In the last decade, cold water baths have become popular, leading to viral trends around the world in which we can see how popular personalities and athletes enjoy this practice to the astonishment of everyone.
However, the practice of cold water immersion as contrast therapy dates back hundreds of years. We tell you.
Origin of cold immersion therapy
We have to go to the 5th century BC. to find the origin of therapy in cold water baths. First the Greeks and then the Romans observed the health benefits of including a pool of cold water in water treatment areas, such as spas and saunas, as a contrast.
Currently this practice remains and is applied in the most cutting-edge spas and wellness areas around the world, since it has been observed that cold water baths, carried out with control and within a controlled circuit, bring numerous benefits to health and welfare.
What should the cold water pool be like
While it is true that cold immersion therapy provides countless benefits to both the body and the mind, it must also be taken into account that, to fulfill its function, any cold water pool is not valid, but must comply with a series of standards and requirements. Let’s see what they are:
Cold water pool temperature
To properly understand the function of the cold water pool, we must assume that the objective of the pool is contrast.
The user will make a controlled circuit, from the steam or warm/hot pool areas to the cold water area, so that, for the contrast to be real and useful, the water temperature must range between 7º and 12º.
Within this range you can play so that the water is cold enough for the contrast to be stimulating, but also safe for health and, most importantly, that the user is satisfied with that temperature and can tolerate it for a long time. the minute or two that the dive is initially recommended to last.
Design and construction of cold immersion pool
One of the great advantages of the cold water pool is that, since it is not used for swimming or to include many people, it can be small. Although the size will depend on the number of users who can be in the thermal circuit at the same time.
As a reference, it can be established that only 5-10% of users will use the cold water pool and will not do so at the same time, given the reduced treatment time.
Regarding the structure of the pool, in most cases we recommend that it be built in concrete although it could also be integrated in stainless steel, if the aesthetics of the project allow it.
This cold water pool could be integrated either at ground level, slightly elevated or with a considerable height, taking advantage of a blind spot or less used area within the spa.
However, an important aspect to take into account in the design of the cold water pool is the depth of the water. We recommend that it be deep enough so that your entire body up to your shoulders is submerged. This would imply a depth between 1m and 1.5m.
For these purposes, the ideal is to take into account the average height of the users in the area where the spa will be built. Since a Scandinavian user is not the same as a Latin user, whose heights are usually quite different.
Tips for using the cold water pool
Once the cold water pool has been designed and built within the wellness area, it is vitally important to be very clear about the way it is used and to convey the way of use to the users, to avoid taking unnecessary risks.
El modo de utilización de la poza va a venir determinado por el resto de elementos que compongan el spa, pero en términos generales podríamos decir que un uso adecuado podría ser alguno de los siguientes:
The way the pool is used will be determined by the rest of the elements that make up the spa, but in general terms we could say that an appropriate use could be one of the following:
- Hot shower + 10/15 minute steam bath or sauna + one minute bath in cold water pool + warm water bath + hot water bath
- Intense sports training + cold water bath + hot water bath + cold water bath
- Bathing in a hot water pool + bathing in a cold water pool (alternate for 15 minutes)
- Bath in warm pool + bath in hot pool + bath in cold water pool (repeat 15/20 minutes)
Another way to use contrasts without using immersion is through contrast showers, which are already programmed to alternate the flow of cold and hot water and which, in their final phase, can include the fall of cold water from a bucket on top.
The most important advice about the use of the cold pool and that you should keep in mind is that the time of use of the pool should be gradual, starting with one minute and extending slightly as the body’s tolerance is greater and it can resist. good contrast.
Health Benefits of Cold Immersion Therapy
The fact that the cold water pool is increasingly popular and requested is already an indication that users notice its benefits on a physical and mental level.
If you are still considering integrating the cold water pool as part of your wellness spa circuit, here are some of the greatest benefits:
- General feeling of “awakening” and revitalization both physically and mentally.
- Increased feeling of energy.
- Improved muscle recovery and reduced post-exercise pain.
- Increased tolerance to cold, after continuous use.
- Better oxygenation and supply of nutrients to the skin due to increased blood circulation.
- It stimulates blood circulation and the immune system and facilitates the contraction and dilation of venous walls.
- Decreased swelling and inflammation, ideal for those suffering from chronic pain or arthritis.
- Improved mood by generating endorphins.
- Increased cell renewal.
- Acceleration of metabolic rate immediately after application (as the body works harder to maintain its internal temperature).
Conclusion: Why include a cold water pool in a Spa?
Incorporating a pool of cold water in a spa offers multiple benefits for both the body and the mind, improving the health and general well-being of both a conventional user and an athlete.
A properly designed cold water pool, with a temperature between 7º and 12ºC and a depth suitable for total immersion, can be effectively integrated into the thermal circuit of a spa.
Correct design and use, including controlled immersion cycles, maximizes benefits, ensuring user safety and satisfaction. Thus, not only cell regeneration and the production of endorphins are promoted, but also an increase in the metabolic rate, which together makes the cold water pool a valuable component for any modern wellness space.
Talk to the GodoPools team whether you need an advisory consultancy on your Wellness Zone project or if you need to develop your project from scratch.
