Ice baths boost energy, mood and your immune system. Here's everything you need to know about the benefits, temperature, and how to start safely.
An ice bath is a cold dip in water, whether in the sea, a lake, the harbour, or a tub at home. It's become one of the Nordics' most popular wellness trends, and for good reason: the cold plunge gives you an immediate feeling of energy, clarity and wellbeing. 🧊❄️
Here are four reasons to try an ice bath:
Improved circulation: The cold water makes your blood vessels contract, and once you get out, your body works hard to warm you back up. That boosts circulation, which many people find genuinely refreshing.
Stronger immune system: Regular cold exposure can help strengthen your immune system over time, as your body gradually gets better at handling stress.
Better mood and more energy: When your body is exposed to cold, it releases endorphins and dopamine, giving you an immediate sense of energy and a better mood afterwards.
Reduced stress: Many ice bathers experience mental clarity and calm afterwards, partly because the cold forces you to focus entirely on your breath in the moment.
Ice baths typically take place in water around 10°C (50°F) or colder. There's no fixed rule for how long you should stay in, but most people recommend keeping it short: a few seconds as a beginner, up to a couple of minutes once you're more experienced. It's not about setting a record, it's about getting out while it still feels good. The colder the water, the shorter your session should be.
Start small. Get in calmly, keep your breathing controlled, and only stay in as long as it feels good. The first few times, even a few seconds is plenty. Bathe with others when you can for safety, and have warm clothes, a hat and a blanket ready for when you get out. Avoid bathing alone if you're completely new to it, and always listen to your body.
Many people love combining cold with heat. Alternating between sauna and cold water feels extra good, and it's a core part of Nordic bathing culture. Want to dive into the heat side of things? Read our guide to aufguss or saunas in general. A hot shower right after an ice bath is often discouraged, since it works against your body's own warming process. Instead, let your body warm itself back up, or head into the sauna.
Hope this gave you a clearer picture of ice bathing, and that you're ready to give it a go. If you're in or visiting Copenhagen, we've rounded up 9 places to try ice bathing in Copenhagen.
Enjoy the cold!
Best, Magnus 👋
Yes, for most healthy adults. Ice baths can strengthen your immune system, improve circulation, and boost your mood and energy. If you have heart or circulation concerns, check with your doctor first.
Keep it short. A few seconds is plenty as a beginner, and even experienced ice bathers rarely stay in more than a couple of minutes. The colder the water, the shorter your session should be.
For most people, around 10°C (50°F) or colder works well. Choose a temperature that feels genuinely cold but that you can still tolerate, and start on the milder end as a beginner.
No, but it's a wonderful combination. A sauna makes it easy to warm back up after the cold plunge, and many bathing clubs include a sauna as part of their facilities.
Morning is best. After an ice bath your body warms itself up and leaves you feeling more alert, making it a great start to the day. Avoid ice baths close to bedtime, since they can make it harder to fall asleep.
9 places to try ice bathing in Copenhagen, from Islands Brygge to Nordhavn, plus the difference between swimming and dipping zones.
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