#icebathsafety - Ice bath Do`s and Don`ts

Preparation is everything...
To prepare for winter ice bathing, it's best to start with weekly outdoor bathing already in late summer. This way you get familiar with the area (entry, water depth, etc.). In addition, as the temperatures drop each week, you will slowly acclimate your body to the conditions of the coming fall and winter. If there are no lakes or rivers in your area (or it is already winter), you can also use cold showers for training. Have a look to this blog written by my partner in love & crime, Douwe van den Berg: How to take a cold shower - a guide for complete beginners

<- If you go ice swimming, always take company!
Remember the rule of two for ice bathing! I invented this rule of thumb for beginners to remember that they should always go into the ice in pairs of two, should not stay in the ice bath for more than 2 minutes (at 2 °C water temperature), and should not go ice bathing more than twice a week.

Tips for the first ice bath
(1) Take time for your first ice bath and mentally prepare for it with a breathing or meditation exercise of your choice.
(2) Set an intention for your ice bath. Do you want to boost your immune system, reduce inflammation, relieve stress, or strengthen your cardiovascular system? If you have a personal intention, jumping into the cold water will be easier.
(3) The jump into cold water is not to be taken literally. Walk (!) slowly into the water up to the level of your belly button and then dive under the water up to your shoulders. Please stay in the standing area. 
(4) Find a squatting position in which you can meditatively stay. Physical stillness helps you find inner stillness in the ice bath. Besides, water and swimming movement lead to much faster cooling of the body ;)
(5) Relax your body with each exhalation. Small sighs are very helpful for this! 
(6) Do not perform Wim Hof Breathing exercises in the water. I also do not recommend diving or holding your breath under water for safety reasons.
(7) Don't overestimate yourself. Stay only two minutes in the ice (at 2°C water temperature). That is about 24 breaths. As a simple rule of thumb for maximum duration of cold baths, I recommend staying in the water no longer than 15 minutes at 15°C water temperature, no longer than ten minutes at 10°C, and no longer than five minutes at 5°C. The optimal duration of an ice bath for beginners is much less. 
(8) Refrain from alcohol and other drugs before and after the ice bath. Also refrain from taking saunas or hot showers immediately after ice bathing. 

ENJOY YOUR ICEBATH!

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HEALTH REQUIREMENTS FOR ICE BATHING

Ice bathing can be practiced by any healthy person.
If you have a serious medical condition, consult a physician before taking an ice bath. 
Avoid ice baths in case of hypertension (of 160/100 mm Hg or higher), cardiac or vascular problems (cardiac arrhythmias, arteriosclerosis, angioneuropathies, Raynaud's syndrome type 2), cold urticaria and acute infections. 
If you suffer from migraine, I advise to be careful with ice baths and to start with cold showers. 

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