Contrast Therapy is using alternate hot and cold temperature stimuli to benefit your physical and mental recovery. Elite athletes used cold plunges to recover and now the general public has access to these recovery methods. A cold plunge and a near or traditional infrared Sauna are the two best methods to implement contrast therapy at home. The benefits of the therapy include enhanced circulatory and lymphatic system function as well as a positive effect on mental health. Because of the many benefits of this therapy, home recovery kits including cold plunges and saunas are increasing in popularity.
Although these kits are popular, buying the components of the system can be very hazardous as you can easily purchase a kit that is of no benefit to you. You need to evaluate components such as the material, insulation, and filtration of the cold plunge, as well as the heater and controls of the Sauna to be sure you are purchasing a quality product.
This guide will cover all components that you need to evaluate when purchasing this type of recovery system. This guide will help you make an informed purchase if you are buying your first recovery system or if you are upgrading your old system.
Section 1: Identifying Your Goals and Usage
It’s usually best to identify your goals before doing research on specifications and comparing brands. Knowing your goals will help you make decisions like choosing the right size and type of heater.
Athletic Recovery: If your goal is to facilitate athletic recovery, you may need a plunge and sauna system that is designed to take a lot of repetitive use. Systems made with lower grade materials may not hold up well and may break down quicker.
Wellness Recovery and Stress Relief: If your goal is more general wellness and stress relief, you may not need the largest and most powerful systems available. It has been shown that less powerful systems may provide benefits if used frequently and consistently.
Social Wellness: If your goal is to facilitate social wellness, the size of your plunge and sauna system may be more of a concern. If more than one person in your household is going to use the system, a larger system may be a better choice.
Use: You should have a good estimate of how often you are actually going to use your system. If you are not going to use your system frequently, you may not need to buy a high end system.
You will want to consider a few things before purchasing a cold plunge tub. Retailers and manufactures will often advertise add-ons and features in their product in an effort to appear superior to their competitors. However, these may often be excessive or unnecessary. Understanding your priorities helps you avoid distractions.
Assessing the Quality and Features of Cold Plunge Tubs
Cold plunge tubs contain more complex systems than ice baths and often include chillers, filters and sanitation systems.
Tub Construction
Depending on the material the tub is constructed from, cold plunge tubs may vary in durability, strength and cost. Some materials include:
Rotomolded polyethylene. Strength and durability retention in varying climates. Often the better material for outdoor use.
Stainless steel. Sleek and smooth. May cost more and be more cumbersome to use due to cold retention.
Chiller Performance
The chiller is the component that helps lower and regulate the temperature of the cold plunge. When considering the chiller of a cold plunge system, consider the temperature range and the lowest temperature it can achieve. Often, high quality chillers can lower and regulate water temperature to between 37-50 degrees Fahrenheit.
Noise: Some compressors are louder than others. Consider decibel ratings if you plan to place your cold plunge nearby a bedroom or shared wall.
Insulation: Investing in insulation that protects your cold plunge pays off. Poor insulation increases energy usage and puts extra wear and tear on your cold plunge, reducing the lifespan of the product.
Water filtration and treatment: It is important that the cold plunge water remains treated. Look for a cold plunge that has a system in place to filter water and treat the cold plunge.
Debris and skin oils should be captured by a filter.
UV treatment and/or ozone generation reduce the need for treatment with more aggressive chemicals.
Filters should be easily accessible to help ensure that the system is maintained.
Some cold plunge tubs are designed to be moved, while others are meant to be hardwired and installed permanently. Knowing which type best fits your situation helps make the best decision when buying a cold plunge tub.
The chiller is the mechanical part of the cold plunge tub, and it is important that it is covered by a relatively long warranty. A long warranty on the tub helps give peace of mind as well.
Saunas use radiant heat to warm the body. Traditional saunas achieve this via the use of an electric or wood-burning heater to warm rocks. Infrared saunas use infrared panels to directly heat the body. Lower levels of heat in an infrared sauna can result in a longer session time to elicit the same sweat response as a traditional sauna. Traditional saunas can achieve a higher level of heat to warm the body in a shorter period of time. The type of wood used in the construction of a sauna can impact the cost of the sauna. Wood used in the construction of a sauna should be kiln-dried to prevent the wood from cracking and warping. Moisture can cause the wood to break down prematurely. A quality sauna has a vapor barrier to prevent the loss of heat. This is often overlooked during the construction of a sauna.
Interior Design and Bench configuration. Consider how many people you want to fit in your sauna, whether you want benches that allow for a temperature gradient, and the relationship of door and window placement to your sauna. Windows offer ambiance but affect heat retention.
Ventilation. This is important for both air movement and to manage steam in a traditional steam sauna. Look for saunas with control over ventilation on the top and bottom.
Safety. Look for a sauna with automatic shut off and other safety features. These are especially important if you have kids and/or pets.
Placement and Spacing. The sauna and plunge should be close enough to facilitate quick transition between hot and cold exposure. Sufficient drainage for the plunge should be considered as well as space for air movement around the sauna.
Outdoor versus Indoor Set ups. Outdoor saunas and plunges require more end of build consideration as they are more exposed to the elements. Traditionally saunas and plunges have been built outdoors and can benefit from some shaded/covered structures for the units and for the seating. Indoor units, while requiring more attention for humidity control and drainage, do not have the same exposure to the elements and require less covered structures.
Electrical and Plumbing Considerations. Several sauna heaters require their own circuit, and if you wish to own a cold plunge chiller for year round use, you'll want to factor in the cost of having a 220v outlet installed, as well as a corresponding electrical panel upgrade. Likewise, if you'd prefer to have your cold plunge tub plumbed in, rather than fill and drain, you'll need to account for the cost of professional plumbing work.
Financing Considerations. While focusing on the big ticket items of a sauna and cold plunge set, it's easy to overlook the costs associated with delivery, installation, and the various upgrades needed to support the new equipment. Be sure to factor in the cost of new decking, maintenance and supplies, and ongoing operations costs.
Research Customer Reviews and Chats. While marketing materials highlight best case scenarios, sometimes the only way to gain insight into durability, customer service, and other relevant information is to research forums, chats, and reviews. Pay attention to reviews for units built for your climate. Units built for extreme climates may perform differently than ones designed for more moderate climates.
Conclusion and Call to Action
Making the right health investment never fails, and it saves money in the long-run. The first cold plunge tub and sauna combination brings many health benefits, and using it regularly helps strengthen your health commitment. It's best to set your goals, evaluate materials and mechanics, and consider how you'll install it, before purchase. You'll likely end up with a health product that you'll use regularly rather than one that gets no use.
Write your own checklist based on the categories of a product that you would research before buying. Those categories are user goal evaluation, materials, mechanisms, and consideration of cost and installation. Cold plunge tub manufacturers usually aren't difficult to get ahold of, so you can contact them for information about their products.
