Ice bathing: how long should you really stay in the water?
And is it “cheating” to wear neoprene socks?
Text: Tina Hage
Therese Kildebo, contrast therapy instructor and founder of Hvilepusten, believes many people can see ice bathing in a new light once they know their own intention.
Many people think they need to stay in the water for a long time to get the health benefits. But according to Therese, the most important part happens right at the start. When the cold hits your skin, the natural gasp comes and your cold receptors are activated. It is this response that sets off the positive health effects:
– You don’t need to stay in the water for long, because the cold receptors are in your skin, says Therese.
For many, this comes as a relief. It means your body responds long before you have had time to “achieve” anything at all. The effect lies in meeting the cold – not in enduring it.
This is also where one of the most common questions comes up:
Is it cheating to wear neoprene socks?
– No. It’s a nice way to make it more comfortable. It doesn’t reduce the health benefits. We have more than enough cold receptors in our skin, she says, and continues:
- When the water is 10–15 degrees, the effect kicks in after around 15 seconds. When the water is around five degrees, the health benefits seem to come even faster.
After the first phase, the body continues to respond positively, but the effect does not keep increasing indefinitely.
— On the contrary, it can become a strain once your internal organs start to lose heat. This is where many people get it wrong – staying in the water for a long time does not make you healthier.
The most common health benefits Therese sees among winter swimmers are better recovery, pain relief and a different way of experiencing pain – and a more stable sense of warmth over time. Many also recognise the feeling of calm afterwards, as the body settles again.
For Therese herself, the difference became clear in everyday life: she went from sleeping on an electric heating pad all year round to getting by with the thinnest summer duvet, even in winter.
She thinks it’s worth reflecting on your own intention:
-If you want to support your own health, it doesn’t take much, she says
– Some people want to train their willpower or endurance. Then you can stay in a little longer, because the intention is different.
It’s not about right or wrong – just about knowing what you want to get out of meeting the cold.
