The revitalizing benefits of contrast water therapy

Nothing has captured the wellness zeitgeist quite like cold plunge tubs and saunas. From CrossFit champions like Justin Medeiros to biohackers like Dave Asprey, people are embracing extreme temperatures to improve performance, recovery, and overall health.

But hot and cold therapy isn't a new idea — it's been practiced for millennia. Whether it's cycling between a sauna and cold plunge or moving between a hot and cold tub, the contrast between temperatures is a time-tested method that’s now one of the most talked-about wellness rituals.

Thanks to the rise of at-home cold tubs and hot-cold plunge combos, you no longer need a spa membership or a stack of ice bags to tap into the benefits.

From how contrast therapy works to why so many people are making it part of their daily wellness routine, learn how you can make hot and cold therapy part of your routine to recover faster, reduce stress, and feel better every day.

Contrast therapy basics

As we continue to unlock the secrets of the human body and its response to temperature variations, it's likely that contrast therapy will remain a valuable tool in the pursuit of better health. 

What is contrast water therapy?

Contrast water therapy is a hydrotherapy technique that involves alternating between hot and cold water immersion. The rapid change in temperature stimulates various physiological responses in the body, triggering numerous benefits.

How does contrast water therapy work?

The alternating exposure to hot and cold water creates a pumping action in the blood vessels. This action, known as vasodilation and vasoconstriction, helps flush out waste products and increase the delivery of oxygen and nutrients to the muscles.

Hot or cold first?

Using a hot tub or sauna is encouraged as research shows that you can maximize the benefits of contrast therapy by starting hot and ending in the cold. When you finish with cold water immersion, your body has to reheat naturally. This process encourages your body to adapt, as well as activate brown fat.

More than that, it’s important to end your contrast therapy session with cold immersion. Hot water therapy or sauna can trigger your body’s inflammatory response.

How to do contrast therapy at home

You don’t need to visit a wellness spa to try contrast therapy. With the right equipment, you can build your own routine at home — no ice bags required.

The classic contrast bath approach

A hot tub and cold plunge are an ideal pairing for at-home contrast therapy. Start with 5 minutes in the hot tub (up to 104 degrees), then switch to the cold tub for 1–2 minutes (between 45 and 59 degrees). Repeat the cycle up to five times for maximum benefit.

With the Michael Phelps Chilly GOAT Cold Tub, you can set your preferred temperature with the Smart Life app — no guesswork or ice needed. Pair it with a Master Spas hot tub, which features user-friendly controls and powerful hydrotherapy jets.

Use a contrast therapy tub

If you're looking for a seamless, all-in-one setup, the Valaris contrast therapy tub combines both hot and cold plunges in one sleek unit. From Michael Phelps Chilly GOAT Cold Tubs, it features two separate bodies of water so you can move between temperatures without leaving the tub.

This setup makes it easy to stay consistent with your wellness routine — and it looks good in your backyard, too.

Try sauna and cold plunge

If you prefer dry heat, try combining an infrared sauna session with a cold plunge. Stay in the sauna until you start to sweat, then jump into the cold tub for 1–2 minutes. Repeat the cycle as desired. This version of contrast therapy is popular in Nordic traditions and has gained popularity among high-performance athletes and wellness seekers.

Benefits of contrast water therapy

Contrast therapy is a therapeutic technique that involves alternating between hot and cold temperatures to promote various health benefits, primarily for muscle recovery, pain relief, and improved circulation. In addition, research supports that it can support immune health, relieve stress, and increase energy.

Reduces muscle soreness

Contrast therapy is widely used by athletes to recover faster after intense workouts. Hot water improves circulation and delivers nutrients to tired muscles, while cold water reduces inflammation, soreness, and swelling. The alternating effect supports muscle recovery, increases range of motion, and helps you get back to training sooner.

Promotes relaxation

Raise your hand if you are feeling anxious or stressed!

While we all feel stress and anxiety differently, chances are many of us find ourselves stressed at least once during the day. Research shows that 55 percent of Americans feel stressed during the day. And, Americans are the most stressed population of the world.

The hot-cold cycle of contrast therapy helps manage stress by calming your nervous system and increasing feel-good neurotransmitters like dopamine and serotonin. Hot water relaxes tight muscles, while cold exposure improves mood and alertness.

Improves joint mobility

If you struggle with stiff joints or arthritis, contrast therapy can help. Warm water loosens joints and increases mobility, while cold water reduces inflammation. Together, they can make daily movement feel easier and more comfortable.

Supports the immune system

Can switching between hot water and cold water help you to fight off an infection or disease?

A study published in PLOS ONE showed that people who used contrast therapy had nearly 30% fewer sick days. The therapy increases white blood cells and immune function, giving your body a better chance of fighting off illness.

Improved circulation and lymphatic flow

One benefit associated with contrast therapy is improved circulation. When you are in hot water or in a sauna, your blood vessels open up. When you are in cold water, the vessels constrict. The rapid fluctuation during your contrast therapy sessions helps increase circulation throughout your body.

Bonus: This increased circulation acts as a pump for your lymphatic system. This pump helps your body heal damaged tissue and remove metabolic toxins from the muscles. These toxins enter the bloodstream and then are processed by your body.

Increased energy levels

Contrast water therapy gives you endorphins and endorphins make you happy. Or, at least they give you the feeling of being more energized and alert.

Alternating between hot and cold, as you can do in the Valaris, can have a stimulating effect on the nervous system. This heightened state of alertness and increased mental focus can contribute to a perception of increased energy. In addition, it triggers the release of endorphins, which are natural mood boosters. When you are in a better mood and feeling less stressed, it can lead to higher energy levels.

Increases metabolism

Have you heard of brown fat? Chances are that you have, especially if you have started to look into the benefits of contrast therapy

While white fat, the kind you begin to gain around your middle, brown fat is primarily found in small deposits throughout the body, including the neck, upper chest, and spine. White fat is about stored energy; brown fat is all about heat. Your body will burn brown fat and glucose to help maintain your body temperature in cold temperatures via thermogenesis. 

And guess what? Your body burns calories to generate heat. As such, brown fat might play a role in regulating metabolism.

Cold water immersion and contrast therapy may activate brown fat, thus increasing your metabolism. However, more research needs to be done in this area to learn more about the effect of these therapies on brown fat.

Ready to experience the benefits of contrast therapy?

Contrast therapy is more than a trend; it’s a powerful tool for feeling better, recovering smarter, and staying strong. Whether you’re chasing athletic goals or just want to manage stress and soreness, alternating between hot and cold can help.

Explore the full lineup of Michael Phelps Chilly GOAT Cold Tubs, including the Valaris hot tub and cold plunge combo, to build your own wellness retreat at home.