Switzerland’s go-to spots for ice bathing

Ice bathing has been circulating in the longevity scene for quite some time, but has now also arrived in everyday Swiss health culture. What lies behind this frosty bathing trend – and where to find the best cold-water spots.

It doesn’t have to involve extreme ice bathing with Tummo breathing, as practised by the now-famous Iceman Wim Hof. Venturing into icy water from time to time is said to have a positive effect on the immune system – at least that is what enthusiastic Swiss ice bathers firmly believe. What is certain is this: the blood vessels constrict and blood pressure rises briefly. As blood flow to the muscles and connective tissue changes, the body protects vital organs such as the brain and heart from freezing, while adrenaline and other stress hormones are released, creating a euphoric feeling after the bath.

Ice-Cold Benefits

Even though there is so far no official scientific evidence proving that winter bathing makes you healthier in the long term, numerous studies show short-term positive effects on body and mind. Researchers at the University of South Australia, for example, found that participants felt more recovered and experienced less muscle soreness after intense training when practising ice bathing. Others also report reduced swelling, fewer inflammations and alleviated pain.

Plenty of good reasons, then, to celebrate icy water – or at least to approach it cautiously. Nevertheless, there are a few things to keep in mind: experienced ice bathers recommend starting with alternating hot and cold showers so the body can gradually adapt to the cold under controlled conditions. When it comes to the actual bath, a rule of thumb applies: the duration should roughly correspond to the water temperature – for example, around ten minutes at ten degrees Celsius. However, good overall health is a prerequisite. For people with unstable blood pressure or serious cardiovascular or vascular conditions, ice bathing is taboo, as it can, in the worst case, lead to a life-threatening cold shock. Those affected should therefore обязательно seek medical advice beforehand.

Eisbadi Arosa, Untersee (GR)

Eisbadi Arosa is one of the few permanently installed ice-bathing facilities in Switzerland. Bathing takes place directly in the Untersee and is complemented by a sauna and clearly defined entry points. The offering is aimed at experienced ice bathers as well as curious newcomers who want to approach cold water under controlled conditions.

eisbadi​.ch

Unterer Letten, Zurich

One of Switzerland’s best-known winter swimming spots. Even in the cold months, people regularly enter the Limmat here. The site is public, easily accessible and clearly regulated.

Lake Lucerne, Lucerne (Ufschötti / Tribschen)

At several locations around Lucerne, Lake Lucerne is used for cold-water bathing in winter. At Ufschötti and near Tribschen in particular, entry points are shallow and easy to navigate.

Lake Walen, Weesen

Lake Walen usually remains ice-free in winter, but the water is consistently very cold. There is no infrastructure, no marked entry points and little public presence.

Rhine, Basel (Kleinbasel / Kaserne)

The Rhine is also used by experienced cold-water bathers in winter. The current is clearly noticeable, and time spent in the water is correspondingly short.

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