Makala's Top Tips! From our Community Newsletter - January 2026
Each month Makala Jones, our Bluetit Head Swim Coach and Water Development Director, writes for our community newsletter her Top Tips for swimming and dipping. You can have a read below...
Combining sauna and cold water immersion is something that is growing fast. Both sauna (hot treatment) and cold water dipping (cold treatment) are great ways to reset your body and mind.
But what does it do?
A sauna will increase blood flow and loosen muscles, and your body releases endorphins which are a natural pain killer. It also reduces Cortisol (stress hormone) levels so this helps most people to feel calmer, cozy and sleepy - almost in a meditative state of mind.
Cold water immersion will trigger a surge of Dopamine, Norepinephrine and Adrenaline. These hormones can sharpen your focus and wake you up quickly. They also increase the flight or fight response. Dopamine stays in your system longer than endorphins so your mood can feel lifted for a period of time after the cold water immersion.
If you like this contrast therapy, keep it simple and safe. The length of time you should stay in the sauna and/or cold immersion will differ for each individual. You can ask yourself these questions:
How you are feeling?
How many times have you done this before?
How hot or cold are the sauna and water temperature?
Always start with a short amount of time in each and do not get too hot or too cold moving between each of them. A suggestion could be:
- Sauna 5 - 10 min
- Cold water 1 - 2 min
- Repeat 1–2 rounds
Build these times up over time and at your own pace. It's always best to do it with someone else, in case you feel dizzy or unwell at any point. Always get dried and dressed quickly.
End on a hot sauna if your goal is relaxation or sleep. End on the cold water immersion if your goal is alertness and more energy!
You can sign up for our Bluetit monthly Community Newsletter here!