In the pursuit of personal health, many individuals are turning to new methods to energize their bodies and minds. Recently, a large amount of popularity has grown around cold plunge therapy. Generally, these may also be known as ice baths or cold water immersion. There is a ton of information out there, therefore, it does not take much to start. After reading this article, you should be able to create your own DIY cold plunge.
In this article, we will talk about the "cool" world of cold plunging. Altogether, we will discuss cold plunge benefits, and the best temperature for a cold plunge. We will also explore how you can create your own DIY cold plunge.
Understanding Cold Therapy
Cold water immersion involves using water that is, obviously, much colder than normal bathing water. Temperatures can range from 45 to 55 degrees Fahrenheit (7 to 13 degrees Celsius). Cold plunge therapy involves getting your body in icy cold water for a short time. The time you are under water can be between 1 to 5 minutes. The shock of the cold water causes many responses within the body. These responses help provide many health benefits.
Cold Plunge Benefits
Cold water immersion, also known as cold therapy or cold water exposure, offers a lot of benefits. These benefits can be both physical and for mental health.
The cold water causes vasoconstriction, which causes blood vessels to tighten. When you exit the cold plunge, the body experiences dilation of blood vessels. Therefore, leading to better blood circulation throughout the body.
Cold Water Immersion can help lower inflammation and soreness in muscles and joints. Basically making it a great tool for athletes and people with chronic pain or injury.
Enhanced Mood and Mental Well-being
Cold water exposure triggers the release of endorphins and activates the parts of your nervous system. Therefore, resulting in higher energy levels, improved mood, and lower stress.
Regular cold plunging has been linked to netter immune function. This can be achieved by boosting the production of white blood cells and activating the body's natural defenses.
Overall, cold water immersion provides a refreshing experience while promoting many health benefits.
Creating a DIY Cold Plunge
If you're interested in feeling the benefits of cold water immersion therapy, you are in luck. You can get this without spending a lot on special equipment like a commercial cold plunge tub. Instead, you can create your own DIY at home setup. All you need is a large container, such as a stock tank or a bathtub. Additionally, will also need a water pump, and a water chiller.
A water chiller is required to cool the water. You will need the temperature to get low enough for you to feel the benefits of cold water immersion. The pump is going to circulate the chilled water in your tank. Interested in setting up your own DIY Cold Plunge? Check out our DIY kits here.
Setting up your DIY Cold Plunge
To set up your DIY cold plunge, you will first need to figure out what size tank you want. Obviously, you will need a tank the size of your body that will best suit you and your area.
From here you will want to get your water chiller and pump set up. Place the pump into your tank and run the tubing from the pump to the inlet port of the chiller.
Now run the tubing from the outlet port on the chiller back into the tank. Once that task is done, you are now ready to start filling your tank.
Next, you will want to start filling your tank with the coolest water that is around you. When filling the tank for the first time it is best to start by only filling it half way. This is so you don't accidentally overfill your tub when you get in. Leaving it half full will allow you to test your water level and add more if needed.
Now that the tub is full of water it is time to let your chiller cool the water. Likewise, it is also time for the pump to circulate the water. The time it takes to chill the water depends on your location. Depending on where you are located, it could take longer for your cold plunge to cool down. You normally want to get your cold plunge temperature around 50-59 degrees Fahrenheit (10 degrees Celsius).
Once the water is chilled, immerse yourself in the cold water for a short duration. You should be gradually increasing the time as your body adapts to the cold.
Using filtered water for a cold plunge is not a requirement, but it can be beneficial in certain situations. The main purpose of filtering water is to remove things that could be harmful. As we know, cold water immersion itself can have positive effects on the body. However, using filtered water can help even more. This helps to minimize exposure to any unwanted pollutants that might be in the water supply.
If you have access to filtered water, it can help ensure a cleaner and safer cold plunge experience. However, if filtered water is not readily available, it is generally safe to use tap water. However, if you are specifically advised by your local water authority to avoid it, then avoid it. If you have concerns about the water quality in your area, consult with a water expert. Otherwise, you can use a water testing kit to provide details into the safety of your tap water.
While cold water immersion can offer many benefits, it's important to follow safety rules to avoid any bad effects. Start with shorter plunge times and slowly increase over time. Another way to help ease the body into cold water therapy is getting used to colder temperatures. Start with your cold plunge temperature at around 59 degrees and work your way down closer to 50 degrees.
If you have any medical conditions, such as heart problems or Raynaud's disease, be careful. Regardless, you should consult with your healthcare provider before attempting cold plunge therapy. Always make sure the water temperature is suitable for you. If you feel uncomfortable or dizziness or extreme shivering, exit the cold plunge immediately.
Cold plunge therapy offers a range of potential health benefits. You will benefit from improved circulation and reduced inflammation. Similarly, you should see enhanced mood and increased body immunity. The icy waters truly work wonders for your overall well-being.
You may want a professional cold plunge setup or create your own DIY cold plunge. Whichever you choose, remember, safety first. Also, remember to get yourself used to the cold temperatures. So, why not take the plunge and discover the benefits of cold therapy for yourself?
Final Thoughts on Creating Your Own DIY Cold Plunge Kit
By now you must know the benefits of creating your own at-home ice bath. Our water chiller kits are an easy and effective way to feel the benefits of a complete cold plunge system. However, our kits will be but at a fraction of the cost. You just need to be able to connect to a tub.
Are you unsure exactly what size you need or just want to talk over the process with a sales rep? Give us a call at 888-815-9763!