Cold Plunge Safety GuidelinesUpdated a day ago

Cold Plunge Safety Guidelines

This article covers the Pod, Barrel, Pro, Arctic, Acrylic and Cedar ranges.

Before you start

New to cold water immersion? Start at 15–18°C (59–64°F) and reduce the temperature gradually across sessions. The cold shock response (an involuntary gasp, elevated heart rate, and urge to hyperventilate) is normal. It subsides within 30–90 seconds as your body adapts. Sudden immersion in very cold water before your body is accustomed to it increases the intensity of this response significantly.

Consult a healthcare professional first if you have: heart disease, high blood pressure, arrhythmia, Raynaud's disease, any cardiovascular condition, a condition affecting temperature regulation, recent surgery, or are pregnant or postpartum. Many people with managed health conditions use cold therapy safely under medical supervision. See When to Seek Medical Advice for a full checklist.

During your session

Entering and exiting: Get in and out slowly. Cold water reduces coordination and reaction time. Use a step or stable edge for support.

Breathing: On entry, focus on slow, controlled breathing through your nose. The urge to gasp is normal — work through it deliberately rather than fighting it.

Time limits:

Don't go alone for your first sessions: Have someone nearby until you're confident entering and exiting independently. Extended exposure beyond 15 minutes increases the risk of hypothermia regardless of experience level.

Never use alcohol: Do not use an ice bath under the influence of alcohol. Alcohol significantly increases hypothermia risk by impairing your body's ability to regulate temperature.

Exit immediately if you experience:

• Chest pain or heart palpitations
• Severe or uncontrollable shivering
• Inability to think clearly or confusion
• Skin turning blue or white
• Dizziness or loss of coordination

Seek medical attention if any of these symptoms persist after exiting.

After your session

Allow your body to rewarm naturally for 5–10 minutes before stepping into a warm shower. Do not go directly from the ice bath into a very hot shower. Light movement helps rewarm the body. Dress warmly and stay out of the cold until your core temperature has stabilised.

Keeping your water clean

Regular water treatment is important for hygiene and for protecting your chiller system. Untreated water develops biofilm, bacteria, and odour over time.

Option 1: Potassium Peroxymonosulfate (non-chlorine oxidiser)A non-chlorine shock treatment that breaks down organic waste (sweat, oils, skin cells) without harsh chemicals. Recommended for X2 and Chiller Max systems. Use weekly or after heavy use. Follow the product label instructions for your water volume.

Option 2: Chlorine or bromine tablets (pool or spa grade)Effective at low, controlled doses for maintaining water clarity. Follow label instructions and check compatibility with your tub material before use. Not recommended at high concentrations for extended skin contact.

Option 3: Fresh water exchangeThe simplest approach. Drain and refill every 2–3 weeks for regular users.

General rules:

• Never use household bleach — it is too harsh for tub materials and chiller components.
• Target pH 7.2–7.6 if using chemical treatment. Test periodically.
• If using a chiller, run the pump for at least 30 minutes after adding any treatment before entering the tub.
• Rinse yourself before getting in to reduce the organic load on the water.