{"id":15220,"date":"2026-10-22T16:31:31","date_gmt":"2026-10-22T16:31:31","guid":{"rendered":"https:\/\/addicted-to.com\/?p=15220"},"modified":"2026-10-27T17:52:52","modified_gmt":"2026-10-27T17:52:52","slug":"ice-swimming-for-beginners","status":"publish","type":"post","link":"https:\/\/addicted-to.com\/en\/ice-swimming-for-beginners\/","title":{"rendered":"Ice swimming: how to get started safely"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15220\" class=\"elementor elementor-15220 elementor-bc-flex-widget\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a0bfe66 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"a0bfe66\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column 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img.photo{width:100%;height:100%;object-fit:cover;max-width:none;display:block}\n\n\/* Sadhu Board \u2013 box prodotto + FAQ *\/\n#atnb .atn-prod{display:grid;grid-template-columns:minmax(0,.9fr) minmax(0,1.1fr);gap:clamp(20px,4vw,48px);align-items:center;background:var(--card);border-radius:10px;box-shadow:0 20px 44px rgba(14,26,31,.08);padding:clamp(16px,3vw,32px)}\n@media (max-width:760px){#atnb .atn-prod{grid-template-columns:1fr}}\n#atnb .atn-prod .ph{aspect-ratio:1\/1;background:#fff}\n#atnb .atn-prod h3{font-size:clamp(1.5rem,2.6vw,2.05rem);letter-spacing:-.025em;line-height:1.1;margin:.35em 0 .6em}\n#atnb .atn-prod ul{list-style:none;padding:0;margin:0 0 1.5em}\n#atnb .atn-prod li{padding:.45em 0 .45em 1.7em;position:relative;border-bottom:1px solid rgba(14,26,31,.1)}\n#atnb .atn-prod li::before{content:\"\u2713\";position:absolute;left:0;color:var(--green);font-weight:800}\n#atnb .atn-cta{display:flex;flex-wrap:wrap;gap:12px;margin-top:8px}\n#atnb .atn-faq{border-top:1px solid rgba(14,26,31,.12);margin-top:1.2em}\n#atnb .atn-faq details{border-bottom:1px solid rgba(14,26,31,.12)}\n#atnb .atn-faq summary{cursor:pointer;list-style:none;font-weight:700;font-size:1.08rem;padding:18px 44px 18px 0;position:relative;line-height:1.35}\n#atnb .atn-faq summary::-webkit-details-marker{display:none}\n#atnb .atn-faq summary::after{content:\"+\";position:absolute;right:6px;top:50%;transform:translateY(-50%);font-size:1.6rem;line-height:1;color:var(--green);font-weight:400;transition:transform .25s}\n#atnb .atn-faq details[open] summary::after{transform:translateY(-50%) rotate(45deg)}\n#atnb .atn-faq details p{margin:0 0 20px;color:var(--muted)}\n<\/style>\n\n\n<div id=\"atnb\" data-no-translation=\"\" data-post=\"15220\" lang=\"en\"><div class=\"prog\" aria-hidden=\"true\"><\/div><header class=\"hero\"><img class=\"photo\" src=\"https:\/\/addicted-to.com\/wp-content\/uploads\/2025\/02\/zollhaus-open-ice-swimming.jpg\" alt=\"Ice swimming: how to get started safely\" fetchpriority=\"high\" decoding=\"async\"><div class=\"wrap\"><a class=\"crumb\" href=\"\/en\/blog\/\"><span aria-hidden=\"true\">\u2190<\/span> <span>All articles<\/span><\/a><p class=\"label\"><span>Blog<\/span> \u00b7 <span>Adventure<\/span><\/p><h1>Ice swimming: how to get started safely<\/h1><p class=\"lead\">Water below 5 degrees, short breaths, then an incredible rush of energy. How to approach ice-cold swimming step by step \u2013 without taking unnecessary risks.<\/p><div class=\"meta\"><span class=\"chip\"><i><\/i><time datetime=\"2026-10-22\">22 October 2026<\/time><\/span><span class=\"chip\" data-rt-auto=\"\">2 min read<\/span><span class=\"chip\">Addicted To Nature<\/span><\/div><\/div><a class=\"scrolldown\" href=\"#atnb-art\" aria-label=\"Scroll\">\u2193<\/a><\/header><article class=\"art\">\n<div class=\"blk narrow rv\"><div class=\"prose\"><h2>Why do so many people jump into ice-cold water?<\/h2><p>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 <a href=\"\/en\/zollhaus-open-2027\/\">Zollhaus Open<\/a>.<\/p><p>But cold water has to be taken seriously. Here\u2019s how to start the right way.<\/p><\/div><\/div>\n<div class=\"blk narrow rv\"><div class=\"prose\"><h2>1. Talk to your doctor first<\/h2><p>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.<\/p><h2>2. Never alone<\/h2><p>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.<\/p><h2>3. Start in autumn, not in the middle of winter<\/h2><p>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.<\/p><\/div><\/div>\n<div class=\"blk rv\"><div class=\"cols\"><div class=\"stack\"><div class=\"prose\"><h3>4. A few minutes are enough<\/h3><p>At first, <strong>a few seconds or a minute<\/strong> is enough. Go in calmly, focus on a long exhale to get past the \u201ccold shock\u201d breathing of the first seconds and don\u2019t put your head under water. Get out when you decide to \u2013 not when you are already shivering hard or your hands no longer respond.<\/p><\/div><\/div><div class=\"stack\"><figure class=\"ph\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2025\/01\/gerrit-curcio-eisschwimmer.jpeg\" alt=\"Swimmer in ice-cold water\"><\/figure><\/div><\/div><\/div>\n<div class=\"blk narrow rv\"><div class=\"prose\"><h2>5. Watch out for afterdrop<\/h2><p>After you get out, your body temperature can keep dropping for several minutes: this is called <strong>afterdrop<\/strong>. That\u2019s why it is important to warm up straight away and in the right way:<\/p><ul><li>dry off and take off your wet swimsuit straight away;<\/li><li>dress in layers, starting with your torso, with a hat and socks;<\/li><li>drink something warm \u2013 no alcohol;<\/li><li>move gently; avoid an immediate hot shower, it\u2019s better to warm up gradually.<\/li><\/ul><h2>What to bring<\/h2><ul><li>a brightly coloured, highly visible swim cap;<\/li><li>neoprene gloves and socks;<\/li><li>a large towel and a changing robe or coat;<\/li><li>warm clothes that are easy to put on;<\/li><li>a thermos with a hot drink.<\/li><\/ul><\/div><\/div>\n<div class=\"blk rv\"><div class=\"atn-prod\"><figure class=\"ph\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2026\/10\/tenda-sauna-doppia-bosco-02.jpg\" alt=\"Double sauna tent with wood stove \u2013 Addicted To Nature\"><\/figure><div><p class=\"label\">From our shop<\/p><h3>Double sauna tent with wood stove<\/h3><ul><li>Room for 8\u201310 people<\/li><li>3-layer quilted fabric<\/li><li>Stainless steel stove with glass door<\/li><li>Free shipping to Italy and Europe<\/li><\/ul><div class=\"atn-cta\"><a class=\"btn btn-go\" href=\"\/en\/product\/tenda-sauna-doppia-trapuntata-con-stufa-a-legna-6-8-persone\/\"><span>Discover the sauna tent<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/a><\/div><\/div><\/div><\/div>\n<div class=\"blk narrow rv\"><div class=\"prose\"><p>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\u2019s why we have a <a href=\"\/en\/product\/tenda-sauna-doppia-trapuntata-con-stufa-a-legna-6-8-persone\/\">sauna tent<\/a> in our shop \u2013 and why there\u2019s always one at the Zollhaus Open.<\/p><\/div><\/div>\n<div class=\"blk rv\"><div class=\"atn-prod\"><figure class=\"ph\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2026\/10\/patch-zollhaus-open-ricamata.jpg\" alt=\"Zollhaus Open embroidered patch \u2013 7 cm \u2013 Addicted To Nature\"><\/figure><div><p class=\"label\">From our shop<\/p><h3>Zollhaus Open embroidered patch \u2013 7 cm<\/h3><ul><li>For backpack, jacket or changing robe<\/li><li>Embroidered<\/li><li>For those who have swum in ice \u2013 or are about to<\/li><\/ul><div class=\"atn-cta\"><a class=\"btn btn-go\" href=\"\/en\/product\/patch-ricamata-zollhaus-open\/\"><span>Discover the patch<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/a><\/div><\/div><\/div><\/div>\n<div class=\"blk rv atn-zbox\"><div class=\"atn-prod\"><figure class=\"ph\"><img src=\"https:\/\/addicted-to.com\/wp-content\/uploads\/2024\/12\/wim-hof-method-workshop-germany-1.jpg\" alt=\"Ice bath in the frozen lake at the Zollhaus\" loading=\"lazy\" decoding=\"async\"><\/figure><div><p class=\"label\">Ice bathing at the Zollhaus<\/p><h3>Try it with us at the Landhotel Altes Zollhaus<\/h3><p>Our guided ice baths take place at the <strong>Landhotel Altes Zollhaus<\/strong> in Germany\u2019s Ore Mountains: in the forest lake next to the hotel or in an ice-cold tub.<\/p><ul><li>Wim Hof Method weekends with certified instructors<\/li><li>Breathing, ice baths and mindset<\/li><li>Four saunas to warm up afterwards<\/li><\/ul><div class=\"atn-cta\" style=\"display:flex;flex-wrap:wrap;gap:10px\"><a class=\"btn btn-go\" href=\"https:\/\/landhotel-altes-zollhaus.com\/wim-hof\/\" target=\"_blank\" rel=\"noopener\"><span>Wim Hof at the Landhotel Zollhaus<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/a><a class=\"btn btn-ghost\" href=\"https:\/\/www.retreat-zentrum.com\/wim-hof-methode-gerrit-und-isabel\" target=\"_blank\" rel=\"noopener\"><span>Wim Hof at the Retreat Zentrum<\/span><\/a><\/div><\/div><\/div><\/div><div class=\"blk narrow rv\"><div class=\"prose\"><h2>Ice swimming FAQ<\/h2><div class=\"atn-faq\"><details><summary>At what temperature does it count as ice swimming?<\/summary><p>In competitions, ice swimming means water at 5 \u00b0C or below. But even below 10\u201312 \u00b0C the water is very cold and needs to be approached with caution.<\/p><\/details><details><summary>How long can I stay in the water?<\/summary><p>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.<\/p><\/details><details><summary>Should I put my head under water?<\/summary><p>For beginners it\u2019s better not to: keep your head out of the water and wear a swim cap.<\/p><\/details><details><summary>Is ice swimming good for your health?<\/summary><p>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.<\/p><\/details><\/div><\/div><\/div>\n<div class=\"blk narrow rv\"><div class=\"prose\"><h2>Join the community<\/h2><p>The best way to start is with experienced people. Come and see us at the Zollhaus Open or at one of our events.<\/p><\/div><div class=\"atn-cta\"><a class=\"btn btn-go\" href=\"\/en\/eventi\/\"><span>Discover our events<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/a><\/div><\/div>\n<\/article><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"inLanguage\":\"en\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"At what temperature does it count as ice swimming?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"In competitions, ice swimming means water at 5 \u00b0C or below. But even below 10\u201312 \u00b0C the water is very cold and needs to be approached with caution.\"}},{\"@type\":\"Question\",\"name\":\"How long can I stay in the water?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"At first a few seconds or a minute. The time increases gradually with experience. 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Talk to your doctor before you start.\"}}]}<\/script><div class=\"share\"><small>Share<\/small><a data-s=\"wa\" href=\"https:\/\/wa.me\/\" target=\"_blank\" rel=\"noopener\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M12 2a10 10 0 0 0-8.6 15.1L2 22l5-1.3A10 10 0 1 0 12 2Zm5.3 14.2c-.2.6-1.3 1.2-1.8 1.2-.5.1-1 .2-3.3-.7-2.8-1.1-4.5-3.9-4.7-4.1-.1-.2-1.1-1.5-1.1-2.9s.7-2 1-2.3c.2-.3.5-.3.7-.3h.5c.2 0 .4 0 .6.5l.8 2c.1.2.1.4 0 .5l-.3.5-.4.4c-.1.1-.3.3-.1.6.2.3.8 1.3 1.7 2.1 1.1 1 2.1 1.3 2.4 1.5.3.1.5.1.6-.1l.9-1.1c.2-.3.4-.2.7-.1l1.9.9c.3.1.5.2.5.3.1.2.1.7-.1 1.2Z\"><\/path><\/svg><span>WhatsApp<\/span><\/a><a data-s=\"fb\" href=\"https:\/\/www.facebook.com\/\" target=\"_blank\" rel=\"noopener\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M13.5 22v-8h2.7l.4-3.2h-3.1V8.8c0-.9.3-1.5 1.6-1.5h1.7V4.4c-.3 0-1.3-.1-2.5-.1-2.5 0-4.1 1.5-4.1 4.2v2.3H7.4V14h2.8v8h3.3Z\"><\/path><\/svg><span>Facebook<\/span><\/a><button type=\"button\" data-s=\"cp\"><svg viewBox=\"0 0 24 24\" aria-hidden=\"true\"><path d=\"M10.6 13.4a1 1 0 0 1 0-1.4l3.5-3.5a3 3 0 1 1 4.2 4.2l-2 2a1 1 0 1 1-1.4-1.4l2-2a1 1 0 0 0-1.4-1.4L12 13.4a1 1 0 0 1-1.4 0ZM13.4 10.6a1 1 0 0 1 0 1.4l-3.5 3.5a3 3 0 1 1-4.2-4.2l2-2a1 1 0 1 1 1.4 1.4l-2 2a1 1 0 0 0 1.4 1.4l3.5-3.5a1 1 0 0 1 1.4 0Z\"><\/path><\/svg><span>Copy link<\/span><\/button><\/div><section class=\"band cta\"><div class=\"wrap\"><p class=\"label\">Live Nature<\/p><h2>From reading to adventure.<\/h2><p class=\"lead\">Join our outdoor events or discover the projects we carry out in Sicily and beyond.<\/p><div class=\"actions\"><a class=\"btn btn-go\" href=\"\/en\/eventi\/\"><span>Discover the events<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/a><a class=\"btn btn-ghost\" href=\"\/en\/impatto\/\"><span>Our impact<\/span><\/a><\/div><\/div><\/section><section class=\"band more\"><div class=\"wrap\"><p class=\"label\">Keep reading<\/p><h2 class=\"sh\">More stories from Nature<\/h2><div class=\"grid\"><a class=\"pc rv\" href=\"\/en\/best-beaches-cefalu\/\"><figure class=\"ph\"><img decoding=\"async\" src=\"https:\/\/addicted-to.com\/wp-content\/uploads\/2026\/10\/baia-kalura-cefalu-spiagge-768x432.jpg\" alt=\"The most beautiful beaches around Cefal\u00f9\" loading=\"lazy\"><\/figure><div class=\"cb\"><small>Adventure<\/small><h3>The most beautiful beaches around Cefal\u00f9<\/h3><p>Sand below the Rocca, coves between the rocks, crystal-clear water: the beaches of Cefal\u00f9 and the surrounding area that we love most \u2013 and what to pack to enjoy them to the full.<\/p><span class=\"go\"><span>Read<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/span><\/div><\/a><a class=\"pc rv\" href=\"\/en\/hikes-around-cefalu\/\"><figure class=\"ph\"><img decoding=\"async\" src=\"https:\/\/addicted-to.com\/wp-content\/uploads\/2026\/10\/rocca-cefalu-escursioni-natura-768x431.jpg\" alt=\"Nature hikes around Cefal\u00f9\" loading=\"lazy\"><\/figure><div class=\"cb\"><small>Adventure<\/small><h3>Nature hikes around Cefal\u00f9<\/h3><p>From the Rocca above the old town to the forests of the Madonie: the hikes around Cefal\u00f9 we recommend to our friends \u2013 with a few tips on what to bring.<\/p><span class=\"go\"><span>Read<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/span><\/div><\/a><a class=\"pc rv\" href=\"\/en\/polarized-sunglasses-beach\/\"><figure class=\"ph\"><img decoding=\"async\" src=\"https:\/\/addicted-to.com\/wp-content\/uploads\/2026\/09\/nachhaltige-sonnenbrillen-aus-azetat-768x768.jpg\" alt=\"Polarized sunglasses: do you really need them at the beach?\" loading=\"lazy\"><\/figure><div class=\"cb\"><small>Guides<\/small><h3>Polarized sunglasses: do you really need them at the beach?<\/h3><p>Glare on the water, tired eyes, squinting: what polarized lenses actually do, when you need them and how to choose the right pair for the sea, boats and hikes.<\/p><span class=\"go\"><span>Read<\/span> <span aria-hidden=\"true\">\u2192<\/span><\/span><\/div><\/a><\/div><\/div><\/section><\/div>\n\n\n<script>(function(){\nvar R=document.getElementById('atnb'); if(!R||R.getAttribute('data-ready'))return; R.setAttribute('data-ready','1');\nvar L=((document.documentElement.lang||'it')+'').slice(0,2).toLowerCase(); if(!\/^(it|en|de)$\/.test(L))L='it';\nvar T=(window.ATNB_T||{})[L]||{};\nvar LOC={it:'it-IT',en:'en-GB',de:'de-DE'}[L];\nvar MIN={it:' min di lettura',en:' min read',de:' Min. 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