Off into the cold water – is ice bathing just a trend?
Imagine diving into ice-cold water in the middle of winter - sounds crazy? Maybe. But this very cold kick has been growing in popularity for some time now. Whether as a test of courage, stress reliever or health boost: ice bathing has long since crept into many people's winter routines. But what is really behind it? Why is jumping into the cold water so fascinating, and how can you do it safely and effectively?
My first time ice bathing
I went ice bathing for the first time in 2022. It was mid-November and I spontaneously made my way to the small forest behind my parents' house to take a dip in the small stream. There was no snow at the time, not to mention ice, but this experience in the still very cold water was so inspiring that it has stuck with me ever since and I now go into the cold water several times every year in autumn and winter. It's almost addictive, you could say.
Frosty temperatures, strong effects: The benefits of ice bathing
The effects of ice bathing go far beyond the initial shock of cold - it activates, strengthens and invigorates in a way that you can feel immediately. Some of the benefits include:
- Strengthen the immune system
Regular exposure to cold water can stimulate the immune system. The cold promotes the production of white blood cells, which are important for fighting disease. - Promotion of blood circulation
The cold shock causes the blood vessels to contract and then expand again when warmed up. This trains the vessels and improves blood circulation. - stress reduction and mental strength
Immersing yourself in cold water activates the parasympathetic nervous system, the part of the nervous system that ensures relaxation. At the same time, it strengthens mental resilience because you learn to stay in the unpleasant situation with discipline and mindfulness. - pain relief
The cold has an anti-inflammatory effect and can help with chronic pain, sore muscles or injuries. - Happiness hormones
After ice bathing, you often feel euphoric – this is due to endorphins and adrenaline, which are released by the cold.
What to look out for when ice bathing (for the first time)
Although ice bathing offers many benefits, caution is also required. To ensure it is a safe and positive experience, please keep the following points in mind:
- Start slow
Get your body used to the cold gradually. Regular showers with cold water are a good way to start. You don't have to go all out right away: starting slowly with your legs and working your way up is a good start. - Never bathe alone
Ice bathing can pose risks such as hypothermia or circulatory problems. Therefore, it is important to always have someone nearby who can help in an emergency. - Find the ideal bathing spot
Don't do what I did and go straight into a flowing body of water for your first ice bath - these are usually colder and getting in is often not so easy. The best option is a lake with a ladder or an ice bath (these are available in a very small format for balconies or terraces). - Choosing the right clothes
Wear bathing shoes or neoprene socks to protect your feet from the cold. You should also not submerge your hands in water when taking an ice bath, but rather hold them folded in front of your body. After the bath, you should immediately put on warm clothes and drink something warm. - Do not exaggerate
As a beginner, you should not stay in the water for more than one or two minutes (30 seconds is enough at the beginning). Listen to your body and get out if you feel uncomfortable. You don't have to prove anything to anyone. - Consider health restrictions
Ice bathing is not suitable for everyone. People with cardiovascular diseases, high blood pressure, diabetes or asthma should seek medical advice beforehand, as the cold can put a lot of strain on the circulatory system and respiratory system. Caution is also advised if you have circulatory problems or reduced sensitivity (e.g. diabetic neuropathy). Pregnant women should also consult their doctor beforehand.
Ice bathing as a ritual
As I mentioned at the beginning, ice bathing has now become an integral part of every winter for me. It has become a ritual that I experience consciously, often combined with breathing exercises. It is a practice that invigorates my body and mind, strengthens my health and at the same time gives me inner peace. The connection to nature, the silence of winter and the feeling of overcoming one's own limits also make ice bathing an unforgettable experience for me. Oh and by the way (because I get asked this a lot): I have never gotten sick after ice bathing.
So why not take the plunge into cold water? With the right preparation, ice bathing becomes an adventure that not only cools you down, but also enriches you immensely.
Interesting article on the topic: MICROADVENTURE
Photos: Nadine Pinezits, Cécile Meier
Nadine Pinezits
Nadine is a freelance editor and copywriter. She lives in Austria and commutes between Salzburg and Vienna. This means she is either in the mountains or in the urban jungle, but at the same time tries to spend as much time as possible in her beloved country, Portugal.
3 Comments
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Socktoe
As for socks, they should definitely be ones that don't absorb water, like neoprene socks, as described. They're not exactly fluffy socks, but if it helps, it might. Ice bathing itself is said to have health-promoting effects, but as far as I know, these haven't been proven yet.
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Nadalina
Even the eighth time, ice swimming still takes some courage. But once you step out of the cold water and slip into warm socks, the euphoria is truly unique. And there's certainly something to the idea that it reduces stress. That alone would make every ice swim worthwhile.
Yaili
Ice bathing definitely sounds exciting. If you weren't already a cold person and constantly had cold hands and feet, it would be interesting to try it out. Maybe it's just a matter of overcoming it the first time.