When can you do them? How long? At what temperature should the water be?
The definition of cold water baths is"exposure to cold,"that is, subjecting your body to a significant drop in temperature.
You might be wondering if you can do it at any época del año (summer, winter, etc.), time of the year how long you should be under the cold water shower, the temperature the water should be, or what is the best time of day to do it.
In this article, we answer all those questions, even teaching you a page where you can find out the tap water temperature in your province (Spain).
Next, we summarize a scientific article that explains the benefits of cold water.
1. Article: Human Physiological Responses to Immersion in Water of Different Temperatures.
(Key information)
This study submerged young men for one hour in water at different temperatures (32 °C, 20 °C, and 14 °C).
- 1. Results:
- At 32 °C , it reduced heart rate and both systolic and diastolic blood pressure, and concentrations of cortisol and aldosterone.
- At 20 °C , a similar decrease in blood pressure was observed. Plasma aldosterone concentration remained unchanged, while cortisol tended to decrease.
- At 14 °C , it increased metabolic rate, heart rate, and blood pressure, and increased plasma concentrations of norepinephrine and dopamine . Plasma adrenaline concentrations remained stable.
1.2. Key Data
- Increase in dopamine = 250%.
- Increase in norepinephrine = 530%.
2. Explanation: Cold Water and its Benefits in Your Daily Life.
It's complicated to put all the concepts related to this article on the table and come to a dogmatic conclusion. So, I'll try to explain the most basic concepts, how and why to apply them in everyday life.
Comparison of the Effect of Cold Water and Other Actions or Substances.
Beyond the mental challenge of taking a cold shower, there's a hormonal explanation, and the first beneficial factor is the secretion of a high dose of long-lasting dopamine .Evidence suggests that after cold exposure, the increase in dopamine levels can last between 3 and 4 hours. To put it in context:
- Eating chocolate = + 150%
- Having sexual intercourse = + 200%
- Nicotine = + 250%
- Cocaine = + 250%
The increases from these stimuli only last minutes and even seconds (nicotine).
What is dopamine and why does it affect me?
How do I incorporate it into my daily routine?
- Duration = 1 minute per day (minimum)
- 11 minutes per week promotes the production of "brown fat".
- Shower temperature(as cold as possible): The cold water shower or bath will be more effective from 14ºC.
Check the temperature of your shower water here. aquí.
Contraindications
- You might have wondered what happens to your muscles when you bathe in cold water. The answer is that it has an anti-inflammatory effect. This means that if you train for hypertrophy, it's better to take a cold shower before training.
- With minors, it is not clear if the response is the same, so it is not recommended to promote this practice in them uncontrollably. It is better that they do it gradually and under supervision.
Can Cold Exposure be Integrated into Your Secondary School Class?
It is contraindicated in minors, as their response may be different from that of an adult. It is recommended to discuss the topic with students over 16 years of age and even then, to be cautious and ensure that if they do it, they do it in a controlled, progressive manner and with the knowledge of their legal guardians.
Beyond this warning, it is an interesting topic to discuss with those over 16. It's about providing them with a tool they can use in their daily life to improve and get to know themselves better.
In their case, it often works to compare dopamine with TikTok. 15" stimuli that temporarily deplete their reserves. They tend to share their experiences with these sensations because it is a current topic for them, of which they may not be aware.
A way to introduce your class to scientific innovation related to the subject can be through our "Scientific Questions" project. Challenge their intelligence and make knowledge attractive.Preguntas Científicas». Reta su inteligencia y haz atractivo el conocimiento.
4. Sources
- Srámek P, Simecková M, Janský L, Savlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000 Mar;81(5):436-42. doi: 10.1007/s004210050065. PMID: 10751106.
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