In keeping with the cooler temperatures and uncomfortable weather, we would like to introduce a sport that is becoming increasingly popular: ice swimming. In Berlin, too, more and more brave souls are venturing into the cool water. Whether at official events such as on 21.01.2024 in the Friedrichshagen lakeside resort or at regular meetings of enthusiastic bathing fans such as the Ice Dippers and the Berlin Sea Dogs. Read on to find out what happens to your body when you dare to go into the water, what else you need to consider when ice swimming and how you can prepare for it.
What happens in the body during ice bathing?
The cold stimulus, if correctly dosed, triggers a positive stress reaction. The pulse rate increases, blood pressure rises and the breathing rate quickens. The subsequent wave of warmth is caused by a large number of active substances released, including the stress hormones adrenaline and noradrenaline, which stimulate blood circulation in the body. This positive stress reaction leads to healthy counter-reactions with repeated ice bathing. Respiratory tract infections can be alleviated and bacteria and viruses are successfully combated. Cooling down can normalize nervous disorders and overheating of the body, and inflammatory processes – such as those that occur in rheumatism – can be positively influenced in the long term. The release of happiness hormones can even reduce depression.
When should you avoid ice bathing?
If you want to go ice bathing, you should be healthy. Absolute contraindications are blood pressure disorders, circulatory disorders of the heart, recent heart attacks and heart surgery, pacemakers, epilepsy, arterial occlusive disease, recent thrombosis, kidney disease and acute infections. In any case, it is advisable to have a health check-up with your family doctor beforehand.
How can you prepare for ice bathing?
The “jump” into the cold water should be prepared slowly and carefully. It is advisable to start with alternating showers. Regular sauna sessions are also beneficial. Ideally, you should start swimming in a lake or river in summer and continue to do so throughout the seasons to gradually get used to the colder water. It is also important to limit the duration of your swim. Beginners should not stay in the water for longer than 30 seconds at a water temperature of 5°C.
What to look out for when ice bathing?
There are a few bathing rules that must be observed. The water should only be shallow and have a shallow entrance so that it is easy to get in and out of the water. The head must not be submerged and should ideally be covered by a cap. In addition, you should not go swimming alone, but in groups. Warming up the body beforehand is very important to avoid further cooling after the ice bath. If you follow these rules, you can look forward to the positive effects of ice bathing on your body, mind and health.
