FAQ
After reading through the FAQ, if you have specific questions, post them in my Facebook group:
https://www.facebook.com/groups/chestfreezercoldplunge
Helping people enjoy the benefits of cold water training is a passion for me. Supporting our community in the Facebook group and maintaining these files is a true labor of love. That said, I’m also a single dad. If you purchase any equipment for your chest freezer cold plunge, please do so through my website or the affiliate links there and in this document- it helps me support the community and support my family. Your patronage is greatly appreciated.
I am available for paid consultations.
https://chestfreezercoldplunge.com/product/consult
YouTube Channel
Check out my YouTube channel for helpful videos on common topics. My videos go into more detail than the FAQ:
https://www.youtube.com/channel/UCk6ZAPV3-nqPGXbcDKmC3aw/videos
Financial and Affiliate Disclosure
I have financial and affiliate arrangements with some of the companies whose products I recommend. I only recommend or link products that I have personally used or that have been reported as quality products over time by enough people in our Facebook community to ensure that they work well. Amazon requires that I specifically let you know that “As an Amazon Associate there is no additional cost to you and I earn from qualifying purchases.
Contents
Is DIY the Best Solution for Me?
Professionally Built Cold Plunges (Done For You / Plug and Play!)
Top Mistakes to Avoid
Safety
Choosing & Buying a Chest Freezer
Waterproofing
Keeping Your Water Clean
Pumps & Filters
Using Your Cold Plunge
Keeping Your Water Cold
Cold Training
Is DIY the Best Solution for Me?
1. What if I’m not ready to commit to a DIY project?
Start by filling your bathtub with ice. Commit to that practice as long as needed to ensure you see the benefits. The main menu of this website links an ice-bath calculator that shows you how much ice you’ll need to get the water to your desired temperature.
2. What if I’m not good at DIY?
Since 2017 I’ve helped thousands of people across the globe build DIY chest freezer and chiller-based cold plunges. If you can follow basic directions, you can make it happen! If not, you can enroll the help of friends or pay a handyman.
3. What alternatives are there to DIY?
If you have $3,500 – $24,000 in your budget, you can find commercially made cold plunges. Some of the ones I recommend are below.
Professionally Built Cold Plunges
Here are the commercially made cold plunges that I recommend:
The Plunge
https://plunge.pxf.io/c/2841314/1072116/13696
Use this code for a discount: Richter
My YouTube review of The Plunge
My review of the Plunge XL:
Penguin Chillers Cold Therapy Packages
I am an official reseller for Penguin Chillers.
Here is my overview of three offerings from Penguin:
ttps://chestfreezercoldplunge.com/product/cold-therapy-chiller-bundle/
https://ChestFreezerColdPlunge.com/chillers
Odin Ice Bath
https://www.odinplunge.com
This one is made in Australia
Discount code: JohnR
The Edge Theory Labs Tub
https://www.morozkoforge.com/ice-bath-for-sale
For a discount, use the code: FREEZER
Morozko Forge
https://www.morozkoforge.com/ice-bath-for-sale
For a discount, use the code: WARRIOR
ModTub
https://www.morozkoforge.com/ice-bath-for-sale
For a discount, use the code: FREEZER
The Edge Theory Labs Tub
https://www.morozkoforge.com/ice-bath-for-sale
For a discount, use the code: FREEZER
Top Mistakes to Avoid
1. Following the advice from a YouTube video (or some other source) from someone who has built only a few (or one) chest freezer cold plunge.
If you want the greatest chances of success, taking advice from someone with limited experience is not the way to go. I get regular messages from people telling me they followed advice on YouTube for building a chest freezer, and now it is leaking or dead. See my YouTube video for more info:
2. Not sealing the seams.
Chest freezers are not waterproof. Water will get inside the walls if you don’t seal the seams correctly. This causes rust and mold, makes your chest freezer work harder than it has to, and greatly reduces the compressor’s life.
3. Incorrectly sealing the seams.
The idea of “Penny-wise and pound foolish” applies here. To save a bit of money now, people use cheap, inferior, or untested products to seal the seams. Few people will admit that this is a seriously bad idea until they get a bunch of rust coming out of their seams. Then they wasted money and time and added frustration.
Stick with recommended products that have proven to work over time.
4. Buying a chest freezer with bare aluminum walls and filling it directly with water.
The insides of chest freezers are typically either bare aluminum or painted with white enamel over a metal wall. The aluminum walls and floors are thin and are easily dented and damaged, causing leaks. Aluminum (and impurities in the aluminum) can react badly to water and various sanitation methods. Spend the extra money to get a chest freezer with the interior painted with white enamel by the manufacturer.
If you can only find chest freezers with bare aluminum walls, follow all best practices and install a liner.
5. Not supporting the bottom of the chest freezer.
Filling the chest freezer with water adds several hundreds of pounds (kg) of weight. It also adds pressure to the walls and floors in a way that it was not designed to support. To help your chest freezer support this weight, support the gap between the feet and the compressor. See this post for more information:
https://chestfreezercoldplunge.com/support/
6. Under-sizing your chiller.
If you go with a chiller-based cold plunge instead of a chest freezer, the chiller must be powerful enough to handle the hottest days of the year. If not your water will not get cold enough. See this post for more information about sizing a chiller:
https://ChestFreezerColdPlunge.com/chillers
7. Building an enclosure for tubs/tanks and chiller-based equipment that does not account for condensation.
There are many plans, videos and advice for great-looking enclosures for your chiller based cold plunge. However, many of them do not account (or correctly advise) for condensation and will result in mold, deterioration, and rot. Yes, even treated wood will split, crack and rot when constantly exposed to moisture over time. A vapor barrier, drain pan, open bottom, and 2-part high-density, closed-cell, spray foam insulation are parts of the solution.
Safety
1. How do I keep from being electrocuted?
Unplug the chest freezer and all other devices before you get in. Don’t use a phone or wear headphones while in the water. Ensure your hands and feet are dry before you plug everything back in. Make sure you have a GFCI outlet. Keep all other electrical cords, devices, and tools away from your chest freezer area where they could get wet.
2. Do I need a ground fault circuit interrupt (GFCI) outlet?
Yes. If you don’t have one, buy a GFCI extension cord.
3. I heard there is a capacitor in the chest freezer that still holds a charge even after it is unplugged. Doesn’t this create a risk of shock?
Appliance repair techs have reported that chest freezers may or may not have a capacitor. After much discussion between technicians, electricians, and engineers, we have concluded that even if there is a capacitor in your chest freezer, the likelihood of it shocking you is close to zero, and if it did shock you, the amperage is too low to cause any harm.
4. How do I keep from getting locked inside?
New chest freezers, by law, have lids that do not lock automatically. If you are looking at used chest freezers, do not buy one that automatically locks. Be kind to your spouse, partner, children, and roommates. Do not install external latches, locks or hasps that could be inadvertently locked.
5. What about child safety?
Chest freezers create an air-tight seal when the lid is closed. Small children can get trapped inside and suffocate. The outside walls can get hot which could cause minor burns. Ice water can be deadly for children (and adults) who are not trained. Do NOT let children play in or around your chest freezer or use it without adult supervision. See this post:
6. How do I modify the freezer lid so it stays open without crashing down on my head?
Most new chest freezers have hinges that are strong enough to stay open on their own. If your lid does not stay open, you can replace the hinges. A simple option is to place a towel on the top of the wall, which would prevent the lid from closing. Another option is to connect an eye bolt to the top of the lid and to the wall with a short piece of rope, cord, or cable between them. The eye bolt must go all the way through the lid and have a washer and nut inside to keep it in place. Use a carabiner or quick disconnect on the cord to make it easy to adjust and remove.
7. The outside of my chest freezer is very hot. Is that normal?
Yes. Make sure you have enough space around the chest freezer for ventilation. Keep children and pets away.
8. What are VOCs?
Volatile Organic Chemicals, which can cause serious health issues. Do not use any product with VOCs because they could leach into your water and potentially cause long-term health issues.
9. Is it OK to use products labeled as “food grade”?
In the US, the Food and Drug Administration (FDA) uses the term “food grade” to indicate that a product is safe to use around food. That does not necessarily mean that the product is suitable for long-term use underwater. It also does not necessarily mean it is the highest grade available.
10. Is it OK to combine chlorine and H2O2 (hydrogen peroxide) to keep my water clean?
No! Combining these two chemicals can cause a violent explosion.
Choosing & Buying a Chest Freezer
1. What size chest freezer do I need?
Get a size that feels comfortable. 14 cu. ft. (400 L) seems to be a good baseline. A larger freezer might be better if you are taller than 6′ (1.9 m) or weigh more than 200 lbs. (91 kg).
2. Do I have to sit in a freezer before purchasing?
No, but it can help you determine the size best for you. If you don’t have one that you can sit in, get the internal measurements and mock up a chest freezer using the corner of a room and some tape, boxes, chairs, or whatever is handy. This will give you a feel for the size. Be sure to include the area over the compressor.
3. What is the absolute minimal thing I need to do to convert my chest freezer
into a cold plunge?
Best practices:
a. Waterproof the seams.
b. Protect the interior (install a liner)
c. Put support underneath the wide part of the floor.
4. Which is better, painted or unpainted?
Chest freezers with interiors painted by the manufacturer are more durable and have fewer problems. I only recommend unpainted chest freezers if you do not have the money to buy a new chest freezer with a painted interior or if you live in a country where that is the only option available.
5. Should I buy a new or used chest freezer?
If it is within your budget, new is better. If it will take more than 6 months to save for a new chest freezer, buy a used one so you can at least get started. Be advised that used chest freezers can die unexpectedly and have several problems that may not be obvious at first. Prepare for the possibility of extra work and frustration. In my opinion, it is better to delay gratification and save to buy a new one. It will be worth it!
If you want to buy a used chest freezer, see the Used Chest Freezer Buyer’s Check List in the Files Section of my Facebook group.
6. Which brand/manufacturer is the best?
Stick to major brands that have good reviews online. If you can only find an off-brand, it is better to have something than nothing.
Frigidaire is a good brand in the US. Here are two models I recommend:
14.8 cubic foot Frigidaire
https://amzn.to/3sE65oE
19.8 cubic foot Frigidaire
https://amzn.to/3DdshLe
7. Where is the best location for my chest freezer?
Find a spot that is convenient and protects your chest freezer from the elements. Some good places are
- a covered porch
- garage
- sunroom
- basement.
The more you can protect your chest freezer from sun, rain, hail, critters, humidity, and big temperature changes, the better.
8. Is it OK to put my chest freezer on a second-floor porch / patio / room?
Load-bearing calculations are complex and best left to structural engineers. Most floors can hold fish aquariums with less than 100 gallons of water. If you have a chest freezer that is smaller than 15 cu. ft. (425 L) it should be OK. If you have a larger chest freezer, it should be placed on the ground floor or on a concrete slab. Every building is different. It is strongly advisable to consult a structural engineer.
9. I live in an apartment. Can I set up a chest freezer?
Yes, and read your lease agreement, which may forbid fish aquariums over a certain size. While the chest freezer is not technically an aquarium, they might cite or evict you for violating your lease. If you are not on the ground floor, see Question 8, above. Also, most insurance policies do not cover water issues, and you could be held liable if there is damage due to leaks.
10. I live in an apartment. How do I fill and drain my chest freezer?
To fill your chest freezer, use a faucet to garden hose adapter. A transfer pump can be used to fill/drain water from/to the bathtub. A siphon can be used to drain the water. Run the hose outside to the balcony/porch or to a sink, shower, or bathtub.
I’ve used a Liberty transfer Pump since and it works great:
https://amzn.to/3j7ru6K
If you prefer a submersible utility pump, this one has had good reports:
https://amzn.to/3K33bCK
Waterproofing & Lining
1. Does the freezer need to be completely sealed?
Yes. Seal all seams, including the upper seam around the plastic molding on top of the walls.
2. Several people have posted that they just filled up their chest freezer with water and did not seal the seams and it is working fine.
Yeah, I did that too. It only took 3 days for rust to seep out of the seams. On some freezers, it takes longer. However, eventually, water will damage the insides of the walls beyond repair. This greatly shortens the life of the chest freezer.
3. How do I seal it?
Epoxy putty. However, you need to use the right product. JB Water Weld or Selleys Knead-it Aqua are good epoxies that come in an easy-to-use putty.
See question 7 below for product recommendations.
4. What about silicone?
Use at your own risk. A few people have reported good results over time using silicone. However, the largest number of leaks and rust problems have also been reported by those who used silicone. If you are going to use silicone, you must properly prepare and clean the surface, use a high-quality product, correctly apply it, and let it cure long enough. If you insist on using silicone, go with a product used by aquarium builders: Momentive 100 series in the 300 ml tubes that go into a standard caulking gun. My advice? Spend the extra money to buy JB Water Weld (or a comparable product) – it’s worth it.
See my YouTube video for more info:
5. How do I correctly apply silicone?
If you insist on using silicone, watch a few handyman videos on YouTube to get this info. Again, the odds are against you unless you install a removable liner. I still recommend JB Water Weld.
6. What products should not be used to seal the seams?
Cheap caulking or silicone, marine tape, paint-on rubber, blu tack, liquid rubber, rubberized paint, Rust-Oleum, FlexSeal, and chewing gum. None of the products are meant for prolonged underwater use. Some are toxic. Read on for recommended products.
7. What products can I use to seal the seams?
JB Water Weld (or a comparable 2-part epoxy putty) is still my top recommendation. Here is an Amazon link for a 3-pack and a single pack. One 2-oz. tube will cover about 16 inches of seams when applied correctly. Measure your seams and be sure to buy enough to cover all of this. This is not a place to scrimp. It’s better to apply too much than not enough.
3-pack: https://amzn.to/3qbhxbW
Single Tube: https://amzn.to/3wr9qdd
8. JB Water Weld is not available (or 3-4x the cost) in my country. Is there an alternative?
Yes. Selleys Knead-It Aqua is good. If you can’t find either one, look for a 2-part epoxy putty. That said, if you can’t find a comparable product, spend the extra money anyway. The time and frustration you will save by sealing the seams correctly will be worth it.
9. If I install a liner, do I still need to seal the seams?
Yes. If (when) the liner cracks, breaks, or leaks, you will be glad that you sealed the seams. Permanent liners require the seams to be sealed first. With removable liners, moisture can build up between the liner and the chest freezer wall.
10. If I seal the seams, do I need to use a liner?
Yes. Previously, we thought that chest freezers with a white enamel interior did not need to have a liner. However, due to an increasing number of reports of surface rust, liners are now a recommended best practice for all chest freezers. Liners are strongly recommended if you have bare aluminum walls.
https://chestfreezercoldplunge.com/4-liners/
11. What kind of liner should I get?
There are two types of liners: removable and permanent. Pond liners are removable. Liners that need to be sprayed or painted on are permanent. I offer custom liners for sale.
Look in the products area of this website for more information about a custom liner.
Standard rectangular pond liners can be difficult to work with and fold correctly
The custom liners I offer are easy to install, fit well, and have a 1-year warranty.
You can find out more about my custom liners here:
https://chestfreezercoldplunge.com/custom-liners
12. What is the best pond liner?
It depends on your plan for water sanitation. Chlorine, salt, UV light, and ozone can discolor or deteriorate certain types of plastics. Be sure to check material compatibility. If your sanitation plan is to drain, clean, a refill your water without additives or devices, EPDM is a good choice of material. The thickness of the liner also makes a difference. 45 mils (1.14 mm) is a good choice.
13. What is the best permanent liner?
“Best” is a subjective term and depends on your budget, and other preferences.
Professionally applied spray liners are an excellent choice if you can afford them and find a good shop with a reliable technician who is willing to do the work. Top-tier products from Line-X and Rhino are resistant to chemicals, ozone and UV and will not leach VOCs into your water. I do not recommend trying to go the Do-It-Yourself DIY route with a spray liner because doing so can require labor-intensive preparation to the inside of your chest freezer, including stripping all of the existing paint. DIY spray liners also require impeccable timing, meticulous measuring and mixing, and careful application. DIY spray liners are only recommended for people with moderate to high levels of skill. If you have a spray liner in a can, it is not likely to be a good choice.
If you want to go the DIY route, Pond Shield by Pond Armor is a product with a growing number of success reports. Most people can coat a 14.8 cu ft (400L) chest freezer with one 1.5 qt/L set. However, it depends completely on how you mix and apply the product. I suggest getting two sets. If you wait too long before applying an additional coat, you will have to sand the first coat. Applying Pond Shield is a project that can be done by any skill level, as long as you follow the direction and be mindful of your workmanship.
https://amzn.to/2WkjAxW
You can find out more about applying Pond Shield here:
https://chestfreezercoldplunge.com/Pond-Shield
14. What else can you tell me about professionally applied truck bed liners like Line-X?
If you decide to go with one of these products, you might need to make a bunch of calls to different stores in your area to find one who will apply the product to a chest freezer.
Go with the top-tier product. With Line-X, which is the XS-350 version. Shops may or may not require a top coat, and there is debate on both sides. At this point, we don’t have enough information to tell one way or another, but it ultimately will not make a long-term difference regarding protecting your chest freezer. The top coat can make the Line-X application easier to use.
The first chest freezer was Line-X’d in December of 2019. Since then, countless people worldwide have applied Line-X to the interior (and exterior) of their chest freezers. Line-X does not have any insulative properties, and based on countless reports, there is no indication that it makes the chest freezer’s compressor work any harder than without the Line-X.
15. How do you mix JB Water Weld?
It needs to be hand-mixed, just a little at a time. There are two materials in the stick of putty. One is white and the other is gray. Mix, roll, and squish them together until they blend completely into an off-white color.
See this page for more information about mixing and applying JBWW.
https://chestfreezercoldplunge.com/sealing/
16. How do you apply JB Water Weld?
Once mixed, roll it into a ball. Then roll the ball into a little snake. Push the snake into the seams. The line of putty over the seam should be about 1” (2.5 cm) wide, and about 1/8” (.3 cm) thick.
17. How much JB Water Weld does it take to seal a chest freezer?
Different brands and sizes have different lengths of seams. One tube of JB Water weld covers about 16 inches (40.6 cm) of seams. It will take 15 – 20 tubes to seal a Whirlpool 14 cu. ft. (424 L) chest freezer, not including the seam at the top wall and trim.
18. How long does it take to apply JB Water Weld to all of the seams?
It depends on the size of the freezer and how fast you work. With two people working at a steady, but friendly pace, one person mixing and the other applying, it will take about 4-6 hours.
19. Are there any issues or concerns with using JB Water Weld?
Yes. You must completely mix the two different compounds for it to cure. You must correctly prepare and clean the surface. Follow the directions on the package. Work in a well-ventilated area. Use gloves. DO NOT MIX JBWW with your bare hands.
20. You seem to recommend JB Water Weld a lot – do you get kickbacks from that company?
No, but it would be nice! I do make a very small affiliate commission if you use my Amazon links to order.
21. Do I need to seal the drain?
Yes, it is a best practice to seal the drain because it is an Achilles heel for the entire system. If you don’t seal the drain and it leaks after you add water, make sure the interior plugs is secure. You will need to drain and dry out your chest freezer for 7 – 10 days to make sure there is no moisture in the internal floor or walls. If there is a piece of plastic that the drain plug goes into, seal the seam around the outer edge of that piece of plastic and the floor.
22. Can I use silicone to seal the seams?
Yes, but only if you add a removable liner. We have countless reports of problems when water is added directly to the chest freezer after sealing the seams with caulk or silicone. If you insist on using silicone to increase your odds of good results, use a product recommended by people who build large fish aquariums. The Momentive RTV 100-series is best. However, even with this product, we have had reports of problems. The *only* time it is OK to use silicone or other caulking for the seals is if you use a removable liner, like a stock pond liner or one of the custom liners that I offer.
23. How does JB Water Weld compare to Momentive RTV Silicone?
Both products are safe in water after curing (no toxic chemicals) and stand up to cold, chlorine, salt, UV light, ozone, and H2O2. Both require the surface to be prepared.
JBWW needs to be mixed thoroughly or it will not cure. If not mixed correctly it needs to be removed and done again with new putty.
Silicone does not need to be mixed. It can be applied with a standard caulking gun.
Silicone relies on moisture and humidity in the air to cure properly, which could be another potential issue. JBWW cures by chemical reaction, which is one reason why it is significantly stronger.
I have seen several posts from people who have sealed their chest freezer using silicone, and they still found rust. I have seen zero reports of rust after correctly applying JBWW.
This may have been an issue with not preparing the surface correctly or poor workmanship, and not the silicone itself.
The high-quality silicone (Momentive RTV 100 series) is less expensive than JBWW.
JB Water Weld will fully cure in 24 hours. It is best to let the silicone cure for at least 7-10 days.
There are far more problems reported with silicone (including the Momentive brand) than with JB Water Weld.
If you choose to use silicone, it is best to install a removable liner.
24. How long does it take for the smell to go away?
JB Water Weld typically has no odor after 24 hours. Silicone might take up to a week. Other products (like some epoxy resin paints) might take months. Temporary liners might take days, weeks, or months. The top-tier professionally applied liners like Rhino and Line-X are VOC-free and should be odor free within 24 hours, however some people have reported it takes 7 – 10 days for the odor to dissipate. Their lower-tier products may off-gas indefinitely.
Keeping Your Water Clean & Safe
If you don’t want to drain and replace your water every few days, there are ways to make it last longer. Three things are needed to keep your water clean:
1. Circulation
2. Filtration
3. Sanitation
Read on for more info:
1. Depending on my level of sanitation, how long will the water stay clean?
There are many variables. Anywhere from 3 days up to 12+ months.
2. Can I use pool chemicals to keep my water clean?
Yes, but keep it simple. Use a floating chemical dispenser with tablets. Change out the water every 1 – 3 months. Buy test strips.
3. What is the most economic filter?
Filters need to be used with a pump. Find a submersible aquarium pump with a built-in filter, or better create your own system with a pond pump and sediment filter. The flow rate should be 2-3 times the volume of water. I have plans for a DIY pump and filter here:
https://chestfreezercoldplunge.com/product/diy-pump-and-filter/
4. What is the most economic and easy sanitation without chemicals?
Shower or rinse every time before getting in. Completely drain and clean your freezer every 3 – 7 days. Refill with fresh water.
5. What is the difference between ozone and UV?
The main difference is that ozone kills bacteria, viruses, mold, and fungus. UV disrupts the DNA, preventing microorganisms from reproducing. There are more technical things that can go wrong with UV and getting the right UV setup can be tricky because most UV filters only clarify the water and do not eliminate microbes.
6. Which one is better, ozone or UV?
Both are valid methods of sanitizing water. There are a lot of details that must be right for UV to sanitize the water. For that reason, I prefer ozone. My favorite ozone generator is from JED Engineering. I have been using their ozone generator since 2019. I only change my water once every 6 – 12 months. The JED 303 is the model I recommend for chest freezer cold plunges, Buying it through my website helps me support our cold plunge community – and my family – and is greatly appreciated.
7. Doesn’t using an ozone generator hurt the environment?
No. The only byproduct of using ozone to sanitize your water is oxygen. That said, you must use the ozone generator correctly in order to for it to be safe. It is recommended to run it outside in a well-ventilated area, on a timer for no more than 30 – 120 minutes per day, and 6 – 8 hours before people or pets are in the area.
8. What kind of ozone generator should I get?
For a chest freezer cold plunge, it’s best to get one with a built-in pump. The ozone generators meant for spas / hot tubs will most likely not work correctly unless you add plumbing, a hot tub pump, a filter, a venturi injector, and a bypass assembly injector. Make sure to order a product that works with the electrical requirements in your country. Ozone generators meant for kitchen use are very poorly suited for our purpose and do not perform well.
My top recommendation is the JED 303. In second place is the MP-3000 from A2Z ozone. I like the JED because it has a weatherproof case, a smaller footprint, and a lower price point. The MP-3000 has a metal case and can not be exposed to the elements.
I am an official reseller for JED and you can buy one from me on this website here:
You can order an MP-3000 here (Affiliate Link):
https://www.a2zozone.com/collections/mp-series/products/mp3000-ozone-generator?ref=x14hxazxohce
9. I’ve seen many posts from people using cheap UV lights saying that their water is clean. What is the problem with UV?
UV light can do one of two things: clarify or sanitize, and there is a significant difference between them. When the water is clarified, it is only made clear, but that does not deactivate harmful microorganisms. Only sanitizing will do that. Most of these people have water that looks clean, but could be full of bacteria.
10. How do I choose a good UV filter that will work?
There is a very detailed answer to this question. The best website I have found to completely answer that question is linked below. For a 15 cu. ft. (400 L) chest freezer, you need two of these models: SunSUN CUP 13 Watt UV pump/filters. One on each end of your tub. The only other tricky part is that you have to find a way to slow down the output, which means halfway blocking where the water comes out. Cheaper SunSUN (and other brands’) models are not recommended. If you want to use UV, select one that is designed for pool or hot tub use.
https://www.americanaquariumproducts.com/AquariumUVSterilization.html
11. Can I use hydrogen peroxide (H2O2) to sanitize my water?
Yes. You must use either food or lab-grade H2O2 that does not have additives/stabilizers. Refer to the chapters in my book on water sanitation for details, or see the calculator spreadsheet in the files section of the Facebook group. 35% food grade can be diluted and is the recommended grade. 3% can be used, but you must increase the amount by 12x. Do NOT combine H2O2 with chlorine because it could cause an explosion.
12. Can I use essential oils to sanitize my water?
Maybe. Some people have done this, but there are a few potential problems: the oils can make the walls and floor slippery, the cold water causes them to solidify and can clog the filter, and there is published research showing that ozone can interact with some essential oils to create toxic chemicals.
13. Is it OK to combine chlorine and H2O2 (hydrogen peroxide) to keep my water clean?
No! Combining these two chemicals can cause a violent explosion.
Pumps & Filters
1. What kind of pump should I use?
Use a submersible aquarium, pond, or pond pump with a canister sediment filter. The flow rate should be 2-3 times the volume of your water. 3x is better.
MarineLand makes a pump with a lot of happy users over the years. However, there having been a growing number of problems, which is why I’m no longer recommending it.
See this post about the MarineLand:
https://ChestFreezerColdPlunge.com/MarineLand
See this post for my current recommendations for setting up your own pump and filter:
https://chestfreezercoldplunge.com/product/diy-pump-and-filter/
2. How do I connect the pump to the freezer for filtering?
The pump sits inside the freezer underwater. The power cord is run out of the freezer between the lid and the top of the wall.
3. Is it OK to use an external pump?
Yes, but you might have some problems.
– Additional work is needed to plumb the intake and return lines through the lid of the
chest freezer.
– You may get a lot of condensation on the pump and plumbing. Insulation may help.
– Heat-gain from the ambient air can cause your water temperature to be warmer than
desired, and result in your chest freezer running more often than it should (which
reduces the lifespan of the compressor).
4. How long does the filtration pump need to run per cold water plunge?
Pump/filters are meant to be run 24/7. Putting them on a timer will make the motor start and stop frequently, which can reduce the lifespan.
5. How often does the filter need to be cleaned or replaced?
The filter should be cleaned every 1 – 4 weeks as needed. Never let it go more than four weeks because algae can start to grow inside.
Back to Contents
Using Your Cold Plunge
1. How long does it take to cool the water?
There are too many variables to provide an easy answer to this question. Generally speaking, it can take anywhere from 2 – 5 days. You can speed up the cold process by adding ice. See the Ice Bath Calculator in this website to figure out how much ice is needed.
2. The outside of my chest freezer is very hot. Is this normal?
Yes. Especially during the initial cool-down. Adding enough ice helps cool your water faster and saves your compressor from doing some work.
3. How do I keep the freezer lid sealed?
Lock it after each use. If you have cables or wires running between the seal, cut some weather stripping or foam rubber sealant to place around it. Do not use spray foam. Many people do not add any kind of insulation to the cables and wires, and it seems to work just fine without it.
4. How do I break the ice without hurting the walls?
The best practice is to avoid ice buildup. Only hit the ice 2-3 inches (5-8 cm) away from the wall. Do not use anything made of metal. Plastic, rubber, or PVC is better.
5. Ice/frost is building up on the walls. Should I scrape it off?
No. Chipping or scraping the ice risks damaging the walls, or the chiller coils inside the walls. Manufacturers recommend defrosting your chest freezer when 1/4″ (.64 cm) of ice builds up on the walls. Use can use water to melt the ice or drain, dry, and clean the chest freezer.
Keeping Your Water Cold
1. How cold should the water be?
There are many ways to enjoy cold water immersion. There are benefits starting as warm as 57° F (13.8° C). Going colder than 32° F (0° C) seems to have diminishing benefits and increased risks.
2. How long does it take to chill the water?
There are many variables at play. Plan for 2 -5 days.
3. Do I have to use a temperature controller?
No. You could unplug and plug it in as needed. Keep a close eye on it, however. If you wait too long to plug it back in, you’ll have warm water. If you wait too long to unplug it you could have a thick block of ice to break through. You can also use an appliance timer. However, temperature controllers will take out the guesswork and make your life a lot easier.
4. What temperature controller should I use?
Here are two recommendations.
High end: AquaLogic Nema 4 Single Stage Controller
https://amzn.to/3jc0Jho
Less expensive: InkBird. This one has a silicone cover over the sensor. The wi-fi version is easier to program.
Wifi – Inkbird ITC-308 Max
https://amzn.to/3grgY8p
Inkbird without wifi
https://amzn.to/389qUiC
5. How do I set up the temperature controller with a pump/filter to prevent ice build-up?
Even with a temperature controller, ice will still form. Installing a submersible pump/filter will keep the water circulating and reduce or eliminate ice build-up.
6. Considering running costs, how low should I keep the water temp?
There is not much of a difference in operating costs between various temperatures. Use the temperature that works best for your purpose.
Cold Training
1. I’m new, what do you recommend?
Get training. Watching a bunch of short free videos on YouTube is not a substitute for in-depth training from people who know what they are doing. Buy Jesse Coomer’s book “A Practical Guide to Cold Training.” It is the book I wish I had before I started. Here is a link to more information:
https://chestfreezercoldplunge.com/resources
3. How do I know that cold water therapy is going to actually help me?
First, I suggest you start with cold showers and then put some ice in your bathtub. How do you feel afterward? Can you commit to a regular practice that gives you benefits? There is a growing body of research showing the benefits of cold-water immersion.
Check out the paper by Dr. Rhonda Patrick: “Cold Stress Benefits Cold Shocking the Body.” It is in the files section of the Facebook group.
Check out Huberman Labs Podcast #66 on YouTube:
Also, check out this page on the Wim Hof website:
https://www.wimhofmethod.com/science
There are hundreds of posts on the Wim Hof Method Facebook group from people who have received amazing or life-changing improvements from combining cold water exposure with the breathing method taught by Wim. Until we have hard science on the specifics about length of immersion at different temperatures, you’ll just have to be willing to trust you