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8 Benefits of Ice Baths and Plunge Cold Tubs: Post Workout Polar Plunge

Updated: Aug 15, 2022

There's a reason ice bathing also called Cold Water Immersion or Cold Hydrotherapy has been trending lately - it has an abundance of benefits. Athletes do cold immersions to soothe tired muscles from strenuous workouts. Many training rooms have had cold tubs and even cryotherapy chambers installed for their athletes.

Can you use Seaweed in my Wood Fired Hot Tub & what are the health benefits?
Can you use Seaweed in my Wood Fired Hot Tub & what are the health benefits?

The growing popularity has sparked the interest of many, and people are starting to do their own ice baths at home, and you can too but plunging into arctic-cold water might not sound like the most relaxing experience — but an ice bath might be worth it for the health benefits.

Believe it or not there are some great benefits to cold water immersion! We have put together 8 ice bath benefits for you to read below:

1. Ease achy muscles

After a hard workout, plunging into an ice bath simply makes the body feel good. The cold water constricts your blood vessels, which slows blood flow and relieves some of that swelling and soreness you feel in your muscles after an intense workout.

Again, though, be sure you’re only easing post-workout aches and not actual pain. If you have to push through pain during exercise, there may be an underlying injury. Don’t cover up that pain with cold as you may be delaying appropriate healing.

2. Improve workout recovery

Taking a post exercise plunge into an ice bath at 12–15°C appears to be a common practice among many elite athletes. This is believed to be a practice that would reduce muscle pain and soreness after training sessions and competitions. Some athletes prefer to use contrast water therapy, i.e. alternating immersion in cold and warm water. Many uses either ice bath immersion for a period of 5–10 min (sometimes reported up to 20 min) or alternating therapy between the ice bath plunge and tepid water immersion, each lasting 1–5 min.

3. Reduce stress

Cold water immersion places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Studies has shown that athletes who anticipate in cold water therapy become calmer and more relaxed.

4. Boost circulation

Cold water therapy flushes your veins, arteries, and capillaries. It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.

5. Support a healthy immune system

The effects of cold water on the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences.

6. Burns calories

The heart must pump faster in cold water and the body must work harder to keep everything warm while your submersed in a cold tub. Overall, far more calories are burned during cold water therapy than in warmer conditions i.e. hot tub therapy. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.

7. Increase your libido

Cold water was traditionally seen to repress sexual urges. The fact is that it increases libido! A dip in some cold-water boost’s oestrogen and testosterone production, adding an edge to fertility and libido. The benefits of increased libido include more confidence, higher self-esteem, and enhanced mood.

8. Decreases the effect of heat and humidity

Taking an ice bath may decrease the effect of heat and humidity. An ice bath prior to a long race in conditions where there is an increase in temperature or humidity can lower core body temperature a few degrees which can lead to improved performance.

Who shouldn’t take ice baths?

Before trying an ice bath, it’s important to know whether it’s safe for you. Check with your doctor beforehand, as ice baths can have negative and potentially dangerous effects on people who have certain medical conditions:

  • Heart disease.

  • High blood pressure.

  • Diabetes.

  • Peripheral neuropathy.

  • Poor circulation.

  • Venous stasis.

  • Cold agglutinin disease.

Your doctor can also help assess whether you’re dealing with an underlying condition. While ice baths can ease your aches and pains, they aren’t the right choice if you’re dealing with something more pressing, like a fracture, a ​tendon or ligament tear, or another injury.


Training and competition creates an overload to stress the body, which in turn produces fatigue followed later by improved performance. What athletes do after their exercise and work-out regime can affect their muscle recovery. The post exercise routine can impact both fitness and sports performance. It is thus important to have an after-exercise recovery plan. Some recommendations include:

  • Sufficient rest to allow for natural recovery to occur

  • Gentle stretching that helps the muscle to recover faster

  • A necessary cool-down period versus stopping immediately and abruptly

  • A Proper balanced diet

  • Adequate fluid replacement

  • Proper massage

This list is sometimes followed by alternate hot and cold baths or shower and contrast water therapy. As there is still a lack of evidence with these therapies, further research will be required to investigate the different hot to cold time ratios, the appropriate mode of contrast treatment and the duration and the optimum water temperature needs to be examined to closely verify its effectiveness as a recovery modality. A holistic approach to recovery will give a better response rather than an isolated recovery technique.


What is the best wood fired hot tub to buy UK?

Buying a new wood fired hot tub is always an exciting experience, but there are so many options to choose from and can sometimes be difficult to narrow down the best wood fired hot tub for your needs. Penguin Spas is here to help. Our mission is to help you choose your perfect wood fired hot tub for you to enjoy and relax.

Traditional Wood Fired Hot Tubs

Traditional Wood Fired Hot Tubs

Choose the very best from our range of traditional Scandinavian wood fired hot tubs that have been designed to be simple and timeless with an elemental everlasting design.

Fiberglass Wood Fired Hot Tubs

Fiberglass Wood Fired Hot Tubs

Choose from our exclusive premium collection of BaltoScandia eco-friendly handcrafted luxury fiberglass wood fired hot tubs with Scandinavian Thermowood cladding.

Stainless Steel Wood Fired Hot Tubs

Stainless Steel Wood Fired Hot Tubs

View our beautifully UK designed stainless steel wood fired hot tubs. Our range of Stainless-steel hot tubs are eco-friendly in the environment and green by their nature.

Plunge Cold Tubs and Ice Tubs

Plunge Cold Tubs

Cold water and ice therapy with our plunge tub. After enjoying the hot tub or sauna, many bathers will quickly cool themselves down by getting into a cold plunge pool or ice bath.

Accessories for your wood fired hot tub


Make your wood fired hot tub experience more pleasurable with our large range of accessories including hydrotherapy jets, sand filtration system, salts, and chemicals.


About Penguin Spas Premium Outdoor Living

Here at Penguin Spa Premium Outdoor Living, we are passionate about delivering the best quality hot tubs, best in energy efficiency, great value for money, and unbeatable customer service. Our friendly team is here to help you choose the right hot tub for your needs and your budget.

Award Winning Penguin Spas Premium Outdoor Living Showroom - Scotland
Award Winning Penguin Spas Premium Outdoor Living Showroom - Scotland

Penguin Spas AWARDS Energy Efficiency and showroom of the year

Our new Scottish outdoor living showroom is an oasis of calm, showcasing a large selection of multiple award-winning hot tubs, wood fired hot tubs and accessories we have to offer. Based in Yieldshields, near Carluke – right in the central belt of Scotland – we are within easy reach of the M74 & M8 motorway network and less than 35-minute drive to the city of Edinburgh and Glasgow.

Since 2012, Penguin Spas Outdoor Living have been devoted at creating and supplying elaborate products which are all designed to help improve people’s health, wellbeing, wellness, and happiness.

All our premium products are carefully designed and manufactured, and we strive to constantly improve ourselves and the products we deliver. We embrace new technologies and understand the importance of delivering reliable and durable products which help to improve our customers lives.

Do you want to know more about our range of multiple award-winning, energy efficient hot tubs available here in Scotland?

Here at Penguin Spas, we are proud to be the only official Scottish dealer of award-winning, energy efficiency gold standard hot tubs and swim spas from UK designed Sunbeach Spas and the world’s premier spa brand Oasis Spas

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Sunbeach Spas Award Winning Hot Tubs

Sunbeach Spas are leading the hot tub and swim spa industry with energy efficient SmartSpa™ R10 insulation and cutting edge technology. The multiple award-winning Sunbeach Spas are all designed here in the UK and are manufactured with the newest industry features which the company consistently pushes the industry forward with innovative designs and features.

Eco Spas hot tubs

Eco Spas are committed at improving the wellbeing of people and the health of our planet. Eco Spas is proud to be at the forefront of energy efficiency hot tub design and manufacture. Each of our holiday park hot tubs have been carefully designed here in the UK in compliance with current safety guidance written by the Health and Safety Executive (HSG282) which provides constant efficiency and immediate use while ensuring utmost hygiene and guaranteeing the easiest maintenance possible resulting in an experience that becomes an asset to your business.

Oasis Spas hot tubs

Oasis Spas are built by one of the world’s largest international hot tub and swim spa manufacturers who distribute products in 40 countries around the world. Oasis Spas are built to last with premium components and the thickest shells on the market. The Power Saver Technology with SmartSpa+™ R10 insulation will save you thousands over the life of your hot tub or swim spa and the Easy-Care Technology makes maintenance simple.


Wood Fired Hot Tubs

We know a lot of thought and research goes into buying a hot tub and if you have not already seen a wood fired hot tub, we would strongly encourage you to come to our new outdoor living showroom where you can view the European Product Design Award Hot Tub from Tubmarine and a range of BaltoScandia wood-fired hot tubs.

Tubmarine Stainless steel wood fired hot tub

Tubmarine: Since 2013,Tubmarine founder Chris Galley has worked with the engineers and suppliers throughout the UK and Europe to arrive at the new hot tub design. The end result is a hot tub that requires absolutely no electricity, heats up in less than two hours and is easy to maintain.

BaltoScandia Wood Fired Hot Tubs

BaltoScandia Wood-Fired Hot Tubs: BaltoScandia is on a mission to bring a practical, aesthetic Scandinavian lifestyle to every garden across the UK. Our hot tubs, saunas, and cabins are manufactured with great care and workmanship at a competitive price point, without compromising on quality.


Outdoor Living Premium Range

As our company has grown so has our passion to create amazing outdoor spaces. Whatever style garden you have, large or small, you want it to be a place that you can relax in, and escape to. As well as the obvious perks of getting more fresh air and sunlight, there are lots of other benefits of an ideal outdoor living spaces.

Creating an outdoor living space will provide an additional space in your home to relax and unwind. Expand the space that you already have available to you. A casual living space in the garden is also the perfect place to entertain guests, to provide seating, and mingling space to enjoy evening drinks or a BBQ. Create a functional and enjoyable area for you and your family to use in the garden, whatever the weather.

BaltoScandia Outdoor Living Range

BaltoScandia is a family-owned company founded with a clear objective: to create and design a premium line of Scandinavian designed outdoor living products like no other. There collection of premium Scandinavian designed cosy BBQ huts, grill cabins, glamping pods, glamping cubes, sauna cabins, sauna barrels and hot tub enclosures are all designed for private, and business uses.

Alfa Forni Outdoor Pizza Ovens – Made in Italy

Alfa Forni Pizza Ovens - Everybody Loves Restaurant Quality Pizza. Now You Can Enjoy it at Home with an Alfa Oven! Turning a traditional tool like an oven into a designer object acclaimed all over the world as a standard-bearer for “Made in Italy” and high-quality has always been the mission of the Alfa family. That is why Alfa ovens are conceived and designed as professional ovens that guarantee excellent results in baking pizza, bread and then some combined with unparalleled ease of use and maintenance.

RB73 Outdoor Stoves – Made in Netherlands

The story of RB73 is a story of passion for fire. But also of beautiful and timeless products. Handmade by professionals with love for the product. Enjoy beautiful moments, enjoy staying outside! Think of warm summer evenings, but also throughout the rest of the year there are often beautiful days when an outdoor fireplace can be used to give that wonderful extra warmth and atmosphere on your terrace. The fires have glass fronted doors so you do not suffer from smoke, ash or sparks on the terrace.

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Address: Thornhome House, Yieldshields, Carluke, South Lanarkshire, Scotland, ML8 4QD

Telephone: 0800 112 3886 or 01555 729 607


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