There’s so much advice out there on cold water immersion telling you what to do and how to do it. But we understand that cold water exposure is a very personal thing and we all do it differently depending on why we’re doing it, what we’re using to do it, and the environment available to us. So we’ve put together 8 easy steps to help you get a good grip on your practice and some of the things you might want to consider before you jump in.
Ice evolution
It’s called many things. Deliberate cold exposure. Cold water therapy. Cold water immersion. Cold training. Cold thermogenesis. Cold water swimming. Call it what you will, the secret is out and it’s gathering pace. Thanks to the likes of Wim Hof, most have now heard of cold water immersion, but few understand it. Humans evolved in the cold.
Our bodies adapted to winter conditions over thousands of years. We survived and thrived. Yet today, we live in artificially heated environments that our bodies just aren’t optimised for. We’ve lost our biological connection to the cold and all the gifts that came with it.
When we're challenged, we're changed.
Stressors on the human body were key to our evolution as a species. These ‘teacher’ stressors were nothing like the daily grind we associate with modern ‘stress’ today. Known as ‘hormetic stress’, in short bursts, high stressors like fasting, workouts or cold water immersion can bring big benefits to our health.
Controlled, positive stress builds our mental and physical resilience each time we take a dip. Resilience we can use as a tool to push further in sports and fitness, better navigate stress at work and negotiate the tests and trials of modern life.
Interested in the deeper science?
The larger body of scientific research remains a bit of a mixed and often confusing bag, however, the potential impact of cold exposure on overall wellbeing is unequivocally good. Cold training, like any exercise, doesn’t yield lasting effects with a single exposure. The benefits of adaptation come with repeated exposure, and nobody can sit in cold water for extended periods without some form of adaptation. Check out the science section if you want to dig a little deeper on the inner mechanisms through cold adaptation.
Ice Guide
Multiple sources now prove that a practice of cold water therapy is unequivocally good for us. Here's your free guide why and how to get yours!
Journal
Getting into cold water is no walk in the park. So when things seem mentally tough, we find it best to keep things simple. And it doesn’t get more simple than our 5 steps for newbies to the cold.
Before you read any further, it should be noted that the suggestions that follow detail physical challenges for advanced dippers only. Cold water is fun, but it’s not a game and should always be treated with respect. It’s a powerful tool that should be used with care. It’s no place for ego or competition.