Blog · Adventure
Ice swimming: how to get started safely
Water below 5 degrees, short breaths, then an incredible rush of energy. How to approach ice-cold swimming step by step – without taking unnecessary risks.
Why do so many people jump into ice-cold water?
People who try it almost always describe the same thing: after the first shock comes a feeling of clarity, calm and energy that lasts for hours. Ice swimming is also a mental challenge and a community: you meet at the lake, go in together and warm up together. We live it every winter at the Zollhaus Open.
But cold water has to be taken seriously. Here’s how to start the right way.
1. Talk to your doctor first
Cold puts strain on the heart and circulation. If you have heart problems, high blood pressure, asthma or other conditions, get medical advice before you start. It is a step that applies to everyone, not only those with known conditions.
2. Never alone
Rule number one. Always go in with someone, or at least with a person on shore keeping an eye on you. Even better, an experienced group.
3. Start in autumn, not in the middle of winter
The easiest way to get used to it is to keep swimming outdoors as the water cools down, week after week. Your body adapts gradually. Alternatively: daily cold showers, then very short dips.
4. A few minutes are enough
At first, a few seconds or a minute is enough. Go in calmly, focus on a long exhale to get past the “cold shock” breathing of the first seconds and don’t put your head under water. Get out when you decide to – not when you are already shivering hard or your hands no longer respond.
5. Watch out for afterdrop
After you get out, your body temperature can keep dropping for several minutes: this is called afterdrop. That’s why it is important to warm up straight away and in the right way:
- dry off and take off your wet swimsuit straight away;
- dress in layers, starting with your torso, with a hat and socks;
- drink something warm – no alcohol;
- move gently; avoid an immediate hot shower, it’s better to warm up gradually.
What to bring
- a brightly coloured, highly visible swim cap;
- neoprene gloves and socks;
- a large towel and a changing robe or coat;
- warm clothes that are easy to put on;
- a thermos with a hot drink.
From our shop
Double sauna tent with wood stove
- Room for 8–10 people
- 3-layer quilted fabric
- Stainless steel stove with glass door
- Free shipping to Italy and Europe
Anyone who swims regularly in a group, at a lake or in a club knows how much it helps to have a warm place a few steps from the water. That’s why we have a sauna tent in our shop – and why there’s always one at the Zollhaus Open.
From our shop
Zollhaus Open embroidered patch – 7 cm
- For backpack, jacket or changing robe
- Embroidered
- For those who have swum in ice – or are about to
Ice bathing at the Zollhaus
Try it with us at the Landhotel Altes Zollhaus
Our guided ice baths take place at the Landhotel Altes Zollhaus in Germany’s Ore Mountains: in the forest lake next to the hotel or in an ice-cold tub.
- Wim Hof Method weekends with certified instructors
- Breathing, ice baths and mindset
- Four saunas to warm up afterwards
Ice swimming FAQ
At what temperature does it count as ice swimming?
In competitions, ice swimming means water at 5 °C or below. But even below 10–12 °C the water is very cold and needs to be approached with caution.
How long can I stay in the water?
At first a few seconds or a minute. The time increases gradually with experience. Always get out before you shiver hard or lose feeling in your hands.
Should I put my head under water?
For beginners it’s better not to: keep your head out of the water and wear a swim cap.
Is ice swimming good for your health?
Many people report more energy and wellbeing, but scientific studies are still limited and the cold carries real risks. Talk to your doctor before you start.
Join the community
The best way to start is with experienced people. Come and see us at the Zollhaus Open or at one of our events.
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