How to Build Your Own Homemade Ice Bath: DIY Ice Bath Guide

Even if you are not a fitness fanatic trying to push your body past the limits, having your own ice bath can give a big boost to your health. With plenty of celebs and elite athletes singing the praises of a cold soak, there is no reason for you not to try it out.

However, buying a cold plunge tub or barrel can be an expensive affair. While you cannot deny the advantages of the at-home convenience of an ice tub, you might wonder if it is worth the investment.

The good news is, you can make your own homemade ice bath and enjoy the health benefits of cold water therapy, by spending as little as $100.  In this article, we discuss the various options for making your own DIY cold plunge tub and get started with cold plunge therapy.

Make Your Own Ice Barrel with a 55-Gallon Drum

One of the simplest and cheapest ways of making your own ice barrel is using a plastic barrel. If you have an old wine barrel lying around, you can use it too. If you are using an old wooden barrel, clean the insides thoroughly by scrubbing with a wire brush and a soap solution.

We would suggest picking a 55-gallon drum to make your ice barrel. The two main tools that you will need to get the job done are a reciprocating saw and a drill. If you have an orbital sander, great. Otherwise, you will need some sandpapers.

Here are the steps to get the job done.

1. If you buy an open-top drum, you can skip this step. Otherwise, the first step is to cut the lid area. Make the cut with the saw just below the rim and continue along the entire circumference of the drum. Try to make the cut even and at the same level.
2. Once the cut is complete, you need to sand the edges to make it smooth and even. Removing the rough areas will also allow you to get into or out of the barrel easily. The circular cut portion can be used as the lid.
3. The next step is to drill a hole in the sidewall that can be used for draining the barrel. Make a drill mark at a spot around 2 inches above the barrel bottom, and drill the hole. You can use a spigot kit that fits a standard garden hose for plugging the hole.

Now, your ice barrel is ready for use. However, the high lip of the barrel can make it difficult for shorter individuals to step into it. To make it easier, you can use plywood blocks to make a step tool to make it easy to get into and out of the barrel. If you don’t want to go through the trouble of making one, buying a foldable step tool is a good option.

Use an Existing Indoor Bathtub

Using an existing bathtub is one of the most cost-effective ways of enjoying an ice bath. The easiest way is to fill the tub halfway with water and then add ice. Start by filling half of the bathtub with water and adding about 10 pounds of ice to it.

The standard rule of thumb is to use 1 pound of ice cubes per gallon of water. You should be able to reach the desired temperature by keeping the ratio of water to ice at 3 to 1.

Note, a typical bathtub may not allow the water temperature to drop as low as insulated tubs designed for ice therapy. So, you may need to add some extra ice. In all, be ready to use anywhere between 50 to 150 pounds of ice. It will take around 10 minutes for the water to cool down.

Make sure to check the water temperature with a thermometer and do not allow it to drop below 50 degrees Fahrenheit. The best way is to start with higher temperatures around 55 degrees and build up your resistance to cold exposure over a few sessions.

Make a Trash Can Ice Bath

Using a trash can is an easy way to set up a DIY ice bathtub. You can use the trash can the same way you use the bathtub by mixing up water and ice. In general, cans made from plastic are more comfortable than metal cans. The reinforced structure of the can allows it to withstand heavy loads and there is less chance of the can cracking or warping when the temperature drops.

Always use a brand new trash can to ensure hygiene. Make sure that you can comfortably stand in the can and that it is wide enough for sitting. You can drill a hole in the can to connect a garden hose for draining. For shorter individuals, using a step tool for getting in and out of the can is a good idea.

DIY Ice Bath Chest Freezer

One of the best cheap ice bath ideas is converting a chest freezer to a cold plunge tub. That said, using a chest freezer DIY ice bath takes more effort than using a bathtub or trash can. But chest freezers come with their own chiller unit. So, they will save you the trouble of gathering and mixing ice with water.

An important aspect of this process is choosing the right chest freezer. If your existing chest freezer does not meet the requirements, you will have to buy a new one.

Here are a few points that you need to keep in mind while buying.

• First, you need to pick a chest freezer of the right size. Depending on your height this could be between 11 cu. ft. – 18 cu. ft. (320L – 500L). If you are over 70 inches in height, then a large chest freezer will be a better choice. Also, check the overall dimensions of the freezer before buying. You don’t want to go too large as it will take more time for the water to cool down. And if you do not want full-body immersion, even a smaller chest freezer that you have might serve the purpose.
• Make sure that the lid of the chest freezer remains open without you having to hold it up. This will require a lid with a counter-balance mechanism. Even if the lid gets closed, you should be able to open it from the inside. So, avoid buying chest freezers with a self-locking mechanism. 
• Last but not least, you need to choose a chest freezer with the right price tag. Instead of picking an expensive chest freezer, choose a unit priced between $600-1200 from Amazon. The other option is to look for a used chest freezer on eBay or Craigslist.

Now, you need to make some changes in the freezer before using it for an ice bath. However, by making these changes you will be voiding any warranty that comes with the product. Take a look at the steps that you need to follow.

• The first step is to seal all the internal edges of the freezer to prevent any water from leaking out. A non-toxic silicone sealant can be used for this purpose. Use a thin and uniform layer of sealant and reapply multiple times as needed. Make sure to cover all the power connecting points and drains.
• Make the interior surface of the freezer, especially the corners, uniform by using plastic lining sheets. The sheets can be folded and taped to the freezer walls.
• The next step is to buy a temperature control system to control the cooling unit of the freezer. The system will allow you to set a specific temperature. Once the water temperature rises beyond that, the unit will automatically start cooling down the water. You can plug the freezer into the temperature-sensing outlet and dip the probe in the water. You can even choose WiFi-enabled systems to check the temperature in your smartphone.
• For filtering the water you can buy a submersible aquarium filtration unit that is cheap and easy to use. To prevent bacterial growth in the water, add food-grade hydrogen peroxide.

Before using the chest freezer, make sure to clean the internal surface. The other important point is to place the chest freezer on a level surface.

Be warned, a chest freezer is not designed to hold water. So, before you use the chest freezer ice bath check the weight capacity.  If the freezer has wheels, it is best to remove them and ensure that the freezer rests directly on the floor. That will improve the weight-bearing capacity of the freezer bottom.

Another important safety concern is the electrical connections. Make sure there are no chances of a short circuit when you fill the chest freezer with water. Unplug the power cord before getting into the water.

DIY Outdoor Cold Plunge

If you prefer an outdoor cold plunge ice bath, one easy way is to use an inflatable pool. The large surface area of the pool allows you to spread out and relax in the ice water. They are also big enough for enjoying the benefits of ice baths with your family and friends. Since they can be deflated, these pools are also space-saving options. 

Since the large area of the tub allows you to fully immerse your body, it helps to lower body temperature more effectively. This can result in better blood flow and muscle relaxation. 

However, these pools are big in size, and you will need a pump for inflating and filling them up. Also, the volume of ice needed for cooling will be higher. On the plus side, this is one of the easiest DIY projects for enjoying your own cold plunge tub.

Horse Trough Homemade Ice Bath

Using a horse trough may not be an option for everyone, but in case you already have one you can use it as an ice tub. The large size of the trough allows multiple people to enjoy the cold water therapy at the same time.

To transform the trough into an ice tub, drill a drainage hole into it. Then you can connect the unit to a small pump to quickly fill it with water. Next, you can use a filtration system and add chemicals to keep the water clean. Before filling it with water and ice, clean the trough thoroughly.

Benefits of a Homemade Ice Bath

There are plenty of physical and mental perks to cold immersion therapy that makes it worth trying out. It can help you to recover from fatigue, aid in sleep, and even help you to overcome stress. 

Even if you doubt all these due to the mixed scientific evidence on ice baths, you can’t deny that it is a refreshing experience. Nothing beats the effects of heat and humidity more effectively than a dip in ice-cold water. No wonder ice baths have been used for ages to help patients recover from heat strokes.

For those who prefer to practice the Wim Hof method of combining cold therapy with breathing techniques, there may be added benefits. These include a stronger immune system and less susceptibility to flu-like symptoms.

That said, don’t forget to consult your healthcare provider before taking an ice bath- especially if you have any health issues.

Most Options Are Inexpensive

The big plus of using your own DIY ice bath is that the entire arrangement is inexpensive. If you use your existing bathtub or modify a plastic drum, you will spend the most on buying ice. Other than that, there will be some minor expenses for buying fittings and hoses for draining the drum.

On the other hand, a cold therapy tool like the Ice Barrel is priced at around $1200. A premium-grade cold plunge tub with a sleek design and powerful cooling system can cost you as high as $5000. Even a visit to the nearby sports recovery center for a cold soak will cost you the charge of a daily or monthly pass.

When it comes to getting the best results from cold water immersion is to go for a whole body soak. Otherwise, even a child-size pool can be a good option for immersing in an ice bath from the hips down.

However, before buying a large ice bath with a high price tag, you need to think if you have easy access to sufficient ice to get a 3:1 water-to-ice ratio. If not, then you have to pick a higher-priced unit with a chiller. 

Besides, there is no definite yes or no answer when it comes to the effectiveness of an ice bath. It may work for you, or it may not. So, it makes sense to try out the process by using a homemade ice bath before you invest in a high-end tool.

Convenience

Beyond being a budget-friendly way, convenience is another plus of a DIY ice bathtub. By using the items or a stock tank that you may already have, you can get most of the benefits of an ice bath. And that way, you won’t be bringing in a new item in your home that will take up extra space. By adding a thermometer to the setup, you can fix the water temperature to suit your preference.

A DIY ice bath barrel makes more sense if you have a steady supply of ice. Moreover, you may not be committed to taking frequent plunges. A homemade ice bath is a great option for a relaxing weekend dip, without having to go through the trouble of buying a new ice tub.

Authentic Experience

The truth is, cold showers will not provide you with an authentic experience of cold water therapy. The main reason is the temperatures of a shower are not low enough. Then again, full-body submersion in a tub or barrel maximizes the cold exposure. This ensures a better impact on the nervous system.

If you have limited funds and still need an authentic cold plunge experience, using a DIY ice bathtub is the best option.

Homemade Ice Bath: FAQs

How many bags of ice should I use for an ice bath?

Ideally, the water-to-ice ratio in the ice bath should be 3:1. The amount of ice needed will depend on the size of the tub. It is also necessary to keep the temperature of the water within 50 degrees Fahrenheit. Using too much ice can make the water too cold. While using a bathtub, you will need between 50-100 pounds of ice. 

How often should I change the water in my ice bath?

If you have a proper filtration and water treatment system for the ice bath, you can keep the water for a month. The filtration methods can include microfiltration and ozone or chemical-based disinfection. If you are not using a disinfectant for water treatment, changing the water every week is best.

How long is too long in an ice bath?

There is no clinically proven time limit for cold water immersion for the best results. However, most experts suggest spending 10 to 15 minutes in the cold water. It is best to start with 5-6 minutes and gradually work your way up.

What is a good temperature for an ice bath?

The ideal ice bath temperature is below 60 degrees but not less than 50 degrees. While some hardcore cold plungers may go as low as 40°F, such cold temperatures may not be the best choice for newbies.

Conclusion

Hope this article has given you some clear ideas about how to make an ice bath at home. Building a homemade ice bath may not be the most exciting DIY activity you will find. But when you consider the wellness benefits of cold plunge therapy, it is worth the effort.

And if you are an athlete, cold plunge therapy can be an effective tool to reduce inflammation and soreness after a strenuous workout. These cheap ice bath ideas can be inexpensive solutions for boosting your recovery rate.

But don’t just take my word for it, Try out a DIY ice bath session and find out for yourself.