I Tested the Plunge for 30 Days, And I'm Now a Cold Exposure Convert

If you’re on social media, you’ve probably seen videos of people taking a post-workout plunge in an ice water bath or under the stream of a freezing cold shower. And if you’re anything like me, you’re wondering why anyone would endure that kind of torture. Well, studies show that there may be potential health benefits of taking a cold plunge, like delayed onset of muscle soreness, improved mood, and more. But is the toe-numbing wellness hack worth it? 

To find out, I took the plunge—completing ten dips over the course of 30 days in what is known to be one of the best ice water bathtubs on the market, The Plunge. From my first attempt—during which I took about 15 minutes to work up the courage to get in—to my final dunk, I learned a lot about cold exposure. And, spoiler alert, I finally understood the hype behind The Plunge. 

What is Cold Exposure? 

Cold exposure can come in many different forms, including cryotherapy, cold plunges, ice baths, or (the most accessible, cost-effective way) a cold shower. It is simply the process of exposing your body to uncomfortably low temperatures in order to reap the potential benefits. According to The Plunge team, these benefits may include elevated energy, improved physical performance, immune support, deepened focus, pain relief, better sleep, stress relief, and boosted mood. But does science back up these impressive claims? 

The truth is, there’s limited research to support the benefits of cold exposure. However, several studies have found a connection between cold water immersion and some major benefits that make this dreadful wellness hack so appealing to many. One study found that whole-body immersion has potentially positive effects on sleep and recovery in athletes. And in another study, it was found that cold exposure led to an immediate improvement in mood for one subject with major depressive disorder, with a gradual reduction in symptoms of depression over time with continued exposure—even leading to a termination of medication. 

Of course, scientific evidence is always important. But with my social media pages flooded with people raving about what cold exposure has done for them, I had to try it out for myself. 

Cold Exposure Contraindications

Before recommending health, wellness, or fitness products, our team does thorough research to determine who may or may not benefit from the product we're reviewing. It’s important to note that cold exposure is not for everyone—especially if you have a history of heart conditions.

If you plan on taking the plunge, you may want to consider working your way up in temperature and time to avoid an over-shock to your nervous system. And, as always, you should consult with your healthcare provider first. 

My Experience With The Plunge 

Buy Now: The Plunge, $4,990 at plunge.com

As I dipped one centimeter of my left toe into what felt like freezing-cold water, my first thought was: How is something so stressful on the body supposed to reduce stress? My second: There’s no way I can do this. 

The Plunge recommends starting small, so I began with a 30-second submersion at the least freezing temperature setting possible. But all of that came after 15 minutes of trying to convince myself to get in: “It’ll be good for you,” I repeated to myself over and over. Finally, I got myself in, all the way up to my shoulders, and used breathwork techniques to calm my mind and nervous system. 

Thirty seconds later, I was shocked at how amazing I felt after initially feeling miserable stepping into the freezing cold water. The second my timer went off and I stepped out of The Plunge, I felt incredibly energized and elated—it was almost shocking. My energy levels remained high for the rest of that day, and I felt more positive and motivated to tackle my to-do list. 

I used The Plunge for 10 complete sessions over 30 days. I did each submersion after my morning workouts, increasing the time spent in the water and decreasing the temperature of the water with each plunge. 

It didn’t get easier, but the immediate effects kept me coming back. I continued to feel energized, happy, and motivated after each plunge. And over time, I even felt that there was some positive effect on my delayed onset muscle soreness. 

The Plunge: Is It Worth It? 

Now, let's talk about The Plunge—what is said to be the gold standard of cold tubs on the market. It’s a large, durable, sleek-looking white tub made from acrylic and fiberglass with a reinforced metal base. It can be used inside or outside, although it fits best in my backyard. The Plunge has additional accessories: a chiller, insulated cover, skimmer net, cell phone holder, and even an adorable rubber duck. It also includes instructional videos for setup and use, a one-year warranty, and free in-home delivery. 

Setting up the tub is quite complex, but the included instructions and setup page make it a whole lot easier. After receiving the tub via free home delivery, all we had to do was position the chiller behind the tub, with 12 inches between it and the back wall of our home. Then, after four hours of letting the chiller rest, we connected it to the water pump and attached the included carbon hose filter to our backyard hose—running the water until it turned clear. Finally, we filled the tub with water, screwed on one more tube, and plugged the tub and chiller into our compatible home outlets. 

After our tub was set up, we turned on the chiller, set it to our desired temperature, poured in all of the included chemicals, and let it sit for three hours. Then, we got into the tub—no heavy ice or tricky plumbing required. 

You can keep the tub and chiller plugged in, but to avoid a skyrocketing electric bill, we unplugged ours after each use. This was the only downside of my experience with The Plunge—it takes several hours to cool down to your desired temperature after plugging it in. I ended up plugging it in first thing in the morning so it was ready to go after my daily morning workouts. Overall, I love how this product is high-quality, sleek, and easy to maintain—and, of course, how amazing it makes me feel. And you can get your own today at plunge.com. 

But it is worth noting that The Plunge is expensive, and if you don’t have the budget to invest, there are other budget-friendlier cold plunge options out there. 

The Ice Pod: A Budget-Friendly Alternative 

Buy Now: The Ice Pod, $249 at podcompany.com

If you’re interested in cold exposure but don’t have over $4,500 to spend, you may want to consider a more budget-friendly alternative. The Ice Pod is an insulated, compact cold tub that uses ice to cool down the water. Compared to The Plunge, this product will save you thousands of dollars, but there are some key differences. Still, when we tested both products, we found similar benefits—so choosing which one to pick comes down to budget, available space, and personal preference. 

During testing, we found The Ice Pod super simple and straightforward to set up. All you have to do is insert support rods, inflate the rim, and fill it with water from your home hose—the whole process takes under 10 minutes. Then, you simply fill the tub with enough ice to reach your desired temperature, which you can monitor with the included thermometer—this adds another 10 minutes. Throughout testing, we found that about 60-80 pounds of ice was enough to reach our desired temperature. 

Like The Plunge, this product is designed for indoor and outdoor use—although we used both outside. The Ice Pod Pro, the model that we tested, comes with an insulated cover that does a great job at keeping out dirt and debris but doesn’t do a great job at keeping the water cold. To keep the water cold, we left the ice bath assembled and filled after each session and drained it slightly before adding more water and ice before the following session. 

Overall, we found The Plunge and Ice Pod to be very different products with similar benefits. If you want to invest in a truly sleek product, The Plunge is a heavy-duty, top-quality option that looks great in your space. But if you want to save, The Ice Pod is a solid alternative that requires less space and time to use. Either way, I’m now a cold-exposure convert and will continue to incorporate plunging as part of my regular wellness routine. 

Other Budget-Friendly Cold Plunge Alternatives 

• Explore Ice Bath Pro Max, $150 on amazon.com
• XUMAND Ice Bath Tub, $110 on amazon.com
• The Cold Pod, $190 on amazon.com
• Polar Recovery Tub, $130 on amazon.com
• NAICID Ice Bath Tub, $90 on amazon.com