The optimal temperature for cold plunge therapy is between 50-59°F (10-15°C). Beginners should start at the warmer end of this range and gradually work down to colder temperatures as they build tolerance.

Start with 30 seconds to 1 minute for beginners. As you build tolerance, you can gradually increase to 2-3 minutes. Advanced practitioners may stay up to 5-10 minutes, but always listen to your body.

Cold plunge therapy can boost metabolism, improve circulation, reduce inflammation, enhance recovery, strengthen the immune system, and improve mental resilience. It may also help with mood and sleep quality.

Cold plunge therapy is not suitable for everyone. Consult your doctor before starting, especially if you have heart conditions, high blood pressure, pregnancy, or other medical concerns. Always start gradually and listen to your body.

For beginners, 2-3 times per week is sufficient. As you build tolerance, you can increase to daily sessions if desired. Consistency is more important than frequency - regular practice yields better results.

Ice baths typically use ice to achieve cold temperatures and are often temporary setups. Cold plunge tubs are dedicated equipment with temperature control systems, filtration, and are designed for regular use.

A chiller helps maintain consistent temperatures and is recommended for year-round use, especially in warmer climates. Without a chiller, you'll need to add ice regularly, which can be costly and inconvenient.

Cold plunge tubs range from $200 for basic inflatable models to $15,000+ for premium installations. Most quality home units fall between $2,000-$8,000, depending on features, size, and materials.