There’s been more and more talk about winter swimming in recent years. It seems that as the colder weather sets in, almost everyone has a friend who posts a photo of a chilly beach or a hole dug in the ice. On the one hand, the idea of winter swimming might seem downright terrifying; on the other hand, it’s also exciting—but what exactly is the appeal of winter swimming?
In this article, we’ll explore the world of winter swimming—we’ll discuss how and why to get started, what gear you might need, and what risks to keep in mind. In addition, two FitQ trainers—Melissa and Laura—and multiple-time world champion in winter swimming Henri Kaarma also shares his insights. In addition to winter swimming, which is better known among enthusiasts, there is also ice swimming as a separate sport. In this article, we’ll also discuss winter swimming, and Erkki Kasenurm, one of the festival’s organizers, will share information about the annual Ice Swim Festival.
Winter Swimming as a Way to Strengthen the Immune System and Boost Energy
When discussing the benefits of winter swimming, strengthening the immune system and “toughening up” are often the first points mentioned; among other things, it has been found that winter swimming accelerates blood circulation and reduces inflammation. In addition, it offers a chance to challenge yourself mentally, as the sudden discomfort caused by the cold is a true test of willpower.
Melissa notes that after winter swimming, she feels an increased energy level that can even be described as euphoria. On a winter swimming day, you feel more alert, refreshed, and energetic after swimming. Henri agrees, saying that after winter swimming, you feel a strong rush of endorphins.
Laura feels the same way—she says winter swimming is like a reset for the body and mind and also helps relieve stress. Winter swimming can be considered a refreshing experience both physically and mentally.
Anyone who can should give winter swimming a try
Winter swimming is suitable for the curious and the brave, provided there are no direct medical contraindications. Melissa believes that winter swimming is suitable for anyone who has even the slightest desire to try it and challenge themselves in a slightly different way. She has seen both children and seniors of advanced age taking winter swims. Henri’s recommendation is for all healthy people to give winter swimming a try—they might end up liking it. At the same time, he notes that if you have heart problems, it’s best to consult a doctor first. All interviewees agree that every healthy person should try winter swimming at least once in their life.
Getting Started with Winter Swimming—At Home, in a Body of Water, or with a Winter Swimming Club
There are several ways to get started with winter swimming, and depending on your situation and options, you can “dip your toes in” for the first time at home, at a spa, or in a cold body of water. Laura suggests taking it one step at a time. At first, you can experiment with cold water in the shower, and it’s very important to acclimate to the cold water gradually. You should definitely start with shorter dips, and over time, you can extend the time you spend in the water if you wish.
Laura believes that if you’re going to try winter swimming in an outdoor body of water, you should do so gradually—start by getting your feet wet, then your hands, and splash a little water on your forearms and shoulders. Once your body has adjusted to this, it’s easier to go in completely. Breathing plays a major role in winter swimming and cold water—you need to get it right and under control. Slow, deep breaths help relax the body, although your initial reaction might be that the cold automatically makes you hold your breath or makes it hard to breathe. For breathing, you can try Wim Hof’s methods. Laura points out that, at first, she likes to warm herself up using the so-called “fire breath” method (particularly active breathing). However, when entering the water, it’s necessary to slow down and calm your breathing; it’s important to quiet your mind. Melissa recommends starting to practice with cold water as early as late summer or early fall. Even then, it’s important to start with shorter periods in the water, after which you can gradually extend your time in the water.
If you can gradually try winter swimming on your own in the shower or in open water (provided you do so safely and in a familiar place), a good way to try winter swimming, as Henri suggests, is to reach out to others who have already discovered it for themselves. You can find various winter swimming clubs on social media; they exist in every city and even in smaller towns. Some clubs have a sauna and changing room, while others meet at an open body of water and simply go into the water together from the shore. By trying it out with others, you can certainly follow their example and gain valuable insights.
Winter swimming doesn’t require special equipment, but it does require careful planning
All interviewees agree that winter swimming isn’t a hobby that requires a lot of special equipment. Rather, it’s important to plan ahead—before going for a swim—how you’ll warm up afterward. When choosing a location, it’s best to go somewhere you’re familiar with—jumping into the water in an unfamiliar place can be dangerous, especially in cold weather. Winter swimmers typically wear swimwear and bring a towel. In colder weather, a hat is also important—you should keep it on your head even when entering the water. Laura and Melissa emphasize that after getting out of the water, it’s important to warm up your body; a towel or bathrobe works well for this, you should put something warm on your feet, and you can also wear gloves.
Laura notes that special gloves and shoes are available for swimming, but she believes these are more for serious swimmers and aren’t necessary for casual swimmers. Henri also mentions neoprene gloves and booties and thinks they can be used, but that swimmers get a more authentic experience without them. If it’s possible to go to a warm sauna, Henri recommends getting into the water first and then warming up in the sauna afterward. If there’s no sauna available, you should dress warmly, and when planning your swim, make sure you won’t have to put on tight-fitting clothes afterward —this is a difficult and unpleasant task when your skin is damp and cool.
Being aware of the risks is important
All interviewees confirm that after swimming, you must dress properly and protect your head and fingers from the cold above all else. Laura points out that if you stay by the water chatting for a long time after swimming, you run the risk of getting chilled. The water itself is above freezing, but it can be below freezing and windy outside, so you should take off your wet clothes as soon as possible after getting out of the water.
Melissa emphasizes the need to warm up, and Henri adds that while warming up is important, you shouldn’t go into a hot sauna or hot water right after winter swimming—warming up should happen gradually. Laura also stresses that going for a swim alone can be dangerous—so it’s better to make it a habit and enjoy this hobby safely with a friend or family member.
Just one try is enough to catch the winter swimming bug—you’ll feel its magic right away
Melissa’s experience with winter swimming began gradually in 2020–2021. She started in late September by running about 5–6 km and then went to take a dip in the river. During the winter, a swim would often follow a strength training session, for example, and the swim could take place in a river or the ocean. A few times, Melissa also tried jumping into “cold” water straight from home—but that felt like a bigger challenge for her. The fact that her body had already been warmed up by some kind of movement or workout made the winter swimming experience more enjoyable. Getting started with winter swimming was a major personal challenge; Melissa says it felt like something she never thought she’d do in her life. And yet—that’s exactly why she decided to give it a try, because it felt like such a huge personal challenge. She proved to herself that she could overcome that fear, and in the end, she began to enjoy winter swimming—it gave her a wonderful energy boost and a sense of well-being.
Laura has been going to the ice hole after the sauna since she was a child; she’s been jumping into the water “cold” since 2019. Winter swimming became a habit when Laura’s family decided together that they would start swimming in cold water. Laura has a personal rule: if something doesn’t directly harm her, she’ll try it—even just once. If she doesn’t like it, at least she’s tried it and doesn’t have to do it again. Laura was surprised, however, when she actually started to enjoy winter swimming and found that it gave her a boost of energy. By now, winter swimming has become such a pleasant lunch break that Laura jumps straight into the water from behind her laptop at work for a quick dip.
From the Idea of Winter Swimming to Winter Swimming Itself
Henri describes his experience through swimming—by 2007, he had completed his first marathon swims, and it occurred to him that you can actually swim in the winter, too. At first, the cold water was a challenge for him, but he reminded himself that there are 100,000 winter swimmers in Finland. Since so many people swim there in the winter, it can’t be that insurmountable. One November evening, Henri slipped into the water at Kakumäe Beach, submerged himself up to his neck, and sprinted back to shore. The whole adventure lasted barely a minute or two, but he was extremely satisfied. Like all beginners to winter swimming, he got a powerful dose of endorphins, and from then on, winter swimming became a habit for me. Since then, Henri has made a name for himself in the world of winter swimming (specifically, competitive winter swimming) and is a multiple world champion in the sport. In addition to self-discovery, he has thus found in this world another way to challenge himself.
Winter Swimming Competitions in Estonia – Ice Swim Festival
While when we talk about winter swimming, we usually think of simply dipping ourselves in cold water and perhaps spending a few minutes there, the term “ice swimming” has a different meaning. Winter swimming refers to classic swimming in open water during the winter, where the water temperature is below 10 degrees Celsius. Winter swimming is a competitive sport; the goal is not so much to toughen oneself up as it is to get from point A to point B as quickly as possible—though the conditions, with the cold water, are very unique compared to other swimming competitions.
Estonia also hosts winter swimming competitions and, for several years now, a winter swimming festival. This year’s winter swimming festival took place during the week of November 28–December 4—just recently. One of the festival’s organizers, Erkki Kasenurm, explains that this was the third year the festival was organized in this format; in total, it has been held for four years (there was no festival in 2019). There used to be competitions as well, but the format has changed. The organizers of the Ice Swim Festival have observed how competitions are held abroad (in Latvia, Russia, Belarus, and Slovenia), taken the best ideas to heart, and are using their event to offer people the chance to experience something new —and they’re very enthusiastic about it themselves. Erkki says that what’s so wonderful about winter swimming is seeing how people go into the water smiling and come out of the water smiling, too.
Erkki describes the Ice Swim Festival as follows: “The festival is divided into two parts:
1. Athletes who come to compete for honor and glory (this time, the opening stage of the World Cup was held in Tallinn, with a total of 13 countries represented).
2. Enthusiasts who aren’t necessarily aiming to be the fastest (after all, there can only be one winner), but who are there for the joy of doing it together. As the festival’s organizers, our goal is to bring precisely these ‘backyard pool swimmers’ to this joint event so we can celebrate together. In previous years, we’ve organized so-called “record swims”—the standing record for a relay swim from 2020 is still in place (505 swimmers participated—all participants were able to swim 25 meters in a style and costume of their choice).”
If you’re feeling inspired, go ahead and give it a try!
If you’ve never tried winter swimming before and have been wondering whether and how to get started, we hope this article has given you some ideas and inspiration.
Remember to start gradually; when trying winter swimming in open water, go to a familiar spot and, preferably, don’t go alone. Before you go in, think about how you’ll warm up afterward and make sure you have everything you need to do so. Warm clothes, a hat, gloves, and perhaps even access to a warm room—these are all things you need to prepare in advance to ensure your experience is memorable and safe. If you’d like to try winter swimming with others, try to find a winter swimming club where you can gain some experience. We wish you a refreshed mind and wonderful swimming experiences!
