your book is remarkable.”

Lars Forsberg

“Thank you for making your research and knowledge available for the benefit of others!”

Denny Hemingson

“This is the most researched, professionally made and best written guide on how to book if you have your own cold plunge setup in your home. It is designed to save you time and money and allow you to go about your life as a Hoffer! A must have.”

Karl Simons

“I would like to thank you again for your helpful assistance in setting up my second chest freezer. I’m sure your book will help many people, especially in the long term, as they discover the health benefits of cold diving.”

Jean Charles Ragot

Buy the e-book now

author

John Richter lives in Austin, Texas with his daughter Natalia. He has a passion for finding out, teaching and changing things.

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Ice Barrel is a product of several years of research and development. We manufacture Ice Barrels in the United States using advanced rotomolding technology.

Rotomolding is a production process that allows us to quickly produce a consistent, high quality product that our customers love! This technology enables us to produce very durable, thick-walled kegs. This means you don’t have to worry about the ice barrel failing or breaking over time.

Reaching the optimum temperature for ice baths and maintaining that temperature are important things to know to ensure your ice bath is providing the highest level of effectiveness to reap the full benefits of cold water immersion therapy.

What is the ideal ice bath temperature and how do you keep it at that temperature? This article answers these questions and explains how to maintain an optimal temperature in different climates. You will also find alternative suggestions for beginners and people with certain sensitivities.

What is the ideal temperature of an ice bath?

The optimal ice bath temperature is 10 to 15 degrees Celsius or 50 to 59 degrees Fahrenheit. Ice Barrel recommends soaking in an ice bath for 5 to 10 minutes, with a cap at 15 minutes.

Spending more than 15 minutes in an ice bath at the recommended temperature increases your risk of hypothermia. In addition to the risk of losing fingers and toes to frostbite, failure to follow temperature and duration guidelines can lead to cardiac arrest.

How is the ideal ice bath temperature achieved and maintained?

The optimum temperature is achieved by setting up the ice drum correctly initially. This consists of deciding where you want your ice barrel to reside permanently and making sure it is on a level surface and out of the way of direct sunlight. Make sure it is clean before use as an unclean keg may contain substances that are unhealthy and will affect the water temperature.

When you are sure the ice bath is clean enough, fill it with water until it is about 3/4 full, then add ice. Adding a thermometer directly into the water is the best way to ensure the water is at the optimal temperature. When not in use, the UV protection lid helps keep your ice bath at the ideal temperature for up to three days under average conditions.

Manage the temperature of your ice bath in different climate zones

Managing the optimal temperature of your ice bath can vary depending on where you live and the time of year. The temperature in the air has a big impact on the temperature of your ice bath. For example, you may not need to add ice at all during the northern winter months.

During the northern states summer, you will most likely need to add 40 to 100 pounds of ice. This is the average amount of ice that many of our customers have reported adding to the water to reach the desired temperature.

If you live in a warm climate that rarely gets cold, you probably always need to add ice to the water.

Alternative temperature and duration suggestions

If you are new to cold water immersion therapy, you may need to adjust the recommendations above to get used to the new sensation of sitting in ice cold water. You may not need to use these alternative suggestions at all! If you can handle it on the first try, great. However, some people need slightly higher temperatures and suggestions for a shorter duration to acclimate. These suggestions may also apply if you have certain cold sensitivities.

Suggestions for beginners and people with sensitivities

A shorter duration (five minutes or less) and/or slightly higher near-thermoneutral water temperature (about 34-35 degrees Celsius or 93-95 degrees Fahrenheit) is a good starting point for beginners or those with sensitivities. The way your body responds to the cold stimulus is unique to you. Sensitivity to cold can be a contributing factor for people with anemia, hypothyroidism, fibromyalgia, or if you’ve been diagnosed with Raynaud’s phenomenon or another vascular condition. Certain medications can also cause sensitivity to cold.

Adjustments can be made by decreasing the frequency of ice bath sessions or decreasing the amount of time you spend in an ice bath. You can also adjust both the duration and the temperature. For example, you can reduce the temperature by one degree each day and/or increase the duration by 30 seconds to one minute until you reach your goal.

The goal of reaching 10 to 15 degrees Celsius for 10 minutes is only a guideline for otherwise perfectly healthy individuals. You may need to increase the temperature of the water or decrease the time you sit in your ice bath. You will still feel the positive effects. The most important thing to remember is not to compare yourself to the way another person uses their ice bath. Do what is best for you!

Ice Barrel: Easy to use for all the benefits of cold water immersion therapy

Our product here at Ice Barrel makes it easy for you to take advantage of all the benefits ice baths have to offer. Our product is designed to make it easy for you to reach, adjust and maintain your target temperature as needed. If you’re looking to try an ice bath, purchasing a product that focuses solely on delivering the benefits of cold water immersion therapy is the most time-efficient and cost-effective strategy to achieve this goal.

Epsom salt is a type of magnesium sulfate. This compound consists of a mixture of magnesium, sulfur and oxygen. It is often requested by those with aching joints and aches as it can help reduce muscle tension and pain. It can also be helpful for those struggling with headaches. When it’s time for an ice bath, Epsom salt supplements are not uncommon. Here are some reasons you might want to add Epsom salts to your ice bath:

Epsom salt is good for reducing stress and improving depression. Magnesium can improve serotonin production and increase relaxation in the brain.

Epsom salt can help relieve pain in the neck, shoulders, skull, and back. These are some of the most common pain points.

There may be benefits such as improved digestion and bowel movements and a reduced risk of cardiovascular disease.

Epsom salt was originally made in Epsom, England. There they were obtained from natural mineral waters. They have been used for a long time (since the 18th century) to stimulate healing and support the body’s natural functions. Using about 300 grams of Epsom salts in a bathtub may be enough. Soak for at least 15 minutes. Usually this is done with hot water. However, adding Epsom salts to ice baths can also have benefits.

How Epsom Salt Benefits Ice Baths

The benefits of soaking in Epsom salts in an ice bath are actually pretty clear. Epsom salt works to relieve pain by relieving muscle tension. By helping muscles relax, they can help stimulate post-workout healing.

So why would you use Epsom salts in cold water?

First, consider the benefits of using magnesium itself. Magnesium has many potential benefits. For example, it has long been used to reduce muscle fatigue and pain. Some studies also link high magnesium levels to improved muscle quality. There are benefits to using Epsom salt. However, most people would associate this with soaking their feet in a tub of warm water.

Does cold water help?

There are several potential benefits of using cold water after a workout or when a person is struggling with pain. Taking a cold water shower or soaking in cold water can provide significant benefits overall. This also includes stimulating blood circulation in the body. In particular, cold water causes the constriction of circulation at the surface of the body. This causes the blood located in deeper tissues to move faster. This helps promote the maintenance of proper body temperature. This rapid circulation results in more oxygenated and nutrient-rich blood reaching tired, worn-out muscles.

Now consider the value of adding this magnesium-rich compound specifically to ice baths. Not only might using Epsom salts in cold water speed up blood flow, but it might also be possible to get the benefits of magnesium.

Consider the benefits of Epsom salt soaking in your situation

Soaking in Epsom salts can offer you a number of benefits. While every situation is unique, by using these products you can find clear opportunities including:

Restoration of muscle injuries to improve the healing process, e.g. B. after a crack

Accelerate muscle recovery after a workout so you can get back to the next workout

Supporting muscle growth by speeding up the amount of oxygenated blood reaching the body’s potentially damaged tissues, allowing you to build muscle mass faster in some cases

Relieving pain from conditions such as fibromyalgia or rheumatoid arthritis

Improving exercise performance to enable a person to reach their goals faster or more effectively

Improving the quality of sleep, often by reducing aches and pains, which allows a person to sleep better without the use of medication

Providing a type of stress reliever that can reduce inflammation throughout the body

As with all forms of cold therapy, the more you use it, the better you learn how your body is responding to the experience. Such cold therapy can provide a variety of benefits, including:

Acts as an anti-inflammatory relief for systemic pain and discomfort

Improving the immune system response

Supporting the stimulation and response of the nervous system

Improvement in Anxiety and Depression

Stimulating weight loss

Does Adding Epsom Salts to Ice Baths Help You?

For those working on muscle recovery, reducing stress, or even improving brain function, the benefits of cold water therapy are obvious. The key here is the value that comes from adding a magnesium-rich product like Epsom salts. This addition can increase the number of benefits received and improve the overall effectiveness of ice bathing.

Share on Pinterest It’s not uncommon for athletes, fitness enthusiasts, and weekend warriors to jump into an ice bath after physical activity. Also known as cold water immersion (CWI) or cryotherapy, immersion in very cold water (50-59°F) for 10 to 15 minutes after an intense training session or competition is believed to help reduce muscle pain and soreness.

Current Ice Bath Research The use of ice baths to relieve sore muscles dates back decades. But a 2017 study may shake that belief. The current study suggests that previous ideas about the benefits of ice baths for athletes are flawed and that sore muscles provide no benefit. While the study argues that active recovery — like 10 minutes of low-intensity exercise on a stationary bike — is just as good for recovery as CWI, experts in the field still believe in using ice baths. dr A. Brion Gardner, an orthopedic surgeon at The Centers for Advanced Orthopedics, says ice baths still have benefits. “The study doesn’t prove 100 percent that ice baths don’t have any benefits,” he says. “It suggests that the previously believed benefits of faster recovery, reduced muscle and tissue damage, and improved function are not necessarily true.” Thanu Jey, director of the Yorkville Sports Medicine Clinic, agrees. “There will always be research that supports both sides of this debate,” he says. “Although much of the research is inconclusive, I agree with the current best management of professional athletes who use ice baths regularly.” Study Limitations One important thing to note about this study is the sample size and age. The study consisted of 9 young men between the ages of 19 and 24 who did strength training two to three days a week. More research and larger studies are needed to debunk the benefits of ice baths.

5 Potential Benefits of Ice Baths If you’re considering trying an ice bath, you may be wondering what the potential benefits are and whether exposing your body to the extreme cold is worth it. The good news is that there are some potential benefits to using an ice bath, especially for people who exercise or are competitive athletes. 1. Relieves sore and aching muscles According to Gardner, the biggest benefit of ice baths is probably that they just make the body feel good. “After an intense workout, immersing yourself in the cold can provide relief for aching, burning muscles,” he explains. 2. Helps Your Central Nervous System Gardner says an ice bath can also benefit your central nervous system by helping you fall asleep and making you feel better because you’re less tired. Plus, he says it can help improve reaction time and explosiveness in future workouts. 3. Limits the Inflammatory Response The theory, Jey says, is that lowering the local temperature after exercise will help limit the inflammatory response, reduce the level of inflammation and help you recover faster. 4. Reduces the Effects of Heat and Humidity An ice bath can reduce the effects of heat and humidity. “An ice bath before a long race in conditions of increasing temperature or humidity can lower core body temperature by a few degrees, which can lead to improved performance,” explains Gardner. 5. Works Your Vagus Nerve According to Certified Strength and Conditioning Specialist Aurimas Juodka, CSCS, CPT, one of the main benefits of an ice bath is the ability to work your vagus nerve. “The vagus nerve is connected to the parasympathetic nervous system, and exercising it helps you deal with stressful situations more appropriately,” he explains.

Side Effects and Risks of Ice Baths The most noticeable side effect of an ice bath is an intense cold sensation when you immerse your body in the cold water. But beyond this superficial side effect, there are some other risks to be aware of. “The primary risk of an ice bath is for people with pre-existing cardiovascular disease or high blood pressure,” explains Gardner. “The decrease in core temperature and immersion in ice constricts blood vessels and slows blood flow in the body,” he says. This can be dangerous if you have reduced blood flow, which Gardner says puts you at risk for cardiac arrest or stroke. Another risk that can occur is hypothermia, especially if you’ve been immersed in the ice bath for too long. People with type 1 and type 2 diabetes also need to be careful with ice baths, as both are associated with a reduced ability to maintain core temperature during extreme temperature changes.

Ice Bath Tips When you’re ready to take the plunge, there are a few things you should know before you dip your body in ice. Temperature of the Ice Bath The temperature of an ice bath needs to be about 10-15 degrees Celsius or 50-59 degrees Fahrenheit, according to Gardner. Time in the Ice Bath Spending too much time in an ice bath can have adverse consequences. Therefore, you should limit your time to no longer than 10 to 15 minutes. Body exposure According to Gardner, it is generally recommended to immerse the entire body in the ice bath for the best blood vessel constricting effects. However, to start, you may want to expose your feet and lower legs first. When you are comfortable, you can move to your chest. Home Use If you decide to take an ice bath at home, Gardner says you should use a thermometer to help you reach the ideal temperature when you even out the ice-water mixture. If the temperature is too high (above 15°C or 59°F), gradually add ice. And if it’s too low, gradually add warmer water until you reach the desired temperature. Timing of the Bath “The sooner you enter an ice bath after a workout or competition, the better the effect should be,” says Gardner. If you wait an hour after a workout, he says some of the healing and inflammatory processes have already begun or already completed. Hunter Reaction/Lewis Reaction Another way to get the benefits of ice for sore muscles is to use the Hunter Reaction/Lewis Reaction method by following the 10-10-10 format. “I recommend icing for 10 minutes (not directly on bare skin), followed by 10 minutes of ice removal, and finally another 10 minutes of icing — this allows for 20 minutes of an effective physiological icing procedure,” explains Jey. Cryotherapy Some people opt for full-body cryotherapy chambers, which is basically cold therapy in an office setting. These sessions do not come cheap and can range from $45 to $100 per session. Short-term use When it comes to how often you should take an ice bath, research is limited. However, it’s important to note that some experts say that acute attacks of CWI are fine to facilitate faster recovery, but chronic use of CWI should be avoided.

By Chase McKinzie – April 1, 2021

Before we dive into ice baths or cold water immersion (CWI), or rather dive in, let’s break the ice with a joke.

Why is rapper, celebrity and actor Ice Cube putting money in his freezer?

Because he wants cash!

While this dad joke might make you cringe, there is some semblance of truth in the joke, after all, health is wealth. He’s simply investing in cold thermogenesis and its benefits.

In the last decade, the world of cryotherapy has evolved to the forefront of athletic recreation and biohacking in the form of cold showers, pole shifts, and whole-body cryotherapy chambers. Its popularity and development derives from the time-tested method of cryotherapy: ice baths.

Celebrities and personalities like Austin’s Tim Ferriss, Wim “The Ice Man” Hof, and Lady Gaga all preach that ice baths not only physically benefit your muscle and joint recovery, but can also aid and help with sleep, stress, relaxation, and meditation treatment from conditions like fibromyalgia – which Lady Gaga openly talks about on her Instagram.

There’s also a reason why virtually every NCAA athletic training locker room and professional sports locker room has cooling tubs and sometimes even cryotherapy chambers. Heck, the University of Texas Longhorns are using whole-body cryotherapy here in Austin, TX to aid in their team’s recovery. This is all because ice baths and full-body cryotherapy work extremely well under the right conditions, and countless studies have shown that they can be incredibly beneficial in a multitude of ways.

Shared Benefits

1) Reduces inflammation

2) Relieves muscle and joint pain

3) Helps with sleep and stress reduction

4) Stimulates the vagus nerve (increases parasympathetic tone aka more relaxation)

5) Stimulates Metabolic Burn (Bye Calories!)

If you want to delve even deeper into the benefits of cold water immersion and whole-body cryotherapy, I highly recommend Dr. Read Rhonda Patrick’s in-depth report on cold shock for the body, which even discusses metabolic benefits and brown adipose tissue (BAT). Unlock even more calorie-burning goodness!

These benefits are so great that people are starting to create their own ice baths at home. But remember, according to the clinical literature, there are a few parameters that you absolutely must be aware of: temperature, duration, and timing.

temperature & duration

A 2016 meta-analysis reviewed nine studies on CWI and found that there is a “dose-response relationship” with ice baths. The review found that the cold water temperature should be between 11 and 15 °C (52 to 59 °F) and the duration should be 11 to 15 minutes for best results. There is very little research showing benefits in temperatures below 50°F, so you don’t have to go all extremist and cause potential harm. And while the Barton Springs Polar Plunge is an Austin staple and an absolute rush, the water temperature of 20-22°C isn’t in the therapeutic range.

Timed coordination

Timing is critical when it comes to reducing inflammation and not interfering with muscle repair. Some studies have shown that using cryotherapy techniques immediately after exercise may not be as effective as active recovery. This is because ice baths can inhibit the inflammatory response immediately after a workout, which in turn slows down the muscle repair process. Keep in mind that other studies have shown that ice baths are just as beneficial right after a workout as they are two hours later. Personally, I tend to be more conservative and recommend that any of my cryotherapy clients wait an hour or two post-workout before performing cryotherapy or hopping in an ice bath to heal healthy inflammation and still achieve muscle and joint relief The workout.

Okay, so now we understand the parameters for healthy ice bathing. Let’s talk about how you can make this happen at home – and how much money you should budget for it!

The easiest method is to find a large trough and fill it about 2/3 full with water, then gradually add ice until your thermometer reads between 52°F and 59°F. Generally, a 3:1 water to ice ratio is required. 100-gallon troughs cost about $99 online and can meet your basic needs at home, in addition to buying four to eight bags of 20-pound ice cream for three or four dollars each. So using this method you can see $12-32 per ice bath.

Some gyms have even purchased their own industrial ice machines that can store 80 pounds of ice at a time and cost around $2.5,000 to $3.5,000. While it might be a heftier investment, this alternative might be the best for those of you who are cold fanatics who like to take an ice bath almost every day. If you’re doing 3 ice baths a week for a year, you’re still $16-22 per ice bath using this method. This investment can also pay off during the Texas heat while you sit back and mix fresh margaritas!

If you’re a DIY junkie and absolutely love building your own gadgets and toys at home, I recommend purchasing an industrial freezer through the Ben Greenfield Setup. This biohacking celebrity bought a $1.3k freezer, filled it with water, added some hydrogen peroxide to prevent freezing, set up a grounded, 24-hour plug-in timer to make the freezer self-start two to four hours a night. and he even grounds his water with alligator clips to create a top-notch ice bath. Although this method may seem exhausting, it can lead to a completely radical setup. However, I am wary of placing electrical equipment with water in it as it may not be the safest method and also requires the most maintenance.

Finally, if you want to support local businesses and not worry about the hassle of cleaning, maintaining, and buying ice, there are numerous cryotherapy and sauna studios around town offering full-body cryotherapy, cold tubs, and infrared saunas. Costs with these companies can range from $12 to $40 per session, depending on how often you visit them. Naturally, the more you visit these wellness centers, the better you feel and your cost per session decreases, so it’s a win-win for our community! Before your visit, be sure to read my recent article, a Cryotherapy Wellness FAQ, so you can learn more about safety best practices and what cryotechnology is best for you.

At the end of the day, ice baths are righteous. There is a wealth of good clinical literature supporting its effectiveness not only for athletic recovery but also for managing inflammation and calming the nervous system. There’s also something to be said for challenging your mental toughness! Definitely give it a try and give us a call (@austinfit) and tag me (@chase_performance) the next time you take an ice bath and let us know how the cold temperatures have benefited you!

Happy shaking!

Chase is from LA and has a B.S. in movement science (14′). He currently owns and operates US Cryotherapy Austin – the self-proclaimed “Holistic Health Center” where he is passionate about improving people’s recovery, well-being, vitality and longevity through non-invasive, natural alternatives. Chase has played indoor and beach volleyball at a professional level and currently plays at a semi-professional level and coaches boys’ volleyball in his spare time. Chase enjoys playing the flute and saxophone at home while taking an interest in cooking nutritious, delicious food and sipping a fine glass of wine.

What are underground cold plunge pools?

An in-ground cold pool is a small but deep pool that you can wade or take a dip in instead of swimming or using flotation devices. To achieve cold immersion, these pools require frigid outdoor temperatures — adding ice isn’t enough to cool the water down to 39 degrees. Environmental constraint aside, what else should you know about underground cold plunge pools and why consider a cold therapy tub instead? Let’s uncover these answers.

How big are underground plunge pools?

Plunge pools can vary in size, but are typically around 8 x 8 feet. Most plunge pools are rectangular to maximize usable space. However, it is possible to build a plunge pool in almost any shape. Whether you want a round, curved or L-shaped plunge pool, the choice is yours as long as you have the budget.

How deep are cold plunge pools?

There isn’t necessarily a standard depth when it comes to cold plunge pools, but most are between 4 feet and 8 feet deep. The kind of use you have in mind mainly determines the depth you should choose. Also, the more depth you get in a plunge pool, the more expensive it will be, so think about how deep you really need it.

How much does it cost to build a cold plunge pool?

In-ground cold plunge pools with an absolute minimum construction can potentially hit the $10,000 mark, but at the high end, a plunge pool can be closer to the $40,000 mark.

Pricing factors include what materials you use, where you plan to place your plunge pool, and the labor costs of the contractor you hire. Which materials are used and how high are the respective costs?

Cost of an in-ground concrete cold plunge pool

If you are considering building an inset concrete cold plunge pool, expect to pay anywhere from $25,000 to $40,000. Part of the high cost is because you can’t use a pre-made liner, unlike vinyl or fiberglass pools. The concrete must be mixed and poured on site. Of course, this means they are more durable than vinyl or fiberglass.

Vinyl in-ground cold dip pools

Vinyl lined cold plunge pools typically cost between $10,000 and $20,000. These prefab liner setups can be installed in less time than concrete, resulting in significant cost savings.

While a vinyl liner costs less than fiberglass or concrete, it may not have the same lifespan. Typically, homeowners need to replace their vinyl wrap between five and nine years after installation.

Inset fiberglass cold plunge pools

Using a fiberglass pool is a cheaper alternative to concrete and is one of the most common construction materials for in-ground plunge pools. Fiberglass pool installations typically range from around $10,000 to $25,000. Fiberglass pools reduce installation time compared to concrete and are easy to maintain.

Maintenance Considerations for Inground Cold Plunge Pools

Your chlorine costs may be a little lower than a regular pool, but you can still expect to spend $300-$400 annually on maintenance costs. This covers the cost of chlorine as well as any other balancing agents you may need to add to the water on a regular basis to maintain the correct chemistry.

Self-contained cold soak tanks

RENU Therapy manufactures self-contained cold soak tanks that do not require underground construction. Instead, you can place the device where it’s best for you – including a new home if you move. In-ground cold plunge pools simply can’t match the versatility of a self-contained cold plunge pool.

Maintenance costs of self-contained cold dip tanks

A RENU Therapy cold plunge pool is significantly less expensive than an in-ground cold plunge pool on your property.

For a full year of maintenance, RENU cold soak tanks are only $299 when you purchase the annual kit. Remember that RENU cold tubs give you a full 12 months of usage, unlike underground cold plunge pools that have a $400 annual maintenance cost and only serve you during the warmer months of the year.

Cold Plunge Tub Features to Look Out For

filtration

RENU cooling sumps have a 4-part cleaning system that is all natural and requires no chemicals. Equipped with a powerful oxidizer, a 10-inch filtration system, a buoy to remove surface dirt and oil, and a spa sanitizing mineral wand that uses silver ions to destroy bacteria and algae, RENU cold water therapy tanks stay clean and rarely require water changes, thereby saving water.

titanium cooler

RENU Therapy builds its cooling tubs with a titanium heat exchanger. This means you get reliable performance due to its high corrosion and rust resistance, giving you uninterrupted cold dipping therapy.

Insulation means efficiency

Because RENU cooling wells are filled with proprietary insulation, air gaps are completely eliminated, creating a thermal blanket that saves energy and reduces noise levels by 60%. Simply put, RENU offers you the most energy efficient cold diving available.

What Type of Cold Plunge Pool is Best?

While it’s certainly possible to cold dive with an in-ground cold plunge pool, the practicality of this type of cold water immersion therapy facility pales in comparison to self-contained units like RENU’s.

However, larger underground cold plunge pools can hold multiple people at once, which is pretty cool if you need to challenge some friends.

When it comes to a realistic cost-benefit calculation, cold water regeneration tanks are unbeatable – especially if they are made of high-quality components like RENU cold tanks.

Health benefits of cold water therapy with a cold tub

Taking ice baths, cold showers, cold dives, and cold water immersion through cold dives has various health benefits, including reducing muscle pain, muscle recovery, mood elevation, improved mental health, and reduced inflammation.

Is a RENU cryotherapy tub right for you?

RENU manufactures the highest quality cold dip tanks 100% in the USA. Our warranty coverage is second to none and we strive for 100% customer satisfaction with every cooler!

The cooling tubs we sell are not only of the highest quality, but they also offer the best aesthetics, perfectly complementing the interiors and exteriors of exquisite homes.

Take a cold jump anytime

today and enjoy the comfort of cold therapy at home!

While ice baths used to be reserved for professional athletes who want to push their bodies to their limits, they have become increasingly popular in recent years. The more we learned about its ability to improve performance and boost your health, the more people were willing to try it.

Unfortunately, while there are some cheap options on the market, most of the top ice bath options available come with huge price tags. This means many people are put off, can’t justify the purchase, or simply can’t afford it, preventing them from even trying an ice bath.

Just because you don’t want to spend a fortune on an ice bath doesn’t mean you can’t make one for yourself.

Scores of fitness fanatics have found new and creative ways to try and get the most out of cold therapy without spending a fortune, many of which have been very effective.

So if you want to start reaping the benefits of cold therapy without breaking the bank all your savings, our in-depth guide to building your own DIY ice bath is just what you’ve been looking for.

Use of an existing indoor bathtub

The easiest, most straightforward way to build your own ice bath is to simply use the tub you already have at home.

It is designed to hold large amounts of water, be comfortable to lie in, easy to empty, and you don’t have to look for a free space in your home to store new equipment.

This makes it a great and inexpensive way to get all the benefits of ice baths with almost none of the expense.

How much ice to use?

Depending on the size of your tub, the average user will want to use between 50 and 100 pounds of ice, which equates to one to three regular-sized bags.

This should be enough to ensure you get the optimum water temperature of between 7 and 14 degrees Celsius.

Again, the exact temperature you use will vary a bit from person to person as it depends on your personal cold tolerance and experience.

What is the ratio of water to ice for an ice bath?

Although called an ice bath, the optimal ratio of water to ice in an ice bath is 3 to 1. Water turns to ice at 32 degrees Fahrenheit (0 degrees Celsius), but in an ice bath, the water should be around 45 to 58 degrees Fahrenheit (7 to 14 degrees Celsius).

If you’re using the 3 to 1 ratio, it usually takes about 10 minutes to reach that temperature. If you use less ice, it can take forever for the water to reach the right temperature, and sometimes it won’t reach it at all.

On the other hand, if you use a lot of ice, the water can get too cold or freeze completely, making the ice bath unusable. This makes the 3 to 1 water to ice ratio the optimal range for a successful ice bath.

What is the best way to prepare an ice water bath?

While preparing and then taking an ice bath might seem like a basic, simple activity (aside from building up the courage to try it for the first time, there are certain steps you should take if you want to use your ice bath safely and effectively as possible.

We will now look at the steps and the order in which they should be followed for anyone who wants to make their ice bathing experience as enjoyable, safe, successful and convenient as possible.

Fill a tub with cold water.

Start by filling your tub about half full with water, then add anywhere from one to three bags of ice (50 to 100 pounds) until you’ve visibly reached the 3 to 1 water to ice ratio mentioned above .

You now have about 10 minutes to prepare everything else while the temperature in the ice bath gradually drops to the desired range of 45 to 58 degrees Fahrenheit (7 to 14 degrees Celsius).

However, it’s a good idea to check the temperature regularly along the way to make sure everything is going according to plan.

Show off your clothes after the bath.

Once you’ve finished your ice bath, you need to dry off and put on warm clothing as soon as possible to bring your body temperature back to normal levels.

It’s therefore important to put your post-ice swimwear, a towel, and maybe even some shoes in the bathroom before stepping into the bath so you can grab them immediately after stepping out.

Put on the right clothes.

While you see videos online of experienced users taking ice baths and wearing next to nothing, the majority of people are strongly advised to wear clothing, especially if you are just starting out with ice baths, as they protect your skin from burns and damage at the same time as the shock limit.

Options like shorts, sweatpants, or leggings, each paired with a t-shirt, are among the most popular choices. Some people also choose to wear thick pajamas or a sweatshirt and booties on their feet to keep their torsos and toes warm at all times.

Enter the ice bath.

Stepping into an ice bath for the first time is a massive shock to the system, which can be exacerbated if you enter too quickly. This can lead to issues like hyperventilation or even fainting, which can cause a whole host of problems of its own.

To avoid these problems, get into your ice bath by slowly and gradually immersing your feet, legs, and waist in the ice bath. As you enter, take deep breaths to stay calm and not hyperventilate.

Once your entire lower body is in the ice bath, you can gently but quickly lean back to submerge the rest of your body. The body parts submerged in the water feel numb after just a few minutes.

Dry yourself thoroughly with a towel

An average ice bath lasts about 10 minutes and you should stay in it for a maximum of 15 minutes. You must then exit carefully to avoid slipping and falling. After that, you need to completely dry off and warm up your body without doing it so quickly that it causes complications.

Immediately remove the clothing you took your ice bath in and use the towel you laid out earlier to thoroughly dry every part of your body. Rub vigorously and quickly to warm up through friction, then once dry, put on a warm, dry change of clothing.

Build your own cold dive

For those who prefer to keep their tub for more relaxing experiences, you could try repurposing an ordinary object and turning it into an ice bath instead.

While there are many ways to do this, the following are perhaps the two easiest options, depending on how “out of the box” you can think.

trash can ice bath

The first option is to simply buy a large trash can that you can fit in. It is better to use a plastic trash can as the metal ones are less convenient and more difficult to control.

For odor and hygiene reasons, you should also make sure you use a brand new trash can.

Fill your chosen trash can halfway with water and toss in 1 to 3 large bags of ice until it is just above the 2/3 mark. You can then simply follow the steps outlined above for using an ice bath, jump in and enjoy.

DIY ice bath chest freezer

The other popular option is to use a chest freezer as the base for your ice bath. Not only is it usually big enough for you to recline in, but they also come with their own refrigeration system that reduces the time and money you have to spend adding ice to your ice bath.

Used chest freezers are usually available cheaply on sites like eBay, while sites like Craigslist will often even give them away for free provided you’re willing to pick them up.

Some people might even be lucky enough to already have an empty chest freezer at home that they can turn into an ice bath without spending a penny.

However, if you have one at home, maybe check nobody wants it before turning it into an ice bath to save yourself some heartache.

It’s also important to note that chest freezers aren’t typically designed to hold several hundred gallons of water.

Therefore, before you start converting it to an ice bath, check its carrying capacity and that there are no electrical connections that could be dangerous if they get wet.

How to turn a chest freezer into an ice bath

Start by cleaning the bath thoroughly, making sure there is no debris, dirt or oily residue left in it.

This is especially important if you are using a used device. You then need to caulk anywhere there is a gap with silicone caulk to make it fully waterproof.

Be sure to caulk every corner where the sides connect to the base, over any outlets or drains, and also around the top where the jamb meets the top frame. Use a thin coat of the sealant as this will be easier to see what you are doing, make sure you get it in any gaps and avoid clumps.

You can repeat the sealer two or three times if needed, but be careful to only apply a thin coat each time. That’s all you should do, though, as the sealer will start to clump, stick poorly, and begin to peel off.

If you don’t want to lay directly on the inside of the freezer itself, you can line it with some sort of plastic liner sheet like Visqueen. If you do this, make sure you carefully fold it into each corner of the unit as tightly as possible and glue the edges to the top of the door frame.

Get a cheap, waterproof digital thermometer to place on top of your new ice bath to give you a constant and accurate reading of the cold. You will then need a plug-in timer that allows you to control the on-off cycles of the freezer’s cooling unit to keep the water at the right temperature.

Because of the built-in cooling system, you don’t actually need to use ice in this type of ice bath as the water can be kept at the right temperature by the machine itself. It also means it’s always ready to go, whenever you want it.

Once you’ve filled it with water, it’s a good idea to add food-grade hydrogen peroxide to the mixture to slow bacteria build-up. Be careful not to skimp and just use salt though, as this will encourage rust and potentially ruin your ice bath.

Despite these precautions, you should still aim to change the water in your ice bath at least once a month to keep it as clean and hygienic as possible.

When it comes time to use your ice bath, make sure you always unplug the unit beforehand. Although it is extremely unlikely that you would be harmed if you use the device while it is plugged in, it is always better to be safe when it comes to mixing water and electricity.

Benefits of DIY Ice Bath Freezer or Trash Can Ice Bath

These types of DIY ice baths are both inexpensive and very quick and easy to rebuild. This means you don’t have to spend too much money and can start using an ice bath incredibly quickly, avoiding the long delivery times that many custom built ice baths entail.

You also don’t have to waste money or harm the environment by buying new equipment as there are many second-hand options available on various websites, while you might even already have one of your own at home just waiting to be remodeled.

Both options also offer a much more authentic ice bath experience than simply replacing it with a cold shower. This allows you to make the most of the full spectrum of cold therapy benefits and experience the effects and lift they provide.

The chest freezer is also very convenient as it has its own cooling system. This means you don’t have to waste time or money filling it with ice every time as it can hold its temperature. So it is always ready for use as soon as you want it.

If you find you don’t like ice baths or it’s not for you, you haven’t made a huge commitment so you’re not facing a huge waste of money and resources.

Depending on what you’ve done remodeling the freezer or trash can, you might even be able to resell it without it costing you a penny.

DIY Outdoor Cold Plunge

If you don’t want to buy a custom built ice bath, use the tub in your bathroom, or want to repurpose an item from around the house, your only options are to buy a second tub and use it to build your own outdoor cold scrape.

This is undoubtedly the most difficult method and requires a certain level of practical know-how and manual dexterity. This is an option to avoid, or seek help if you’re not good with tools. Depending on the materials and components used, it can also get quite expensive.

However, this is also the option that gives you the most choice. You can design your cold bath in the style you want, customize it perfectly for use in your preferred place in your home and even choose what features it has such as: B. Cooling units, drainage systems, thermostats, timers and more.

Best material for outdoor bathtubs

Regardless of the features and aesthetic you settle on for your DIY outdoor cold dive, the most important part of the build will likely be deciding what material to construct it from.

This plays a crucial role in determining many characteristics of your ice bath, such as: B. its strength, water resistance and thermal conductivity.

The two main options you have are metal and plastic, although these can then be broken down further into a number of sub-categories.

metal

Metal is perhaps the most popular type of bathtub for use as an outdoor cold plunge pool and comes in three finishes: formed steel, cast iron and aluminum.

Formed steel bathtubs usually have a coating of a mixture of porcelain and enamel. These are often among the cheapest tub types and among the strongest. However, the choice of formed steel as a material also has its disadvantages.

The most notable downside is the fact that they are extremely heavy, weighing more than double some other tub types, which may not be ideal depending on where you plan to place it, given the weight of the ice and water it has to hold , is not ideal. The surface is also very prone to chipping.

Unlike formed steel tubs and their porcelain and enamel coating, enameled cast iron tubs are actually resistant to chipping. This is because they use a thicker enamel and the cast iron is more impact resistant, making them even stronger than a formed steel tub.

However, they are also even heavier than formed steel tubs, so moving them can be extremely difficult, if not impossible. This could be an issue if you are unsure of where it will be used long term, want to move it, or are unsure of the strength of the soil you are placing it on.

The third metal option, aluminum, is low-maintenance, durable, easy to clean, hygienic, leak-proof, low-maintenance, insulates and retains heat extremely well, is soft against the skin and will not rust. It’s also extremely light, weighing about a third of what steel does, making it a lot more portable.

The disadvantages of aluminum all relate to its strength. If you are given an inferior aluminum pan there is a much greater risk of damaging it, especially at extremely low temperatures where it can become brittle. The weld quality is also very important as the tub will be much weaker if done poorly.

plastic

The other main option you have for the material of your tub is plastic. Plastic tubs are usually made by pouring various plastics into the shape of a bathtub and then reinforcing them with fiberglass.

The tub is then covered with a layer of gelcoat resin, giving it a high quality finish and making the surface easy to clean.

The main advantage of a plastic tub is that it is generally cheaper than other types. Plastic is also an extremely lightweight material, making it easy to install or move your tub.

Unfortunately, the nature of the lightweight material also makes plastic one of the most brittle materials on the market to make a bathtub out of. Plastic tubs are also porous and the surface regularly absorbs water, causing it to crack.

This is particularly problematic at the extremely low temperatures used in outdoor cold diving.

Final Thoughts

Ice baths are a great way to improve your health and physical performance, and while they may not be the most appealing activity at first, they’re definitely worth trying.

While the high prices of top ice spas once discouraged people from trying it, that may not be the case anymore.

Whether you want to build an ice bath from scratch, customize an ordinary item, or even use your regular bathtub, you have plenty of choices.

Not only will these save you a lot of money, but they can also help you achieve an experience that is much more tailored to your own wants and needs.

Now all you have to do is calculate exactly what your personal dream ice bath will look like. This way you can try it yourself and start reaping all the benefits of cold therapy as soon as possible.

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How do you make a homemade cold tub?

The simplest method is to find a big trough and fill it up with water about ⅔ of the way, then gradually add ice until your thermometer reads between 52°F to 59°F. Generally, a 3-to-1 water-to-ice ratio is required.

Learn How to Take an Ice Bath with Chuck Glynn

How cold should an ice bath be?

The optimal ice bath temperature is 10 to 15 degrees Celsius or 50 to 59 degrees Fahrenheit. Ice Barrel recommends soaking in an ice bath for 5 to 10 minutes, with a cap at 15 minutes. Spending longer than 15 minutes is spent in an ice bath at the suggested temperature increases your risk of hypothermia.

Learn How to Take an Ice Bath with Chuck Glynn

Watch THIS Before You Build Your Chest Freezer Ice Bath [Cold Plunge]

Watch THIS Before You Build Your Chest Freezer Ice Bath [Cold Plunge]

Watch THIS Before You Build Your Chest Freezer Ice Bath [Cold Plunge]

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Step-by-Step Guide: Building a Chest Freezer Ice Bath

Change water and clean ice bath

Since we sealed the drain hole, we need another way to get the water back out of the basin.

I recommend the following process.

It involves a few different steps, but after you’ve done it once or twice, you’ll get the hang of it pretty quickly.

1. Connect your garden hose to your filter pump

If you have the pump I recommend in the component list, no adapter is required. You can simply put any size hose on the outlet of the pump (the plug gradually widens).

Just place the pump on the bottom of the freezer (instead of the step where I usually put it) and let it pump out all the water.

2. Important: Disconnect the garden hose before the pump starts sucking air

These pumps shouldn’t normally be run dry, so make sure you turn off the pump before it starts sucking air. If you don’t want to wait until the moment when the water is low enough to turn off the pump, there is another way to empty the pool:

All you have to do is fill the hose with water, either sucking out the air or letting the pump do it. Once the hose is filled with water, you just need to make sure that the end of the hose outside the pool is lower than the end of the hose inside the pool. That way gravity will get all the water out for you. Of course, this technique only works if the hose is already filled with water.

To do this, I always place the filtration pump on the bottom of the ice bath and place the tubing under the pump, using the pump as a weight. Then almost all the water runs out of the basin by itself.

Converting a chest freezer into an ice bath or ice plunge

First check if your family doesn’t need the freezer 😉

The conversation with my wife Gemma went something like this… “I need to empty the freezer because I want to turn it into an ice bath”… “No you’re not, you’re definitely going to get electrocuted, apart from what’s with the food in there is “? If you share a household and appliances, align yourself first!

Disclaimer Warning. Of course, a chest freezer is not designed to hold several hundred liters of water. I did it, used it, loved it and I’m still alive. However, it may or may not be one of the dumbest things I’ve ever done, so make your own call.

A DIY freezer ice bath will do the job

Buying Brass Monkey is not the best option for most people simply because they are expensive to manufacture and purchase. So, for most people who are not into the outdoors, who are on a budget and want an ice bath at home, it will be significantly more economical to convert a chest freezer. This is true for three simple reasons:

They are inexpensive and very quick to convert (see below). You also don’t have to waste money (or harm the environment) by buying new units, there are plenty on eBay/Gumtree all the time. If you don’t like it and don’t commit, you don’t face huge expense and waste, the chest freezer itself is easy to recycle (and may already have been second-hand if you bought from eBay). It’s a 100% real ice bath experience, very different from a cold shower – ice water offers a different punch and lift, and chest freezers produce a lot of ice.

Advice on buying a chest freezer

I measured myself in a regular bathroom and used these measurements to figure out if the chest freezer I had would be big enough (at 450 liters) and it was fine with me, I’m 5ft 8in average weight, so not big/big . If possible I would go slightly larger, 500+ liters volume – you want to go up to your neck/ears, just above the vagus nerve. A size of 500-550 liters will be fine for most people, if you’re bigger go bigger. Also, a counterweight lid is vital, it needs to stay up when you’re in!

When it comes to the conversion part, there are essentially two schools of thought, differing in time, cost, and device lifespan, as well as user safety.

1. The quick and messy DIY ice bath method

So this was my preferred route, mostly due to my impatience and lack of time. I just wanted to get in as soon as possible. It’s fast, cheap, and somehow effective. Regardless, you’ll have a ton of ice cream for very little effort, all within 36 hours.

Thoroughly clean the bath without debris or dirt or oily residue if using a used device. Silicone seal anywhere there is a gap – at every corner, around the bottom, around a plug or drain and also around the top where the post meets the top frame. Silicone thin everywhere, less is more to get into the gaps safely. Repeat step 2 a second time, thin, even a third time but no more as thick silicone peels off more easily. If you’re smart (I wasn’t – I stopped at step 3) you could line the unit with Visqueen (plastic lining sheet), fold the hospital into each corner and glue the top to the door frame. If I had done that, mine would not have leaked. Get a cheap digital thermometer, like this one. Get a plug timer to control the on and off cooling cycles. Add food-grade hydrogen peroxide to the water to slow the build-up of bacteria.

This is the original YouTube video I followed, here. There are many, many, many such videos on YouTube.

“Quick and Dirty” has advantages and disadvantages.

The advantages of this approach are mainly speed and cost, it is very cheap. A major downside is that water temperature management is done by adjusting how long the freezer is on. I would leave mine on for 4 hours in the summer and 1 to 1.5 hours in the winter in 24 hour periods, I constantly adjusted this through the seasons based on the temperature I wanted. The other major pain is the weekly/fortnightly emptying of the water as it became soiled with dirt and a nice thin layer of “gunk” would be sitting on the bottom. I went on holiday for a week, the freezer needed to be emptied, only to find on my return that the water smelled like ham. Yes, dead pig, drink this smell.

2. The (much better) DIY Ice Bath Pro method

This is a much more serious DIY solution for the amateur professional. It takes time and a few parts, but it doesn’t require much skill as the thinking is already done for you. The DIY Pro approach will surely make the device safe and clean and easier to use. Here’s a great reference I found, dig through it, I’ve summarized the big improvements compared to the method above:

You can control the temperature by using a digital temperature controller to automate turning the freezer on and off. Set the temperature and forget it – this ensures you don’t have excessive ice build-up and the tub is actually usable. There is an in-line filter and ozonator to keep the water clean, saving so much time emptying the unit about every week. The author also recommends chlorine and bromine – not sure why, since it’s cold water not warm it certainly won’t hurt unless you’re opposed to sitting in a mild bleach solution. A GFCI safety switch to protect against electric shock (although always unplug before getting in!).

There are pretty obvious advantages to option 2. It’s safer and that’s reason enough, the temperature control supports a more usable tub whenever you want to dip in and it’s a lot more hygienic.

There are pretty obvious advantages to Option 2 – it’s safer (although you’ll still be wise to unplug before you get in) and certainly cleaner, no weekly pumping and refilling.

DIY ice bath chest freezer – final thoughts

Warning, a chest freezer isn’t built for this, it’s a good starting point for the excitement! Freezers make a ton of ice cream, great, and it can actually be a pain. I often got into my freezer and there was so much ice stuck to the bottom or sides that the unit is unusable or very very uncomfortable to get hold of which can take a few days. Ice cream is nice upstairs, not so much downstairs. The DIY Pro method certainly helps offset this. Create a badge/sticker that reminds you to unplug the device before you get in. In the first few months I kept forgetting it and joined “live”. Risky. I ended up draping the cord over the freezer, a physical reminder to unplug and plug back in. Clean and prepare the device carefully before applying silicone. A year after I started my journey into the freezer it slowly started to leak, I’m sure this is due to the silicone not sticking well enough. It was ruined and most importantly a death trap if turned on while water was dripping on the floor. But also a blessing, because it’s partly how Brass Monkey came to be. Check out the full DIY Pro conversion. I fell into “Quick and Dirty” due to bad research. Now when I read the DIY pro method, it’s obviously much better – by that I mean safer, easier to use and much more durable, and it will never smell like ham 😉

There’s a whole community of people doing this, there’s even extensive books and tutorials with people selling specialty parts (see here) – there’s 6,000 ice bath freezer enthusiasts on FB who can talk to them here.

Good luck with your conversion if you decide to do it! If you have any other thoughts or tips, share them in the comments.

Learn How to Take an Ice Bath with Chuck Glynn

Do you know how to take an ice bath? At XPT, we get a lot of questions about ice therapy, including “How long do you stay in an ice bath?”. and “How cold does it have to be?” While we have some guidelines on how cold ice and water should be and how long you should take an ice bath, we are committed to ice bath setups for any option that allows you to efficiently participate in our XPT ice methods and be safe!

Last month we shared our Performance Director, PJ Nestler’s, home ice bath setup. In the following article and video, XPT Technical Advisor and Certified Coach Chuck Glynn presents another alternative.

My home setup for a post-workout ice bath

For those looking to build a home ice bath system that uses water instead of ice, here’s an option that might work well for you.

I purchased a Whirlpool chest freezer which is perfect for a person up to 6ft 5″ and 350lbs. Here are the dimensions of the freezer:

Volume: 14.8 cubic feet

Height: 33.375 inches

Depth: 30.25 inches

Width: 47.375 inches

The reasons I prefer this freezer over others are:

There is a lot of usable space inside the freezer

It fits on my apartment terrace

It has the fewest seams to seal

The price was right and shipping was free

If you’re looking for a freezer at the lowest possible price, you can buy a Lowes 10 percent off coupon for $0.99 on eBay, as well as buy used gift cards online for less than the amount left on the card. For example, you can buy a gift card with a $50 balance for $40, and it’s guaranteed by eBay and other sites that offer used gift cards. I did this and ended up paying about half the price for my freezer!

I also bought a few other items to complete my setup:

Creating the setup

Once I had my freezer and other components, it was time to set it up for the ultimate ice bath recreation at home.

base

I propped my freezer on 2×4s to keep it off the ground and off the water. It’s important to keep the electrical controls, which are usually located at the bottom of freezers, away from water in the puddle. This also allows moisture to dry if some water gets under the freezer during use. It will also help prevent rust and corrosion later on.

Sealing the freezer

I sealed the seams of the freezer with 3M food grade silicone adhesive to prevent leaks and rust. I chose a food grade sealer as some sealers contain chemicals that can leach over time and I didn’t want a chemical bath.

drainage

My freezer came with two plugs. One plug is inside, the other outside. Both appeared to be waterproof and the external connector came with a hose adapter for easy connection.

Setting up the electrics

Next, I plugged the electrical components together. Starting from the socket:

First I plugged in the GFCI connector. Some outlets have this built in, but not all. This prevents you from getting a shock or shorting out your freezer when you’re not around. When the plug senses a power surge, it shuts off power to the device. Since we’re dealing with water and electricity, it’s best to play it safe. Next, I plugged the smart Wi-Fi timer socket into the GFCI connector. This allows me to control my chest freezer via an app on my phone. If I’m away from home for a long time, I can remotely shut down the entire system and restart it at any time to prepare for an ice bath when I get home. Finally, I plugged the temperature controller into the Wi-Fi connector. This temperature controller has heating and cooling control. It also has a built in temperature probe on a 5 foot cord that goes into the water.

Filling the freezer

After setting up the electrical components, make sure you have placed the chest freezer where you want it before filling it with water. Fill the chest about ½ to ¾ full with water. You can step in and out of the tub as it fills to find your desired water level.

Then I added 1 cup Epsom salt and 16 ounces food grade hydrogen peroxide to keep the water clean.

Cooling of the ice bath

I helped boost my ice bath by adding 40 to 50 pounds of ice to help the freezer keep from overheating while chilling the water chest. As the freezer began to cool the water, I had two options for keeping an eye on the temperature:

The temperature controller via the temperature sensor

Check the temperature with a point-and-shoot temperature gun

Once the temperature was low enough to be effective, I was ready to jump in and enjoy all the benefits of the ice bath.

Keep clean

To make sure my ice bath stays clean, I empty my freezer every two to three weeks, add fresh water and new Epsom salts and hydrogen peroxide.

A pool skimmer is good for removing various swimmers at the top. I also use an electric bilge pump to suck up dirt and debris.

maintaining security

Converting a chest freezer into an at-home ice bath is relatively safe as long as you follow a few simple safety precautions:

Make sure there is a GFCI outlet between your wall outlet and the freezer power supply. This will prevent power surges or electrocution if the chest freezer breaks down or your home experiences a power surge.

Keep your chest freezer off the ground. When using the ice bath, water is likely to collect around the base near the electrical components. It’s important to keep your chest freezer away from standing water so it doesn’t accidentally short out in the event the GFCI fails.

Always unplug your freezer before using the tub, emptying the tub and refilling the tub. Turn off the appliance if there is any chance of water spilling onto the freezer controls.

If your chest freezer is equipped with a lockable door, remember to lock the door when not in use. Keep in mind that this is a body of water that poses a potential drowning hazard. Children and animals could crawl into the freezer and the door could close behind them, potentially trapping them in a cold bath. If your chest freezer doesn’t have a lockable door, you can easily attach one to the lid.

With this setup, you don’t have to worry about how to take an ice bath if you don’t have a large enough tub at home. Setup and management are simple and convenient, allowing you to enjoy the benefits of ice baths with little effort.

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