The Rise of Cold-Water Therapy

Studies have shown cold water to have an incredible impact on health, improving our circulation and immune system and giving us an added release of endorphins, among many other benefits. 

Cold-water therapy—or ice baths/cold plunges—has surged in popularity in recent years. Enthusiasts promote benefits ranging from reduced inflammation and enhanced circulation to boosted mood and resilience. 

Wim Hof & Cold Water Bathing Around The World 

We can't mention cold water without mentioning The Iceman himself: Wim Hof. A Dutch extreme athlete, Wim Hof climbed Mount Everest in shorts and once stayed in a bath filled with ice cubes for 112 minutes. He's probably the most famous proponent of cold exposure therapy, and his Wim Hof method—a combination of breath work, cold therapy and commitment—is taught around the world. Then there's the Scandinavians. Nordic countries have long traditions of cold water bathing, used in combination with saunas and hot tubs, to help alleviate the effects of a long, dark winter. (As Canadians, we get it.) 

The Benefits of Cold Water Therapy

Cold water might be one of the only stress-inducing activities that's actually good for you. By shocking your body with cold water, you kick the body’s fight or flight instincts into gear which enables the release of stress hormones. Not only do you feel the benefits of this instantly, but when used over time, cold water drastically improves your health. 

Together with hot water, the combination combats inflammation and releases toxins. 

Studies have also shown that cold therapy water: 

• Boosts your immune system
• Reduces inflammation and fights against arthritis with anti-inflammatory benefits
• Boosts your metabolism 
• Improves circulation
• Promotes lymphatic drainage
• Stimulates the vagus nerve
• Increases thermogenesis
• Heightens your discipline and focus
• Relieves aches and pains 

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How Cold Should Your Plunge Be?

• Optimal temperature for most recovery purposes: 46–59 °F (8–15 °C).

• For mental clarity or mild exposure: 60–68 °F (15–20 °C) may be gentler.

• Avoid extremes: Below ~39 °F (4 °C) risks hypothermia.

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How to Structure Your Ice Bath Session

1. Preparation

• Test your setup: Add ice gradually and monitor water temperature.

• Create a safe zone: Have towels, a chair, or non-slip mat nearby.

• Wear appropriate clothing afterward: Warm garments, socks, hat—especially in cooler climates.

Round out the experience with a hot tub to recover in or contrast between hot & cold sessions.

2. Entering the Water

• Slow acclimatization: Ease in gradually to avoid cold shock; don’t dive in.

• Breathe consciously: Controlled breathing helps manage initial stress.

3. Duration

• Beginners: Start with 30 seconds to 2 minutes, maximum of 5 minutes.

• Experienced users: Up to 10–15 minutes, but exceeding 20 minutes increases hypothermia risk.

• Combine with hot water: Contrast therapy—alternate hot soak and cold plunge—can aid circulation.

4. Exiting and Recovery

• Exit slowly: Avoid sudden temperature shifts.

• Reheat gently: Warm towel, warm beverage, a light hot soak, or clothes.

• Hydrate: Replace fluids; consider milk or electrolyte drinks.

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Health Benefits & Caveats

Benefits

• Mood and mental clarity: Studies show improved alertness, pride, reduced distress post-exposure.

• Circulation and inflammation control: Vasoconstriction followed by recoverable vasodilation may aid swelling.

• Quick muscle recovery: Good for endurance athletes, but may blunt muscle growth if used post-resistance training.

• Stress relief: Temporary drop in stress hormones, improved relaxation.

Risks

• Cardiovascular stress: Cold shock may raise heart rate and blood pressure—avoid plunges if you have heart conditions.

• Muscle growth interference: Timing matters—don’t ice immediately after weight training if building muscle is your goal.

• Hypothermia and shock risk: Always time yourself and avoid overly cold water or long immersion.

• Expert caution: Pregnant individuals, young children, and those with chronic conditions should consult a doctor first.

How to Cold Plunge Safely 

Breathe and focus! Whether you pour or plunge, cold water is challenging every time, even for the most seasoned of Wim Hof devotees. The first 30 seconds will be the hardest, so make sure to relax, focus, and most importantly, breathe. 

Here are some other tips to braving cold water therapy:

• Develop your technique. The first plunge is by far the hardest, but over time your tolerance will increase, your focus will be sharper, and your technique smoother. 
• Make a quick transition from hot to cold. Avoid a gradual cool down before getting in the cold water. But once you've plunged, make sure to bring your body back to room temperature outside of water before immersing yourself back into hot water. 
• Find something to focus on prior to your plunge. This will help distract yourself and alleviate any physical discomfort you may feel. Find a good memory to ruminate on or develop a mantra to help you endure the plunge process. 
• Enter the water on an exhale. This will help you avoid the natural instinct to suck in and stop breathing. When you’re fully immersed in the cold, stay still and focus on slow, deep and steady breaths. Try not to move; staying still helps create a slight barrier of warmth around your body. 
• Find a physical focal point. Make eye contact with someone or pick a feature or landmark to fix your gaze on. 
• Incorporate natural materials. People who are in tune with the land and natural surroundings around them report being happier. If you can try to incorporate natural materials—like cedar and stone—into your cold water plunge area to help you find a deeper and more intimate connection with the landscape. 
• Practice willpower. Like any hard physical activity, enduring something that's rigorous and uncomfortable will help you become a more resilient person. 

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Integrating Cold Therapy with Hot Tubs

Your hot tub can become a dual-therapeutic tool or you can have a separate cold tub and hot tub. We recommend the later so that you can engage in hot & cold contrast therapy. AlumiTubs cedar hot tubs can be customized with a chiller instead of a heater, and we recommend choosing the Small or Standard size for cold plunging. 

• Heat first: Soak in hot water, stoke up a wood fire for 2–4 hours.

• Cooldown phase: Extinguish fire, stir water cold, add ice/hose water to reach target.

• Contrast ritual: Immerse, reheat, repeat cycle 2–3 times.

• Track session: Wear a watch or use timer to monitor time.

This ritual taps into contrast therapy benefits and enhances sensory engagement with natural elements.

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Pro Tips from Experts

• Stay warm afterward: Use a robe or blanket immediately post-plunge.

• Monitor your body: Shivering, numbness, or dizziness signal time to exit.

• Avoid going solo: A partner or friend should be nearby for safety.

• Adjust exposure over time: Gradually reduce temperature or increase time as you adapt.

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Build a Daily or Weekly Routine

• Pre-workout: 1–2 minute plunge at 50–59 °F for activation.

• Post-endurance: Up to 5 minutes for recovery.

• Mood sessions: Short daily morning plunge to boost focus.

• Combined with sauna or hot tub: Use sauna/hot tub, ice, repeat cycle  .

Summary for Safe and Effective Ice Bathing

How To Add Cold Water Therapy into your Hot Tub Experience

If you're not quite ready to dedicate an entire pool to plunging, these set-ups will help you dip your toe into the world of cold water:

A slightly more complicated and expensive build than the bucket, an outdoor shower can be a great way to make cold water exposure a regular routine alongside your AlumiTubs hot tub ritual. It can also help to introduce the concept of daily cold water showering into your lives, even when you're not relaxing in your cedar hot tub in between sessions. 

3. Use a Clawfoot Tub.

Take inspiration from one of our talented shop staff, Anders, and introduce a cold water clawfoot tub into the mix. Anders' clawfoot tub was sourced via Craigslist and is located next to his AlumiTubs natural hot tub for easy transition into cold and hot. An outdoor clawfoot tub is a great conversation starter and cold water conjurer, but keep in mind that it's advanced on the Wim Hof spectrum since you're immersing your body fully into ice-cold water.

4. Fill your Hot Tub with Cold Water in Summer

We've done it. And so should you. During warm weather months, we've filled our AlumiTubs with cold water for a refreshing and invigorating dip. Who can say no to lounging in your own private cold pool on a hot summer's day? Fill your tub the same way you would normally, just make sure not to light it of course. 

5. Snow! There's no better time to soak in an AlumiTubs barrel hot tub than in the dead of winter when you're surrounded by snow. There's no need to fill up a bucket of ice-cold water, just hop out of your tub and snow angel your way to a cold plunge effect. 

Tip: Hot or cold, water can still pick up bacteria. Make sure to regularly clean your tub, or add Bromine, a safe chemical, to sustain its longevity. 

Final Word

Ice baths—when used thoughtfully—offer measurable benefits for mood, recovery, circulation, and stress relief. But they’re not without risks. Especially after resistance workouts, hold off if you’re focused on muscle gain. And always prioritize safety protocols.

By combining hot soaking and cold plunges with a hot tub, you can build a personalized, nature-based wellness ritual that taps into the full spectrum of contemporary science and ancient wisdom.

Convinced on the benefits of cold water? Contact us with your questions or place a deposit here and request that we cusotmize your AlumiTub with an ice chiller.