Ice Baths & Cold Plunges
Australia

First of all, what is an Ice Bath?

An ice bath is a short (4 to 10 minute) exposure to cold water, typically somewhere between 50 and 60 degrees Fahrenheit. The exposure time for an ice bath is short, as opposed to a cold plunge (below), which is typically longer.

Cold water immersion has been shown to be an effective method for improving recovery, especially after bouts of strenuous exercise. There are two main reasons for this:

The body expends a lot of energy to keep the core and your internal organs at a temperature of 37 degrees Celsius. What this means is that the body has to work hard to keep vital organs at their normal function, which can be quite taxing. By exposing the body to cold water, you are basically telling the body that it needs to expend more energy.

This article will be providing an overview about Ice Baths as well as our tips for what to consider when buying an Ice Bath or Cold Plunge.

In a hurry? Jump straight to our guide.

What are the other benefits of Ice Baths?

There are many other benefits of ice baths. However, this is highly dependent on your goal and how you respond to cold water immersion.

Ice baths are said to boost your metabolism by as much as 22% for up to 72 hours. This is because cold exposure causes something called non-shivering thermogenesis, a process by which your body creates heat from muscle contractions.

When you take an ice bath, your body’s first response is to reduce blood flow to your skin to protect your core body temperature. This increased blood pressure in your muscles causes the release of lactic acid and metabolites from your muscles.

Your body’s second response is to increase your heart rate to remove the metabolites from your muscles as quickly as possible. All this causes a large amount of pain. The increase in blood pressure and heart rate also improves muscle contractility, which allows you to exercise longer and harder. All of this causes an increase in pain tolerance and encourages working out more.

Taking ice baths when you are sore can reduce the degree of muscle damage. But does this necessarily translate to reduced muscle soreness? When your muscles are damaged, the process of repairing the damage causes inflammation. If you reduce inflammation, you can potentially reduce muscle soreness. 

The primary goal of ice baths is to reduce the level of metabolites and cytokines in your muscles. If you reduce inflammation, this can potentially help with muscle repair and thus reduce muscle damage.

Ice baths increase neural drive, which allows you to exercise harder. As your muscles warm up during exercise, the rate of nerve impulses to your muscles decreases. When you take an ice bath, the nerves can fire more rapidly, resulting in increased muscle activation.

Several studies discovered an increase in creatine phosphate levels right after ice baths. However, the only study that shows a long-term increase in creatine phosphate levels used cold water immersion for 12 minutes in healthy, young men.Creatine phosphate is a substance used by your body to rapidly produce energy. Taking ice baths after workouts is said to increase creatine phosphate levels, resulting in improved workout performance. 

Some studies have shown that cold water immersion can reduce symptoms of depression. This is due to the anti-depressant effects of cold water immersion, which causes an increase in norepinephrine (a hormone associated with motivation and arousal) and decreases serotonin.

Some studies have shown that cold water immersion can reduce symptoms of anxiety. This is thought to be due to the anti-anxiety effects of cold water immersion, which causes an increase in norepinephrine (a hormone associated with motivation and arousal) and a decrease in serotonin.

Some studies have shown that taking an ice bath causes your body to release much adrenaline to keep your core body temperature stable. This causes an increase in energy and alertness.

We have more information about the benefits of ice baths throughout our website.

What are the Must Haves for Ice Baths & Cold Plunges?

1

2

3

4

5

Cleaning Systems and Water Filtration

Temperature
Control

Indoor & Outdoor Compatible

Easy Drainage
System

Safety Cover or Weatherproof Cover

What are the Must Haves for Ice Baths & Cold Plunges?

1

Cleaning Systems and Water Filtration

2

Temperature
Control

3

Indoor & Outdoor Compatible

4

Easy Drainage
System

5

Safety Cover or Weatherproof Cover

What is the the Best Ice Bath for you?

Decision Factors when Buying and Ice Bath or Cold Plunge

Price and Budget

As with most things, there are a range of options depending on how much money you have available to invest in your health. On the lower end, you can expect  a basic inflatable and portable Ice Bath that requires ice baths for around $100 AUD. On the higher end, you can expect a smartphone integrate, premium design that stays cold 24/7 for around $7300 (AUD).

While on-demand ice baths (which don’t require ice cubes) are more expensive, they make you a lot more likely to use and gain the benefits from as you can just jump in without thinking as opposed to needing to go out and buy bags of ice every time.

Portability

If you planning to bring your Ice Bath with you to training sessions or away or retreats then a portable ice bath is definitely a better option. Most portable options are inflatable which has the added benefit of being compact for traveling.

Commercial or Home Use

This deciding factor comes down to who will be using it and in what setting. For personal use, any cold plunge options we have mentioned includes a standard warranty. However if you are using it as a business then you will need to ensure that there is an appropriate commercial warranty available to cover usage.

Size & Space

There should be adequate space in your property for positioning your Ice Bath, for on-demand options you must ensure there is an electricity supply nearby.

Safety

Having water nearby electrical sources is a safety hazard, your Ice bath should meet relevant safety standards for electricity. In addition, child-proof lockable covers are something to consider is a chance that there may be a children nearby.

Cleaning and Hygiene

If your Ice Bath doesn’t include a cleaning system then it will need to be frequently drained in order to stay hygienic. Premium offerings include UV light filters, ozone filters & particle filters which mean that they do no require to be drained and re-filled to clean.

Our Top Ice Bath Picks

Now that we’ve shared our top considerations for buying an ice bath or cold plunge, it’s time to share with you our top picks for the best ice baths to buy if you are Australia and New Zealand.

These have been ordered based on price and how you plan to ice bath.

With that being said, let’s dive in…

Ice Baths in New Zealand

Best Portable Ice Bath

Peakn Inflatable Tub

PRICE: $95 (AUD)

SPECIFICATIONS

Material Plastic
Chilling Source Ice Cubes
Capacity 1 Person
Cleaning No Cleaning
Weight 3 kg
WHERE TO BUY Click Here

WHAT WE LOVE

  • Afforable way to get started with cold exposure

  • Lightweight and easy to move around in your house or take with you

  • Can buy multiple products for groups

REASONS TO AVOID

  • Requires Ice every time you want to use it
  • No cleaning
  • Thin material may be vulnerable to puncture 

SHORT SUMMARY

This is a great entry level ice bath to dip your feet into the world of cold exposure. As it is inflatable it means you can easily transport it around if you plan to take it to a venue, a friends house or even just around your house.

The biggest drawbacks worth mentioning are of course the need to purchase bags of ice each time you plan to use it as well as having a thing material which is susceptible to tearing or puncture.

Best Budget DIY Ice Bath

Chest Freezer - Haier 319L

PRICE: $680 (AUD)

SPECIFICATIONS

Material Plastic
Chilling Source Fridge Compressor
Capacity 1 Person
Cleaning Drain & Refill Weekly
Weight 58kg
WHERE TO BUY Click here

WHAT WE LOVE

  • Afforable way to get started with cold exposure

  • Lightweight and easy to move around in your house or take with you

  • Can buy multiple products for groups

REASONS TO AVOID

  • Electrical and Safety Hazard (requiring to be unplugged from the wall for safe use is not a great safety protocol)
  • Prone to leaks over time
  • No cleaning system – requires draining to stay clean and re-sealing to stop leaks.

SHORT SUMMARY

The chest freezer is a good option if you are comfortable with working with your buying the parts necessary and converting it into a DIY ice bath.

I would not personally recommend these as a matter of safety, as the safety protocol is to unplug from the wall to ensure safe usage.

Additionally, I have heard a lot of stories from friends about leaks and issues which happen weeks or months down the track. It is a budget friendly option but I would prefer to stick to cold showers.

Best Premium Ice Bath for Homes

PlusLife Signature Ice bath

PRICE: $7,450 (AUD)

 

Use Code THEICEBATH for $150 off at checkout

SPECIFICATIONS

Material Acrylic
Chilling Source Ice Bath Chiller Unit
Capacity 1 Person
Cleaning Self Cleaning: UV Light Sanitation & Particle Filter
Weight 80kg

WHERE TO BUY

Click Here

WHAT WE LOVE

  • Lowest price premium ice bath in Australia
  • Premium aesthetic design with smartphone integration
  • Self-cleaning & UV light sanitation
  • Hot & cold option available

REASONS TO AVOID

  • Could be difficult to move as it is a heavy product
  • Requires some minor maintenance every 6 months
  • More expensive than DIY options

SHORT SUMMARY

This is a great option for everyday home usage, it features a powerful chiller and cleaning/filtration system. If you are looking to step up your wellness routine and Ice Bath game with a beautifully designed product, this is a perfect option for you.

Best Ice Bath for Large Groups

iCoolSport TR 4000

PRICE: $25,599 (Ice Bath) + $16,999 (Chiller Unit) (AUD)

SPECIFICATIONS

Material Acrylic
Chilling Source Ice Bath Chiller
Capacity 12 Person
Cleaning Water Filter
Weight 450kg

WHERE TO BUY

 

Click here

WHAT WE LOVE

  • Suitable for large groups
  • Commercial use warranty

REASONS TO AVOID

  • Requires some minor maintenance every 6 months
  • Requires purchasing an additional chiller unit

SHORT SUMMARY

This is a beast of a mini-pool and it has room for most of your team to get their recovery session in at the same time.

The TR-4000 may be worth it if you are considering to invest heavily into your team or groups recovery. We like the fact that you can easily fit big groups at the same time.

Best Ice Bath for Small Groups

PlusLife Commercial XL

PRICE: $8,850 (AUD)

SPECIFICATIONS

Material Acrylic
Chilling Source Ice Bath Chiller
Capacity 2-4 Persons
Cleaning Self Cleaning: UV Light, Cartridge Filter & Particle Filter
Weight 90KG

WHERE TO BUY

 

Click here

WHAT WE LOVE

  • Unique Design
  • Great for 2-4 people at once
  • Self-cleaning & hygienic system
  • Hot & cold option available

REASONS TO AVOID

  • Requires more space than smaller options
  • Difficult to transport
  • Requires minor maintenance every six months

SHORT SUMMARY

PlusLife Health have released a one of a kind design with their XL version of their Ice Bath. This looks very unique and features a powerful commercial chiller and self-cleaning system.

The main disadvantage to this model is that it is bulkier and takes up a lot of space, however this is common for all products within this price range. There are also cheaper alternatives such as buying a number of small inflatable tubs.

Best Commercial Ice Bath for Gyms & Wellness Studios

iCoolSpot MiPod Pro Dual Temp

PRICE: $15,597 (AUD)

SPECIFICATIONS

Material Fibreglass
Chilling Source Built-in Chiller
Capacity 1-3 Person
Cleaning Spa Sanitiser
Weight 100kg

WHERE TO BUY

 

Click here

WHAT WE LOVE

  • Safe to use for clients and compatible in indoor gyms.
  • Streamlined space which allows for multiple products to fit in one recovery room
  • Hot & cold option available

REASONS TO AVOID

  • Requires some minor maintenance every 6 months
  • High price tag

SHORT SUMMARY

This is a solid all-in-one setup for a Gym or Wellness studio, iCoolSport have produced a great option which is ready to go out of the box.

PlusLife Commercial

PRICE: $8,750 (AUD)

SPECIFICATIONS

Material Acrylic
Chilling Source Ice Bath Chiller
Capacity 1 Person
Cleaning Self Cleaning: UV Light, Cartridge Filter & Particle Filter
Weight 82kg

WHERE TO BUY

Click here

 

WHAT WE LOVE

  • Safe to use for clients and compatible in indoor and outdoor gyms.
  • Streamlined space which allows for multiple products to fit in one recovery room
  • Commercial use warranty
  • Hot & cold option available

REASONS TO AVOID

  • Not as large as XL options available on the market
  • 8 week wait time for delivery
  • Requires some minor maintenance every 6 months

SHORT SUMMARY

If your gym or wellness studio is looking to add an ice bath/cold plunge into your membership offering then this is an affordable way to offer a professional and hygienic service to your clients.

The longer production time means you will need to plan ahead, however their included commercial use warranty is a great sign of confidence that you are investing in a quality product.

About the Author

Jessica is an ice bath & cold exposure enthusiast with a passion for writing about practical ways for improving health with practical tips. Having been involved in the fitness and wellness industry for over 10 years, Jessica first stumbled upon the Wim Hof Method in 2014 and has slowing plunged deeper into the world of cold exposure. Author Note from Jessica: “I am a firm believer in the benefits of ice baths and have seen firsthand how they can improve one’s overall health and well-being.”

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FAQS About Ice Baths and Cold Plunges

This is up for debate. An ice bath usually involves sitting down in a body of cold (approximately 3-10 degrees) water for 3 to 5 minutes. A cold plunge involves standing up in a body of cold water (about 3-10 degrees) for around one minute. 

Some people prefer sitting down because it helps reduce the stress on their back and legs while sitting in a pool of cold water is more comfortable than standing with your feet on the ground. Some people prefer standing because it’s easier to engage your muscles.

This is up to you. Some people prefer taking an ice bath daily, while others prefer taking an ice bath 3-5 times a week.If you’re trying to reduce the effects of DOMS, relieve anxiety or depression, increase energy expenditure and alertness, or gain muscle, then you should take an ice bath once a week. 

If you’re trying to reduce soreness and improve recovery, then you should take an ice bath once every two weeks. If you’re trying to increase pain tolerance, then you should take an ice bath three times a week.

Some people prefer taking an ice bath immediately following a workout while some people prefer taking an ice bath on the days they don’t workout.

With the influx of popular public figures such as Joe Rogan, Tony Hawk, Tony Robbins, Tom Brady and many more star athletes and personalities taking to social media, there is no surprise that it’s easier to try Ice Baths in Australia more than Ever.

Sydney, Melbourne, Adelaide, Perth and the Gold Coast have all seen a rapid number of Wellness Studios which have either Ice baths or Cryotherapy on offer for people to simply to walk in and try.

If you are located in any of the popular metro areas, particularly Sydney, Melbourne, Brisbane, Adelaide or Perth we would recommend you try one in person to experience the benefits first hand.

The best time to take an ice bath is after a tough workout or, in the evening, or before bed. If you exercise in the morning, try taking an ice bath at night or after your workout. Choose whatever time of day works best for you.

First, fill up a bathtub halfway with cold water. Then go ahead and slowly lower yourself into the water. This part can be a little tough, but just go slow, and it’ll be alright. After 4 to 10 minutes in the bathtub, get out and dry off. The most important thing with this process is to stay hydrated. You can expect to lose about 1 litre of fluid per 10 minutes in the bathtub.

You can take a cold plunge as well. A cold plunge is similar to an ice bath, except it typically lasts longer. Also, the water is typically colder and deeper than it would be for an ice bath. The process begins the same: fill up a bathtub halfway with cold water but continue to fill it with cold water until the bathtub is full. Soak in this for about 5-10 minutes, then get out and dry off.

After this, it’s highly recommended that you do something physical for five to ten minutes (run up and down your stairs or do jumping jacks or something like that). Why is this? Well, it turns out that the benefits of cold water immersion and cold plunge are most evident after this short period of active recovery.

You can use an ice bath or cold plunge as a substitute for active recovery by doing the same thing after your shower – run up and down your stairs or do jumping jacks for 5-10 minutes, then dry off.

Well, you could, but then you wouldn’t get the benefits of cold water immersion. An ice bath or plunge will cool your core temperature, but taking a cold shower won’t do the same. The key to maximizing the benefits of cold water immersion is to cool your core temperature.

Normally, your body regulates its core temperature by constricting or dilating blood vessels near the surface of the skin. When these blood vessels dilate, more blood flows to these areas, and you feel cold. When your body needs to keep your core temperature elevated, it will constrict the blood vessels near the surface of your skin and trap heat.

This is why you feel hot after exercising. When you take an ice bath or cold plunge, your body needs to constrict blood vessels near the surface of your skin to keep your body temperature elevated. This is like a mild form of vasoconstriction. This is the process by which your blood vessels constrict and reduce blood flow.

It’s also one of the ways your body can increase energy expenditure (the number of calories you burn) via something called the thermic effect of activity. Like I said, taking an ice bath or cold plunge is like a mild form of vasoconstriction. Vasoconstriction is a way that your body can increase energy expenditure and thus burn more fat.

Well, this is a great question. Some people believe that the primary benefit of taking an ice bath or cold plunge after a workout is not related to fat burning but rather by decreasing inflammation in your muscles. The theory is that cold water immersion reduces the level of metabolites – products of metabolic reactions in your body – in your muscles. The increased level of metabolites is believed to cause an increase in the permeability of your cell membranes, allowing more metabolites to leave your muscles.

The increased level of metabolites also causes the release of some potentially harmful substances called cytokines, produced by our white blood cells in response to inflammation. This is believed to be one of the leading causes of muscle soreness, and when you take an ice bath, you’re reducing inflammation and thus relieving muscle soreness.

To summarize, cold water immersion reduces the level of metabolites in muscles, reducing the permeability of muscle cells and reducing the release of cytokines, resulting in faster recovery. All this makes you feel better and allows you to exercise harder and more frequently.

Portable or Inflatable Ice Baths are generally available as a budget option or Premium option. The budget options are usually less than $100 and are a great way to dip your feet in the water with cold plunging.

However, if you are keen for an ice bath which you can move around when you travel, or take between travel locations, then a premium portable ice bath would be worth considering.

The biggest difference is that the premium portable ice baths include a chiller and filtration system, so that you don’t need to buy ice bags or worry about water cleanliness.

Ice Bath in Australia

WHERE DO YOU GET AN ICE BATH OR COLD PLUNGE IN AUSTRALIA?

You can make your own ice bath by filling up a small Rubbermaid tub with half water and half ice. A good idea is to buy a ice bath from a reputable online retailer. It is often more convenient and easier to use than a tub. If you’re not quite ready to buy take the plunge and buy your own Ice bath then there’s plenty of locations in Australia that you can try out an Ice Bath near you.

  • Sydney
  • Melbourne
  • Adelaide
  • Brisbane
  • Gold Coast
  • Perth
  • Hobart

Ice Baths are becoming more common it major cities around Australia and it’s a great idea to try one before you buy.

WHAT PRECAUTIONS SHOULD BE TAKEN WHEN TAKING AN ICE BATH?

SEVERAL PRECAUTIONS SHOULD BE TAKEN WHEN TAKING AN ICE BATH:

  • Never use an ice bath if you can’t swim or without the supervision of someone else.
  • Be careful because your hands and feet might not be able to handle the cold water initially.
  • Shave your legs if you plan on doing a cold plunge.
  • Don’t use an ice bath if you have any type of arthritis, Raynaud’s disease, or peripheral neuropathy.
  • Don’t use an ice bath if you’re on blood thinners (like Warfarin).
Man Enjoying Benefits of Ice Bath

WHAT ARE PORTABLE ICE BATHS? HOW PORTABLE ARE THEY?

Portable Ice Baths can be as simple as a bin which is filled with Ice, a Chest Freezer filled with ice, inflatable ice baths or even a premium on-demand ice bath which doesn’t require bags of ice.

The appeal of Portable Ice Baths are that they provide health and wellness enthusiasts with easy access to all of the benefits of cold plunging and cold water immersion (CWI), plus the convenience of the being able to move the bath between locations. 

These are popular at state-of-the-art Gyms, Sports Clubs, Home or Wellness Centre.

WHAT IS THE BEST COMMERCIAL ICE BATH FOR GYMS OR SPORTS CLUBS?

Let’s face it, gyms or sports clubs go hand in hand with muscle soreness and the need for recovery.

Commercial Ice Baths are perfect for Gyms, Sports Clubs and obviously wellness centres as mentioned above. If you’re looking to charge members to use your commercial ice bath then simply throwing a bags of ice into a bin isn’t quite up to the quality and hygiene standard of a lot of clubs. That is where a premium Commerical ice bath or cold plunge will be better suited. In our research, the best options have all included UV light sanitation, high flow pumps to increase water filtration as well as particle filters.

What Is The Best Ice Bath
Commercial Ice Bath in a Gym in Australia

WHAT ARE PORTABLE ICE BATHS? HOW PORTABLE ARE THEY?

Portable Ice Baths can be as simple as a bin which is filled with Ice, a Chest Freezer filled with ice, inflatable ice baths or even a premium on-demand ice bath which doesn’t require bags of ice.

The appeal of Portable Ice Baths are that they provide health and wellness enthusiasts with easy access to all of the benefits of cold plunging and cold water immersion (CWI), plus the convenience of the being able to move the bath between locations. 

These are popular at state-of-the-art Gyms, Sports Clubs, Home or Wellness Centre.

WHERE CAN YOU GET AN ICE BATH IN NEW ZEALAND?

New Zealand is quickly picking up popularity when it comes to using Ice Baths as part of a wellness and recovery routine for professionals, athletes and bio-hackers alike.

There are several companies which offer Ice Baths and Cold Plunges to New Zealand. Most are based in other countries and provide international shipping.

We have spoken with companies such as PlusLife Health who are based in Australia that have customers based in New Zealand.

Discover the soothing effects of ice baths on arthritis symptoms in our latest blog post. Dive into how this age-old remedy can reduce inflammation and pain, and learn to safely integrate ice baths into your arthritis management strategy. Explore the benefits and precautions, and read personal testimonials from those who have found relief through this cooling therapy. Read about ice baths for arthritis relief her.

Commercial Ice Bath in a Gym in Australia

WHERE CAN YOU GET AN ICE BATH IN DUBAI, ABU DHABI OR UAE?

Dubai, Abu Dhabi, and the UAE are rapidly gaining popularity for incorporating Ice Baths into wellness and recovery routines for professionals, athletes, and bio-hackers.

Several companies around the world offer Ice Baths and Cold Plunges specifically for Dubai, Abu Dhabi, and the UAE. Although most of these companies are based in other countries, they provide convenient international shipping services.

We believe Ice Baths & Cold Plunges have the power to radically transform how you think, feel & act!

Take the Plunge Today!