Safely through the cold – What you should definitely pay attention to when training in cold weather.

Cold water therapies are all the rage! More and more people are realizing the numerous health benefits - from boosting the immune system to improving mental resilience. These amazing therapies, like ice baths and cold plunges, are captivating people from all walks of life. But as beneficial as they can be, it's important to know and minimize the risks involved in order to realize the full potential of these therapies. This guide offers practical strategies to minimize the risks of cold water therapies so you can enjoy a safe and rewarding experience!

Staying in cold water offers numerous benefits that you are sure to benefit from. On a physiological level, cold water therapy has amazing effects: it reduces inflammation and swelling, and after the bath, the blood vessels dilate again, which improves blood circulation and the supply of nutrients. This process promotes muscle recovery and strengthens the immune system.

The mental benefits should not be underestimated either: those who overcome the initial shock and discomfort in cold water are proven to be better equipped to deal with stress. The body is put into an alert state, which means the nervous system learns to deal better with stressful situations. This makes us more mentally resilient.

identification and assessment of risks

Although cold water therapy offers many benefits, the risks should not be forgotten. It is particularly important not to become hypothermic. This can happen if the exposure time is too long or the water is too cold. People with cardiovascular problems or pre-existing conditions, especially high blood pressure, should not stay in cold water for too long.

It is important to note that prolonged exposure to cold water can lead to hypothermia, which is when the body loses heat faster than it can produce it, resulting in dangerously low body temperatures. The risk of hypothermia increases when the water temperature is very low or if you have not prepared properly.

cardiovascular problems

Caution is advised if you have high blood pressure, as sudden exposure to cold can cause blood pressure to rise sharply. This can cause blood vessels to narrow, making the heart work harder. As a result, serious cardiovascular events such as heart attacks or strokes could be triggered. A Finnish study in the International Journal of Circumpolar Health has shown that in people with untreated high blood pressure, blood pressure can rise when exposed to cold, which could increase the risk of a heart attack or stroke.

(Note: If you want to learn more about high blood pressure and breathing techniques, listen to the Breath Code podcast, which covers this topic in detail.)

risk minimization

Experts such as Professor Mike Tipton and Dr. Nikolaos Iconomidis provide valuable tips on how to avoid risks. Professor Tipton, an expert in extreme environments and human physiology, advises getting used to the cold slowly. He recommends starting with mild cold and gradually increasing the duration of exposure. People with cardiovascular diseases should consult a doctor before starting cold water therapy.

Dr. Nikolaos Iconomidis, a physician with extensive knowledge of cardiovascular health, lists specific contraindications for cold water diving. These include severe hypertension, cardiovascular disease, respiratory disease and peripheral artery disease. He strongly advises people with these conditions not to undergo cold water therapy as symptoms may worsen and serious health complications may occur.

Practical Steps

• Gradual acclimatization: Start with less intense forms of cold exposure, such as cold showers, and gradually increase the duration and intensity. This will allow your body to become accustomed to the lower temperatures and reduce the shock of more intense applications such as ice baths.

• Keep an eye on the temperature and duration: The water temperature should be safe (10-15°C is ideal for beginners) and the dip should not last too long. Start with short dips (1-2 minutes) and gradually increase the duration. A thermometer to monitor the water temperature is essential to ensure you do not expose yourself to dangerously cold conditions.

• Preparing for the cold shock: Before the ice bath, wet your face and neck with cold water to alleviate the cold shock somewhat.

• Thorough preparation and support: Adequate hydration and appropriate physical preparation are essential. Stretching exercises before the cold dive improve blood circulation, and slow, controlled breathing helps to cope with the initial shock. It is important that a companion or professional instructor is present, especially for beginners, in order to be able to provide immediate assistance if necessary. This recommendation is especially true for ice bathing and winter swimming in nature.

• After cold exercise: Get out of the cold water and warm up. Blankets, warm drinks and gentle exercise will help restore body temperature. Avoid sudden hot showers or baths immediately afterward, as these can cause rapid vascular changes, which could result in dizziness or fainting.

Conclusion:

Cold water therapies offer significant health benefits—provided you practice them responsibly. Knowing the risks and implementing safety measures will make these practices safe and effective. Enjoy the rejuvenating effects of cold water therapies without exposing yourself to the risks. Acclimate to the cold slowly, monitor conditions, prepare appropriately, and provide good aftercare. Consult your doctor before starting, and share your experiences to build a supportive community around these practices.