Risks of Cold Exposure

When we immerse ourselves in water colder than 15°C, a strong stress response is triggered. This initiates a cascade of biochemical and physiological changes. Blood pressure rises, and the cold shock can lead to shortness of breath. If water is inhaled, there is a risk of drowning.

Therefore, anyone who wants to start cold training should consult a doctor because of the risks. Slowly easing into cold training increases safety. Additionally, it brings the best results, because if the body is overwhelmed, it cannot adapt to the new stimuli. That’s why a mindful approach to cold exposure is important. This not only enhances safety but also provides the greatest health benefits.

Here are some general recommendations:

  • Do not go into the water alone; go in a group or with people who already have experience with cold-water swimming.

  • Make sure you can call for help if needed. A mobile phone should be ready at the shore.

  • Enter the water slowly and make sure you breathe consciously and in a controlled manner.

  • Wait 1-2 minutes until the cold shock passes and you can breathe calmly before going into deeper water.

  • Set a maximum time limit for yourself and do not change it, even if others stay in the water longer. Cold training is not a competition.

  • If you feel uncomfortable before your time is up, leave the water.

  • Before starting the training, you should know how to get out of the water safely and efficiently, even when your coordination, strength, and balance are already impaired by the cold.

  • Warm up slowly. Warming up too quickly can overwhelm the circulatory system and lead to uncontrolled shivering, among other things.

We keep a record of all incidents we are informed about and ensure that we stay updated on all risks related to cold exposure and specific health conditions. If you have experienced an accident in the cold, please let us know. We collect and share this data to make cold training safer overall.