Introduction: Cold Water Immersion Therapy
Cold water immersion (contrast baths or cold plunge) is a practice with ancient roots in thermal traditions. As early as the 5th century BC, Roman baths included frigidariums (cold rooms) where users immersed themselves in cold pools after steam rooms and hot baths. Today, cold water therapy is experiencing a true resurgence due to growing interest in its health benefits. Surprisingly to some, many people find a brief icy bath almost as relaxing as a hot sauna session or hot tub soak.
What Does It Involve?
Essentially, a cold plunge pool is a small, shallow pool filled with very cold water, designed for brief immersion (not swimming) to provide a refreshing and therapeutic effect. It occupies roughly the same space as a small hydrotherapy bathtub, and the water is typically maintained between 3 °C and 15 °C. Usually part of a hydrotherapy circuit—e.g., after enjoying a sauna or steam bath—the user takes a quick plunge into the cold pool to create intense thermal contrast. This contrast immediately activates blood circulation and stimulates the nervous system, delivering an energizing sensation throughout the body. Many spas even complement the cold plunge with a small hot-water pool (~38 °C) to alternate between heat and cold as part of contrast therapy.
Therapeutic & Wellness Benefits of Cold Water
Exposure to cold water for a few minutes produces multiple positive effects on the body, both in terms of physical recovery and overall wellbeing. Key benefits include:
Improved circulation & invigorating energy: The cold shock causes vasoconstriction followed by vasodilation, which stimulates blood flow and oxygenates tissues, creating a “wake-up” effect for body and mind. Many users report feeling revitalized after a cold dip.
Faster muscle recovery: Immersing in cold water after intense exercise helps accelerate bodily recovery. The cold reduces fatigue and muscle soreness, alleviating post-workout stiffness. This technique is widely used by professional athletes after competitions and strenuous training.
Reduced inflammation & pain relief: Cold therapy has a well known anti-inflammatory effect. Vasoconstriction reduces tissue swelling and fluid leakage, thereby easing inflammation and relieving muscle and joint pain. This is especially beneficial in injury recovery, post trauma rehabilitation, and even chronic pain or arthritis management.
Boosted immune system: With regular use, heat cold contrasts can support immune response. Improved blood circulation stimulates the immune system and vascular tone, contributing to greater resilience against illnesses. Some recent studies show promising indications in this regard.
Faster muscle recovery A chilly plunge triggers the release of endorphins—neurotransmitters associated with wellbeing and euphoria. This instantly improves mood and helps combat stress and anxiety. Many users describe a sense of mental clarity and elevated mood after cold immersion.
Exposure should be brief (typically 2–5 minutes initially, never exceeding 10 minutes), and it's not recommended for people with heart or blood pressure conditions without medical supervision. When done properly, cold water therapy offers both therapeutic benefits (speeding physical recovery, reducing inflammation) and holistic wellness (improving mood, enhancing vitality), fitting perfectly into modern health and spa programs.
Cold Plunge Pools: Types & Features
In professional settings such as sports clubs, gyms, wellness resorts, and hotels, installing a cold plunge pool in the so called water wellness zones complements the facility’s wellbeing offerings and enhances user appeal without overly complex long term maintenance. Below are the most common types of cold plunge pools—and why high end options are often recommended for intensive use in clubs and hotels.
Stainless Steel Pools
Stainless steel plunge pools represent the top tier solution in this field and are widely recommended for high use professional environments (elite sports clubs, 5★ hotels, premium wellness centers). This material excels in strength, hygiene, and durability. Pools are constructed as fully welded monolithic units, ensuring absolute watertightness —no leaks or porous joints. The smooth, non porous metal surface resists dirt, algae, and bacteria, making cleaning and hygiene easy. Stainless steel is unaffected by vibrations, sudden temperature changes, or chemical disinfectants, requiring minimal maintenance and lasting for decades. Visually, polished steel walls project a high quality, modern aesthetic. Though initial costs are higher compared to other options, they offer the best longevity and performance, ideal for daily intensive use in luxury spas and sports facilities.
Prefabricated Acrylic or Polyester Pools
A common mid range option is prefabricated pools made from acrylic or fiberglass reinforced polyester. These tubs arrive factory formed in one or more standard sizes (usually large enough for one person up to neck depth, similar to a small hydrotherapy bath). They are relatively easy to install, saving time. Benefits include lower costs, good thermal insulation (the material retains cold), and hygienic smooth surfaces that resist bacteria and algae. Quality acrylic is durable and can withstand daily use without cracking. However, compared to steel, acrylic pools may be less durable under very heavy use (acrylic can scratch or wear over time) and offer fewer customization options in shape, size, or finish. Nevertheless, a well maintained acrylic plunge effectively maintains cold water and delivers the needed cold contrast. They are popular in gyms, small spas, and clubs that want an ice bath experience on a moderate budget.
Custom-Built In-Situ Pools
“Built-in-place” pools are constructed on-site and fully integrated within the space’s structure. Typically made from reinforced concrete, followed by waterproofing and decorative finishes (e.g., glass mosaic tiles, ceramic, natural stone). The major advantage here is complete customization—you can design the plunge pool in any shape, size, or style to match the spa or club’s aesthetic. For example, you might create a small circular mosaic basin or a minimalist square pool aligned with a sauna. With professional construction, the result is highly solid and durable. Perfect waterproofing is critical to avoid future leaks. Maintenance requires regular cleaning of tile grout and surfaces to prevent algae. Professionals often use epoxy grout and easy-clean, slip-resistant surfaces. When built correctly, these pools match prefabricated options in performance, maintain water between ~10 13 °C, and handle heavy daily use. Their strength lies in aesthetics: they bring distinctive value and can serve as a unique design element in luxury hotels or resorts. Downsides include higher and variable costs (depending on size, materials, construction complexity) and longer project timelines than simply installing prefabricated units.
Wellpro® Plunge Pools
Perhaps the best option of all are the pools developed with Wellpro® technology, exclusive to Freixanet Wellness. This technology can be applied to both prefabricated and custom-built plunge pools, combining the advantages of both while ensuring total watertightness and impermeability. It guarantees flawless performance in high-demand environments such as hotel spas and sports clubs. These pools integrate wellness-specific refrigeration systems, featuring low-consumption compressors and high-density thermal insulation. Their insulation capacity is so effective that it enables a significant reduction in energy consumption, lowering it by 60 to 70%. Moreover, all components comply with European ecological efficiency regulations (ErP) and are designed to minimize environmental impact without compromising performance. In terms of maintenance, the filtration systems are dimensioned for fast, effective cleaning, and key components are strategically arranged for direct access, minimizing downtime. Therefore, for high-end projects seeking the very best in customization and perceived quality, a cold plunge pool with Wellpro® technology is the ideal choice.
In conclusion, installing a high-quality cold plunge pool enhances any wellness or sports space. From a therapeutic standpoint, it provides an effective tool for muscle recovery and cardiovascular health. On the wellness side, it offers a stimulating, distinctive experience—highly valued by today's clients who seek complete spa circuits. While there are entry-level options available, the most exclusive plunge pools—particularly those made of stainless steel or custom-built with waterproofing guarantees and Wellpro® technology—are strongly recommended for elite sports clubs and hotels looking to deliver the best service and long-term durability. As we’ve seen, investing in higher-quality materials clearly pays off in terms of performance, longevity, and visual presence, making it cost-effective in demanding, high-use environments. Each project must assess its own budget and needs, but always in collaboration with specialized professionals (such as Freixanet Wellness, a benchmark in the sector) to ensure the cold plunge pool meets the highest standards of safety, therapeutic effectiveness, and user satisfaction.
