Ice bathing: What cold water does to you

By Kurt Tropper · Published on 10 November 2026
Cover image: Hotel Hochschober, WKM Sobian

A few years ago, ice bathers were still regarded as an eccentric fringe group. Today, whole groups gather at lakes and rivers at the weekend, dressed in swimming trunks and woollen hats. Hotels are building plunge pools next to their saunas, and on Instagram, the sight of a steaming face peering through an ice hole has long been a winter staple. If you ask why they do it, you’ll hear surprisingly similar answers. They say it leaves you feeling alert, clear-headed and a bit proud of yourself. Many, however, hope for more from ice bathing: a stronger immune system, less stress, faster recovery after exercise, and some even a longer life. Some of this is genuinely deserved; some of it is wishful thinking.

No name comes up more often in connection with ice bathing than that of Wim Hof. The Dutchman first stepped into cold water one winter Sunday when he was 17. Since then, he has set one record after another in the cold, including spending almost two hours submerged up to his neck in ice. This gave rise to the Wim Hof Method, a combination of breathing techniques, cold and willpower. For the ‘Iceman’, the cold was also a way out of the darkest phase of his life. One of his most famous sayings is: ‘The cold is stronger than your mind.’ He is convinced: ‘What I can do, anyone can learn.’

It’s not quite that simple. Research shows that Hof himself copes with the cold exceptionally well. Hardly anyone would follow him up Mount Kilimanjaro in shorts. However, the scene owes it to him that ice bathing has moved out of its niche.

As soon as you step into the cold water, your body goes into alarm mode. This cold shock causes you to gasp for air reflexively; your heart beats faster and your blood pressure rises. The blood vessels in your skin constrict so that the warm blood stays inside your body, where your organs need it. At the same time, your body releases stress hormones, chief among them noradrenaline. This explains why you’re wide awake afterwards and often in a really good mood.

After one or two minutes, your breathing settles down, if you let it. For many, this is precisely where the real appeal lies: consciously staying calm in a genuine stressful situation. When you get out again, your skin turns red and starts to tingle, and a strangely warm sensation spreads through your body.

It is well documented that ice bathing makes you more alert and that many people still feel less stressed hours later. A major review by the University of South Australia in 2025 also reached this conclusion. However, there is a lack of evidence to back up the grand claims. Losing weight through ice bathing, a protective shield against every cold, or a longer life remain mere hopes. Furthermore, anyone wishing to build muscle should not get into the ice immediately after strength training, as the cold can slow down the muscles’ adaptation.

The easiest way to get started with cold training is in the shower. At the end, switch to cold water for 30 seconds whilst breathing out calmly and deeply. After two or three weeks of cold showers, you’ll notice that the initial shock becomes less intense.

When it comes to ice bathing, there’s one rule above all for beginners: never do it alone. It’s best to go with an experienced group or under supervision. Walk slowly into the water rather than jumping in, and keep your head above water. Concentrate on breathing out. One to two minutes is plenty to start with; longer isn’t better. Afterwards, dry yourself off, put on some warm clothes, drink something warm and keep moving until you’re warm again.

If you want to try the Wim Hof breathing technique, do so only on land and whilst sitting or lying down. Hof himself warns against doing it in or near water, as you could lose consciousness without warning.

The most pleasant way to start is where heat and cold lie right next to each other, as many people find it easier to take an ice bath after a sauna than to plunge straight into the cold winter air. hotelsINshape, the curated platform for active lifestyle hotels, has three partner hotels where this works particularly well.

The Ritzenhof in Saalfelden is situated right on the shores of Lake Ritzen, so it’s just a few steps from the sauna to the water. At the Hochschober on the Turracher Höhe, you can swim in Lake Turracher at an altitude of 1,763 metres, surrounded by panoramic mountain views. And at the Krallerhof in Leogang, the hotel’s own natural swimming lake awaits you after a session in the sauna.

Ice bathing isn’t a miracle cure. However, it is a powerful experience that wakes you up and shows you that you can cope with more than you thought. It’s also simply great fun when done in a group.

It isn’t suitable for everyone. Anyone with cardiovascular problems, high blood pressure, irregular heartbeat or asthma should consult a doctor beforehand to check whether ice bathing is an option. This also applies to pregnant women and people whose fingers turn white or go numb in the cold. If you have a cold or a fever, or have been drinking alcohol, stay on dry land. Listen to your body whilst you’re in the water. If you start shivering, can no longer move your fingers or feel dizzy, get out immediately. Your body temperature may continue to drop even after you’ve got out, so make sure you warm up again quickly.

Ultimately, it’s not about staying in the ice for as long as possible. It’s about that one moment on the shore when your skin tingles, your breathing calms down and your mind is clearer than it has been for a long time.