Venues offering Cold Plunge Pool

A cold plunge pool is a small pool whose water is kept markedly colder than a normal swimming pool, used to cool the body quickly after heat treatments or for a cold-water dip on its own. It is also known as a cold plunge; versions with added ice, or kept at a very low temperature by a cooling system, are also called ice baths. It is designed not for swimming but for getting into the water briefly and out again.

How do you use a cold plunge pool?

A cold plunge pool is mostly used after the sauna, steam room or hammam. After leaving the hot area, first rinse off the sweat with a quick shower, then get into the pool slowly using the steps. Jumping in is not recommended: sudden cold can trigger an involuntary deep gasp and rapid breathing, known as cold shock. Once in the water, focus on slowing your breathing; when you get out, dry off and give yourself time to warm up and rest.

The shower before getting in is also needed for hygiene: as cold plunge pools hold little water, sweat, cream and oil easily mix into it. For this reason, do not get in wearing body oil, cream or make-up, and tie up long hair. The hot-cold cycle can be repeated 2-3 times. A general framework for the order in which to use the wet areas can be found in the guide explaining the order in which to use the hammam, sauna, steam room and pool.

Duration: keep it short

Time in a cold plunge pool is kept short; even for regular users it usually does not go beyond a few minutes. The water temperature varies by venue and is the main factor that sets the time: the colder the water, the shorter your stay should be. Uncontrollable shivering, numbness, being unable to catch your breath or dizziness are signs that you need to get out of the pool immediately.

Who is it suitable for, and who should not go in?

A cold plunge pool suits those who use the sauna or hammam regularly and want to refresh themselves with the hot-cold cycle. Cold water gives a feeling of invigoration; athletes also use it, as it may help reduce the feeling of muscle soreness after training. The effect is temporary.

Getting into cold water suddenly constricts the blood vessels and raises the heart rate and blood pressure within a short time. For this reason, do not go in without your doctor's approval in the following cases:

• Cardiovascular disease, a heart rhythm disorder, a previous heart attack or stroke
• Uncontrolled high blood pressure
• Extreme sensitivity to cold, such as Raynaud's phenomenon and cold urticaria
• Epilepsy
• Pregnancy

Do not use a cold plunge pool after drinking alcohol, with a feverish illness or when you are on your own. In older people and children the body may react to cold more quickly; for them the time should be kept even shorter, and someone must always be with them.

How it differs from similar facilities

Unlike the thermal pool and the jacuzzi, which are for relaxing in warm or hot water, a cold plunge pool is used for a brief cold effect. Compared with a cold shower, the effect is more intense because the water surrounds the whole body at once; for those not used to the cold, a cold shower is a more controlled way to start. At fitness and wellness clubs a cold plunge pool is often found next to the sauna, while at hotel spas and hammams it is part of the wet area.

What to ask before using it

• What temperature the water is kept at
• Whether the cold plunge pool comes with the sauna and other wet areas, or is charged separately
• Whether day use is possible; at clubs and hotel spas, access depends on membership or staying at the hotel
• Whether there is an attendant at the pool
• How the water is treated and how often it is changed