Cold therapy in the nature
Let's start by going over the basic rules of cold-water dipping in nature.
Rule #1: Don't overestimate your strength.
Cold exposure is about your health and happiness — not about impressing others or breaking records. If you last a full minute in the cold water on your first try, that's an incredible result already! You're a hero just for doing it. Next time, you might last a few seconds longer, and in six months? Five minutes will feel like nothing!
Rule #2: It's better together.
Especially for beginners, it's always safer to go cold dipping with at least one other person. Your body is experiencing something new, and if you get dizzy in the water or slip on the bank, someone will be there to help. Having a partner who's also into cold exposure is ideal, but if not, take a friend along for support. A short winter walk won't hurt anyone — and they can even snap a cool photo of you conquering the ice to show off on Instagram!
When it's freezing and there's ice on the surface, never go alone — always go in a group!
What to bring You could say
Half-jokingly — that all you really need is a towel and willpower. And honestly, that's not far from the truth. That's the beauty of cold exposure: it's completely accessible to everyone. It's a powerful, healing practice — and it's totally free. Why not take advantage of it?
Of course, there are a few things that can make the experience more pleasant: • Swimwear • Flip-flops or water shoes (so you don't have wet sneakers on your way home) • A warm hat Personally, I also got myself a pair of neoprene socks from Decathlon for about a couple hundred crowns — just for a bit of comfort. They protect your feet from rocks or sharp grass underwater, and they help you stay warmer since your body focuses its heat on your core organs during cold exposure. If you wear neoprene socks and keep your hands above the water, you'll be able to stay in longer. But I recommend trying it at least once barefoot and with your hands in the water — so you can really feel the difference!
Some seasoned cold dippers actually criticize using neoprene socks or keeping hands out of the water — and they have a point. The ends of your limbs act as cold sensors, sending pain signals to tell you it's time to get out. But if you can comfortably last, say, three minutes without socks and hands submerged, there's no harm in occasionally making it a bit more pleasant using them.
I also like to take wireless earphones with me and play one of my favorite songs. It helps me know exactly how long I've been in — and the time flies much faster with music!
Lastly, bringing a thermos with hot tea or broth for after your dip is an amazing idea. It warms you up from the inside and makes the whole ritual even more enjoyable.