Gaby
Sensitivity to cold and resistance to stress from low temperatures vary from person to person and depend on both physiology and mindset. So the journey to winter swimming should start with proper preparation and motivation.
Why is this necessary?
A simple example comes from Epiphany: on that holiday, ice-hole water is considered healing, so a dip is viewed as strengthening health. Believers often overlook the risk of catching a cold, treating the icy water as a blessing that washes away sins and cures ailments. That confidence usually stems from deep, steadfast faith.
Winter swimming enthusiasts, often called “walruses,” are also drawn to the ice by their convictions. Cold plunges help the body adapt to low temperatures, and fans say icy water can relieve illnesses, improve well-being, and boost vitality. Medical science supports this: gradual cold exposure strengthens the body, reduces susceptibility to colds, increases stress resilience, and can boost immunity. Still, not everyone benefits from immersion in an ice hole, and acclimatization should be gradual.
Health Risks
Medical contraindications for winter swimming include:
- bronchial asthma, pneumonia, emphysema, tuberculosis;
- ear, nose, and throat conditions: otitis and inflammation of the nasopharynx and nasal cavities;
- eye diseases such as glaucoma and conjunctivitis;
- inflammation of the appendages or prostate, cystitis, nephritis;
- heart and vascular diseases;
- a history of traumatic brain injury, epilepsy, or cerebral vascular sclerosis;
- stomach ulcers, cholecystitis, enterocolitis, hepatitis;
- hyperglycemia and diabetes;
- neuritis and polyneuritis;
- venereal diseases.
At-Risk Groups
Extreme swimming in ice holes is dangerous for:
- people under the influence of alcohol;
- people recently recovered from illness whose bodies are weakened and unprepared (higher risk of pneumonia);
- older adults (sudden cooling can trigger vascular spasms and heart attacks);
- people with high or low blood pressure (risk of stroke, heart attack, or hypertensive crisis);
- people with diabetes (cold triggers adrenal hormone release that can raise blood sugar);
- anyone with acute inflammatory conditions;
- pregnant women;
- children under three years old.
Preparation for Immersion
Do not go to the ice hole alone. Choose an organized swimming area whenever possible and avoid unsuitable locations and thin ice (safe thickness for one person is at least 7–8 centimeters; for a group it should be twice that). Ensure easy access to the water: the winter swimming spot should have a gentle slope or stairs. A fence around the swimming area can prevent accidental falls. The depth of the swimming area should not exceed 1.8 meters. Taking these precautions will help avoid additional problems in an emergency.
Bring wind protection and set up a place to dry off and change into warm clothes after swimming.
Bring a set of dry clothes, a terry towel, and a bathrobe. Wear a swimsuit or swim trunks and bring separate footwear — do not walk on the ice barefoot (slippery rubber soles aren’t suitable). Experienced swimmers often wear wool socks from shore and enter the water with them. After swimming, change quickly into dry clothes.
Rules for Winter Swimming
After undressing, warm up your muscles: swing your arms, bend, and do squats. Avoid sweating; your body should just get warm.
The water in an ice hole, while above freezing, is still very cold: about 2–4°C. In cold water, your breathing may become irregular at first; wait for it to normalize before entering.
Resist the euphoria that comes from the endorphin rush and do not exceed recommended times: the first immersion should last only a few seconds.
You do not have to plunge headfirst; that is a tradition tied to the holiday, not a rule. Staying outside with wet hair can be dangerous.
After exiting the water, drink hot tea. Do not drink alcohol during winter swimming. The common belief that alcohol warms you is misleading: rescuers warn that any warming effect wears off within about half an hour and can make cold exposure more dangerous.
The Nature of Stress
The point of “walrusing” as a hardening method is that brief hypothermia helps the body adapt to cold and other uncomfortable environmental factors: heat, temperature swings, high humidity, and wind. Hardening reduces sensitivity to climate-related discomforts and, reportedly, to magnetic storms. Stress provokes this adaptation by urgently mobilizing internal resources.
Regular “walrusing” increases mitochondrial activity (the cell’s energy producers), which boosts metabolic processes, helps clear toxins, and can have rejuvenating effects. Experienced “walruses” often show increased lung capacity, greater muscle strength, and improved overall performance.
Scientifically Proven
Researchers have studied the mechanisms behind these changes. Because water conducts heat nearly thirty times faster than air, the body loses heat very quickly during immersion in cold water. Short-term cold exposure can slow the pulse (by about 15%), increase oxygen intake (by 5–6 times), and raise heat production (by around 10 times) as vasoconstriction directs more blood to internal organs.
The adrenal glands respond to cold stress by releasing corticosteroids, hormones that provide rapid support to organs and systems and have strong anti-inflammatory effects. This response helps explain the reported healing effects of winter swimming, since icy water may alleviate chronic inflammatory processes. Viral infections in some “walruses” reportedly proceed without complications and resolve faster; some studies report recovery up to three times faster and a fivefold reduction in the frequency of colds — effects that many claim outperform pharmaceutical immune-boosting remedies.
