Skip the Ice: 5 Science-Backed Cold Plunge Alternatives

Cold plunges, as unpleasant as they may seem, can potentially offer many health benefits, thanks to the body’s response to cold temperatures. 

Derived from ancient Scandinavian traditions, cold exposure can trigger a range of reactions within the body, including vasoconstriction—or the narrowing of the blood vessels—and the release of neurotransmitters and hormones, ultimately promoting better circulation and supporting immune function as well as mental clarity. Cold plunges have also played a role in minimizing damage from exercise or overexertion.

But you don’t have to dip your toe into frozen waters just yet, as there are many alternative supplements that provide the same benefits as cold plunges—without the bone-chilling effect.

Cold therapy today: Ice baths, plunge tubs, and at-home setups

Cold water therapy, whether through a traditional ice bath, an outdoor cold plunge, or a modern plunge tub, involves immersing your body in water as cold as 50 degrees Fahrenheit.

This practice, rooted in both ancient and contemporary wellness, offers a range of benefits, including:

• Improved circulation
• Enhanced post-workout recovery
• Sharper mental clarity

Today, cold water immersion therapy has surged in popularity among athletes, wellness enthusiasts, and even everyday fitness lovers. With affordable options like inflatable cold plunge tubs now widely available, this practice is becoming more accessible and no longer limited to professional facilities. More and more people are investing in the best cold plunge tub or using DIY setups to enjoy the benefits of cold therapy at home.

5 effective alternatives to cold plunges—backed by science

For those who want the benefits but would rather enjoy the warmth of a hot tub than endure freezing cold water, there are other effective approaches—no icy water required.

Here are five science-backed alternatives to cold plunges:

Bacopa

Bacopa is an herb commonly used in traditional Ayurvedic medicine, valued for its ability to enhance cognitive function by interacting with brain chemicals and pathways.

During cold plunge sessions, neurotransmitters like dopamine and norepinephrine are released, helping improve focus and mood. Similarly, research has shown that Bacopa can:

• Regulate mood: Bacopa can increase levels of neurotransmitters like serotonin, which play a key role in mood regulation.
• Enhance cognitive function: It boosts acetylcholine, a chemical that enhances attention, verbal learning, and memory.
• Minimize oxidative stress: Bacopa helps reduce oxidative toxicity in the brain, potentially slowing age-related cognitive decline.

By improving mental clarity, Bacopa offers a brain-boosting effect similar to cold water therapy—like having the benefits of a cold plunge in a focus supplement, without the need for a sun home cold plunge or other similar setups.

HMB

Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine and has shown effectiveness in blunting muscle damage and promoting muscle recovery.

Intense exercise can cause microscopic tears in the muscle fibers, leading to soreness. While many sports enthusiasts turn to cold plunges, immersing their bodies in cold water to alleviate soreness, HMB offers similar benefits without the hassle of ice plunge pools or barrels.

HMB works to mitigate muscle damage in a few key ways:

• Prevents muscle breakdown: HMB acts like a shield, stabilizing muscle cell membranes and preventing exercise-induced damage. It also decreases the activity of enzymes that break down muscle protein, minimizing overall muscle damage.
• Supports recovery: HMB supports the body's natural repair processes by stimulating the production of new muscle protein and facilitating the recovery of damaged muscle fibers.

By addressing multiple pathways, HMB provides a comprehensive approach to muscle protection and enhancing post-workout recovery.

If you're looking for a simpler recovery solution without the need for a cold plunge tub, HMB could be the perfect option. Like popular recovery supplements such as protein powders or BCAAs, HMB supports muscle repair and reduces soreness after intense workouts—making it a convenient alternative for athletes.

IMMUSE

Another noteworthy cold plunge alternative, IMMUSE is a postbiotic that has been shown to effectively support the immune system by activating immune cells such as natural killer (NK) cells, which play a key role in defending the body against viruses and bacteria. By taking IMMUSE regularly, you provide your body with the necessary tools to stay resilient and fight off infections.

For those researching how to cold-plunge at home or looking for an affordable cold plunge option, IMMUSE presents a cost-effective alternative—delivering immune support without the hassle of ice baths or plunge tubs.

IMMUSE works to enhance immune function in the following ways:

• Activates immune cells: IMMUSE stimulates NK cells and other critical components of the immune system, helping the body respond more effectively to infections.
• Supports immune defense: By increasing the activity of immune cells, IMMUSE helps the body protect itself against viruses and bacteria, supporting overall health.

By addressing multiple aspects of immune function, IMMUSE provides a comprehensive solution for boosting immune health.

DHH-B

Cold water therapy is often used to reduce stress and increase mental clarity by shocking the body into alertness through cold plunges or cold showers. However, Dihydrohonokiol-B (DHH-B), a natural hormone produced by the body, provides similar stress-relief benefits without the need for freezing cold water.

DHH-B plays a crucial role in improving resilience and managing stress, acting as a natural shield against its effects. When stress levels rise, DHH-B helps the body adapt and cope more effectively, supporting both mental and physical well-being.

Here’s how DHH-B contributes to stress management:

• Regulates cortisol levels: DHH-B helps control the production of cortisol, the stress hormone, allowing the body to handle stress more efficiently and maintain a calmer state of mind.
• Supports immune function: By reducing stress, DHH-B indirectly boosts the immune system, helping the body stay healthier during challenging times.
• Enhances mood: DHH-B fosters a more stable mood, making it easier to maintain emotional balance and improve overall well-being.
• Boosts resilience: With consistent levels of DHH-B, the body becomes more resilient to daily challenges, allowing for quicker recovery from stress and improved ability to handle difficulties.

For those seeking stress relief without the discomfort of cold plunge therapy, DHH-B offers a warm, comfortable alternative. Adding DHH-B to your routine can help you manage stress, improve your mood, and increase resilience—without the icy plunge.

CalorieBurn GP

Cold water therapy, like ice baths and outdoor cold plunges, boosts metabolism by stimulating brown fat, helping you burn more calories. Brown fat, or brown adipose tissue (BAT), is a type of fat in the body that generates heat by burning calories. Unlike white fat, which stores energy, brown fat is packed with mitochondria, which give it its color and allow it to burn energy and produce heat.

But if cold plunging isn’t for you, CalorieBurn GP, a specially formulated compound found in some diet supplements, works to accelerate calorie burning throughout the day and can support your metabolism without the cold.

Similar to cold water therapy, it promotes metabolic activity but without the need for extreme cold temperatures, cold plunge pools, or at-home inflatable cold plunge tub setups.

By gradually boosting your metabolism, CalorieBurn GP helps your body convert food into energy more efficiently, resulting in more calories burned even during rest or light activity.

Here are the key benefits of CalorieBurn GP:

• Boosts metabolism: CalorieBurn GP increases the rate at which your body burns calories, ensuring a more active metabolism throughout the day.
• Supports weight management: By enhancing calorie burning, even during periods of rest, CalorieBurn GP helps with weight management and improving overall body composition.
• Enhances energy levels: With a higher metabolism, your body converts food into energy more efficiently, providing a natural boost in energy levels.

Unlike cold plunges, CalorieBurn GP offers a comfortable, no-chill alternative for those seeking similar metabolism-enhancing benefits without having to endure freezing temperatures.

Finding comfort in cold plunge alternatives

Cold plunges and cold water therapy have long been known for their various health benefits, from boosting metabolism and enhancing mental clarity to supporting the immune system and aiding in muscle recovery. However, not everyone finds comfort in icy waters, and that’s where science-backed alternatives come in.

Whether you're looking to accelerate your metabolism with CalorieBurn GP, enhance your immune system with IMMUSE, or improve mental clarity with Bacopa, these alternatives provide effective results without the discomfort of cold plunges. Supplements like HMB and DHH-B are also excellent options for muscle recovery and stress management, helping you achieve similar benefits to cold water therapy—minus the chill.

By incorporating these supplements into your routine, you can support your overall well-being and enjoy the perks of cold water therapy without the need for ice baths, cold plunge tubs, or scrambling to find the best inflatable tub options on the market. But as always, check with your doctor before starting any new supplement regimen.

Order your supplements today, and start enhancing your health with warm, simple alternatives!

SOURCES:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746283/
2. https://www.webmd.com/vitamins/ai/ingredientmono-761/bacopa
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4564646/
4. https://www.verywellhealth.com/hydroxymethylbutyrate-hmb-7561635
5. https://immusehealth.com/benefits-of-immuse-postbiotic
6. https://lamclinic.com/blog/dhh-b-benefits-on-your-neuroaffect-circuit/