If you’re curious about the benefits of ice baths but not quite ready to invest in a dedicated plunge tub, your bathtub is the perfect place to start. With a few simple steps and some ice, you can transform your everyday tub into an icy oasis and experience the numerous physical and mental benefits of cold water immersion.

In this comprehensive step-by-step guide, we’ll walk you through the entire process of preparing your bathtub, controlling the water temperature, and safely enjoying your first ice bath.

We’ll also dig into the pros and cons of using your bathtub for regular ice baths versus a dedicated cold plunge tub. We aim to give you a clear picture by weighing the convenience and accessibility against potential drawbacks like size limitations and setup time.

So whether you’re a newbie just getting started with cold therapy, or a seasoned pro hunting for an easy way to chill out at home, this guide has got all the info you need to nail those icy soaks in your own tub.

Benefits vs Drawbacks of Using Your Bathtub for Ice Baths

Using your bathtub for ice baths offers several benefits, including accessibility, initial cost-effectiveness, and convenience. Most people already have a bathtub at home, making it easy to start without investing in specialized equipment. Your bathtub is also more convenient (up-front) than setting up a dedicated cold plunge tub, as it is immediately available without requiring extra space or setup. Ice baths in a bathtub also provide more benefits than a simple cold shower.

However, using your bathtub for ice baths also has some drawbacks.

Bathtubs may have size and depth limitations, preventing full-body immersion like a dedicated cold plunge tub. Filling a bathtub for each ice bath can lead to significant water usage, especially if done frequently. Setting up an ice bath in a bathtub can be time-consuming, as it involves cleaning, filling, and cooling down the water each time. Draining and cleaning the bathtub can add extra chores, particularly if used regularly for this purpose.

Building a long-term ice bath routine can be challenging, and using your bathtub long-term can make building the habit harder. Setting up and cleaning up an ice bath in your bathtub takes a decent amount of time, making it more difficult to establish a habit. To continuously engage in challenging activities like ice baths, it’s essential to remove as much friction as possible and eliminate excuses that may hinder your progress.

If you want to build a consistent ice bath routine, eventually investing in a dedicated cold plunge tub that is always ready to use when you are may be more beneficial. We’ll discuss steps on how to go about this cheaply at the bottom of this guide (see What’s Next).

How to Cold Plunge in Your Bathtub

Now that we’ve covered the benefits and drawbacks of using your bathtub for cold plunges, let’s plunge into the step-by-step process of preparing for and taking an ice bath in the comfort of your own bathroom.

In the following steps, we’ll guide you through cleaning your tub, filling it with water, controlling the temperature, and safely immersing yourself in the chilly depths. We’ll also provide some tips for making the most of your post-plunge recovery.

Step 1: Clean Your Bathtub

Before you start using your bathtub for ice baths, it’s important to make sure it’s clean and free of any contaminants. A clean bathtub is important for several reasons.

First and foremost, a clean tub promotes hygiene. If not cleaned properly, a bathtub can morph into a thriving ecosystem for all sorts of bacteria and fungi who relish the damp conditions. Cleaning your bathtub also prevents contamination of the water you’ll be using for your ice bath. Dirt, soap scum, and other residues can mix with the water, leading to skin irritation or even infections, especially if you have any open cuts or wounds.

Aside from the health perks, having a spotless tub just makes your ice bath experience way better. It’s much more pleasant and refreshing to immerse yourself in a clean, well-maintained tub than a dirty, unsightly one. By keeping your surroundings spick and span, you’re able to zero in on the cold plunge’s perks without any fuss. This way, you’ll find it simpler to take pleasure in your routine and keep up with it consistently.

Lastly, a buildup of soap scum, grime, or oils can make your bathtub slippery, increasing the chance you’ll take a tumble getting in or out.

Recommended cleaning products and techniques

It’s crucial to use mild, non-toxic cleansers when preparing your bathtub for a cold plunge. Harsh chemicals can linger in the tub and potentially irritate your skin or cause other health issues during your plunge.

Here are some safe and effective options for cleaning your bathtub without the use of harsh chemicals:

1. Baking soda and vinegar: Create a paste by mixing baking soda with a small amount of water. Apply the paste to the tub surface and let it sit for a few minutes. Then, spray the tub with a mixture of equal parts white vinegar and water. The baking soda and vinegar will react, helping to lift away grime and stains. Scrub gently with a soft sponge or cloth, and rinse thoroughly with clean water.
2. Castile soap: Mix a small amount of liquid Castile soap with warm water. Use a soft sponge or cloth to clean the tub with this mixture, paying attention to any areas with buildup. Rinse the tub well with clean water to remove any soap residue.
3. Lemon juice and salt: Cut a lemon in half and sprinkle salt on the cut side. Use the lemon half as a scrubber, focusing on areas with stains or grime. The salt acts as a mild abrasive, while the lemon juice helps to break down buildup. Rinse the tub thoroughly with clean water when finished.

Remember to always rinse your bathtub thoroughly after cleaning, regardless of the method you choose.

Step: 2: Fill the Tub

After you’ve cleaned your bathtub, it’s time to fill it up for your ice bath. Here’s what you need to do:

First, run the water for a little while to flush out any warm water that has been sitting in the pipes. This will help you get the water as cold as possible right from the start.

Next, fill your tub with as much water as possible, ensuring that it covers the majority of your body when you’re in the tub. Just be sure to leave enough room to avoid overflowing when you get in.

If you’d like, this is a great time to add any additives to your ice bath like essential oils or Epsom salt. Epsom salt is a popular choice and offers wonderful benefits (like reducing inflammation and improved sleep quality) even when used during a cold plunge. If you’re curious, be sure to read our full article on the benefits of Epsom salt and ice baths.

Step: 3: Controlling the Temperature

Next up is controlling the temperature.

Obviously, the most common and upfront easy and cheap way is ice. So let’s talk about the ice.

To get the benefits of an ice bath, the temperature ideally needs to be below 60 degrees Fahrenheit ( 15 degrees Celsius). However, there is research that shows going lower can have more benefits in specific areas—like dopamine production. To determine how cold you should go, check out our guide on ice bath temperatures which plunges into the different benefits you’ll find at each temperature range.

Okay, now that we’ve covered that, let’s quantity of ice. First off, how much ice do we need?

Well, the average cold tap water is about 60 degrees Fahrenheit, so you won’t need that much ice to start reaping the benefits. The average bathtub holds 40 to 70 gallons, but for our calculations let’s just take the larger-sized tub to be safe. It will take about 20 pounds of ice to bring a 70-gallon bathtub down by 5 degrees Fahrenheit.

Refer to the ice chart below to get your desired bath water temperature.

As you can see, to get really cold temperatures, you’ll need quite a bit of ice. But remember you’ll reap most of the benefits below 60°F, so don’t feel like you have to invest a ton of money in ice when getting started.

You can either buy your ice in bulk or create your own using Tupperware, ice block molds, or an ice maker. If you decide to go the ice maker route, be sure to get one that can produce enough ice per day, and be sure it has a large ice bin so you don’t have to spend a lot of time emptying it to keep up with ice production.

For our favorite reliable ice makers check out: Best Ice Makers For Ice Baths

One last note about ice. You can make your ice more powerful by leaving it in the freezer for several days. While the standard freezing point of water is 32 degrees Fahrenheit (0 degrees Celsius), your home freezer typically operates at around 0 degrees Fahrenheit (-18 degrees Celsius). This means that freshly made ice won’t be at the freezer’s lowest temperature immediately; it needs time to settle and cool further.

Taking the time to let your ice sit in the freezer for an additional day or two can have a significant impact on its temperature. This means when you add your ice to the bath, it won’t just melt; it will actively draw more heat out of the water, lowering the temperature of your bath more efficiently.

Step 4: Taking the Ice Bath

Before jumping in, take a brief moment to mentally prepare yourself, acknowledging that the experience will be intense but manageable. Consider also taking some deep breaths.

When you’re ready, begin by immersing your lower body first, allowing your legs and torso to adjust to the cold shock. Once acclimated, slowly lower yourself into a seated position, ensuring your chest and shoulders are submerged.

Focus on controlling your breathing. The initial shock can cause involuntary gasping or hyperventilation, but consciously practice calm, deep breaths to manage this response. Inhale through your nose, filling your lungs completely, and exhale slowly through your mouth.

When starting, aim for short durations of 1-3 minutes, gradually increasing the time as your body becomes more accustomed to the cold (max 10-15 minutes). Be sure to read our dedicated guide How Long to Cold Plunge for more information on the benefits of different ice bath durations.

Listen to your body and exit the bath if you experience any concerning symptoms like numbness, tingling, or excessive shivering (see Ice Bath Risks).

When you’re ready to leave the tub, do so slowly and carefully to prevent dizziness or lightheadedness caused by the sudden change in temperature and blood flow. With practice and patience, you’ll be able to extend your ice bath sessions and reap the full benefits of this invigorating therapy.

Step 5: Post Ice Bath

Once you’re done with your chilly dip, don’t overlook the importance of doing things right to bounce back comfortably and safely.

Begin by carefully exiting the tub, as your body may feel slightly numb or stiff. Use a soft, absorbent towel to dry yourself thoroughly, paying extra attention to your feet to prevent slipping on any wet surfaces. Once dry, dress in warm, comfortable clothes like a plush bathrobe, sweatpants, and a cozy sweatshirt. If you still feel chilly, wrap yourself in a blanket to help your body naturally return to its normal temperature.

It’s essential to rehydrate after your ice bath. Cold water immersion can lead to vasoconstriction, which reduces blood flow to the extremities and can potentially increase urine production. This diuretic effect means that you may lose more fluids during an ice bath than you realize. Drink a glass of room-temperature water or sip on a soothing herbal tea to replenish lost fluids and support your body’s recovery process. Avoid caffeine and alcohol during this time, as these substances can contribute to dehydration and hinder your body’s ability to regulate its temperature effectively.

Next, take a few minutes to rest and allow your body to fully recover. Find a comfortable place to sit or lie down, and practice deep breathing exercises or gentle stretching to promote circulation and relaxation. This post-plunge period is an ideal time for mindfulness and reflection, as the combination of the invigorating cold and the subsequent rest can lead to a sense of clarity and rejuvenation.

Finally, give yourself a moment. Let your body relax and bounce back fully. Find a comfortable place to sit or lie down, and practice deep breathing exercises or gentle stretching to promote circulation and relaxation. After taking an icy plunge, you’ve got this golden opportunity to embrace mindfulness and introspection. That electrifying chill coupled with the ensuing downtime? It’s like a one-two punch that sparks mental clarity and leaves you feeling refreshed as new.

Sticking to these steps after your ice bath, you’ll crank up the payoff of your chill therapy and get both body and mind geared up for whatever comes next in your day.

What’s Next: Upgrading Your Ice Bath

As you continue your ice bath journey, building a consistent routine is crucial for reaping the long-term benefits. However, using your bathtub for regular ice baths can become time-consuming and inconvenient, making it harder to stick with the habit. To remove friction and make your cold plunge routine more sustainable, consider upgrading to or buidling a dedicated cold plunge tub.

DIY Cold Plunge Tub

One cost-effective option is to build your own cold plunge tub using a stock tank and water chiller. Stock tanks, typically used for livestock, are durable, spacious, and affordable. Pair the stock tank with an ice bath water chiller to maintain a consistent cold temperature without the need for constant ice replenishment. With this setup, you’ve got the luxury of tapping into cold therapy perks anytime you fancy, minus the trouble of having to constantly fill up and empty your tub.

Buying a Home Unit

If you prefer a more polished and convenient solution, consider investing in a purpose-built home cold plunge tub. These units are designed specifically for cold water immersion, offering features like temperature control, filtration systems, and ergonomic seating. Here at Plunge Junkies, we pride ourselves are carrying the widest selection of cold plunge tubs from various manufacturers. We have something for everyone. Check out our collection of cold plunge tubs.

Additionally, to help you find the perfect cold plunge tub for your needs and budget, check out our [current_date] roundup of the best cold plunge tubs on the market. We’ve done the research to bring you our top recommendations, considering factors like performance, durability, ease of use, and customer satisfaction.

Keep in mind that choosing to get a dedicated cold plunge tub is putting money towards your health and happiness. Making cold therapy a part of your daily routine can seem like a chore. But, when it’s right there at home and easy to use, you’ll find yourself diving in more often. That consistent chill time can really change the game for your health by giving you all those awesome benefits that come with regular dips into the icy depths.

Happy Plunging!