Ice swimming is like a test of courage that fearless people face anew every winter.

Ice bathing can be healthy – it promotes blood circulation and the immune system, can stimulate fat burning, and improve mental strength. The cold causes the blood vessels to constrict and then dilate, which trains the cardiovascular system. Furthermore, the cold stimulus releases endorphins (happiness hormones) and anti-inflammatory substances. However, ice bathing is not entirely without risk.

Important instructions:

• Medical examination: It is essential to have a medical examination before starting ice bathing, especially if you have any pre-existing health conditions.
• Never ALONE: There should always be a companion present to provide assistance in case of emergency.
• Start slowly: Ice swimming should not be seen as a gamble – it requires training. Good ways to get started are to shower with colder water or to begin ice swimming during the transitional seasons.
• Breathing: Proper breathing technique plays a crucial role in ice swimming. Take a deep breath before entering the water and fill your lungs completely with air. Lower yourself slowly into the water, exhaling slowly through your mouth and focusing on calm breathing.
• Listen to your body: Ice bathing creates a stressful situation for the body – don’t overexert yourself, and don’t stay in the ice water for more than 2 minutes. Immediately after ice bathing, warm up your body – wear warm clothing or warm up in a sauna.
• Regularity: Most of the benefits only become apparent with regular use.
• Not a substitute for medical treatment: Ice bathing should not be considered a substitute for medical treatment.

Positive effects:

• Improved blood circulation: The contraction and expansion of blood vessels trains the cardiovascular system.
• Strengthened immune system: The cold shocks can stimulate the production of immune cells and anti-inflammatory substances.
• Mental strengthening: Ice bathing can improve mood, boost self-confidence, and increase mental resilience.
• Better sleep: The nervous system is stimulated, which can lead to relaxation and improved sleep quality.