It is already known that cold exposure is a great way to strengthen the immune system, improve blood circulation, and increase resistance to stress. However, we often associate cold exposure with winter and cold weather. When summer arrives and tropical temperatures prevail outside, it may seem like cold water is no longer such a challenge. But we have good news because you can still practice cold exposure in the summer. Let’s go through a few tips on how to maintain your cold exposure routine even during the hot months.
As we mentioned earlier, it’s possible to practice cold exposure in the summer. But you may be wondering how to do it? Here are 8 tips that will clearly and simply tell you how to go about it.
1. Cold showers and baths
Even though outdoor temperatures rise, cold showers remain an effective way to practice cold exposure. Ideally, start with lukewarm water and gradually cool it down. If you want to increase the intensity, you can prepare an ice bath. How? Simply add a few ice cubes to the bathtub.
Tip: After intense exercise or sun exposure, a cold shower is a great way to refresh! Plus, it provides a natural energy boost without the "energy crash" like caffeine.
2. Morning dew and walking barefoot
This is a simple, yet effective way to expose your body to cold. Walking on the grass covered with morning dew stimulates blood circulation and helps strengthen the immune system. If you have the opportunity, walking on cold stones or sand in the early hours is also worth trying.
3. Immersion in natural waters
Reservoirs, ponds, mountain streams, or lakes are ideal options. In the summer, the water often isn't as freezing as in winter, but it can still be refreshing. The coldest water is usually found in the morning or after a storm. Regular swimming in natural waters will prepare you for the winter season.
Tip: Mountain lakes and rivers maintain low temperatures even in summer. Find your favorite cooling spot!
4. Ice towels and compresses
If you don’t have natural water on hand, there’s no need to despair. You can simulate cold exposure at home. Simply dampen a towel with cold water, put it in the freezer for a while, and then apply it to your body, such as on your neck, chest, or back.
5. Sauna and ice cooling
It may sound paradoxical, but sauna use in the summer is a great way to support cold exposure. After warming up your body, refresh with a cold shower or jump into a pool with cold water. This contrast helps your body adapt to temperature changes.
Tip: After using the sauna, treat yourself to an ice bath or use a cooling pool, which is often available in some public saunas.
6. Sleeping in a cooler environment
Cold exposure doesn’t have to be only about water. Sleeping at a lower temperature (around 16–18°C) helps your body get used to the cold. If it's hot outside, keep your window open, use a lighter blanket, or set the air conditioning to a slightly cooler mode.
7. Conscious breathing, or the Wim Hof Method
Cold exposure isn’t just about cold water. Proper breathing plays a key role. The Wim Hof Method combines deep breathing, mind control, and cold exposure. If you start using it in the summer, winter cold exposure will be much easier for you.
Tip: Try doing a series of deep breaths every morning, then take a cold shower afterward.
8. Preparing for winter cold exposure
Summer is the ideal time to prepare for the colder months. If you maintain contact with the cold even in hot weather, transitioning to autumn and winter cold exposure will be much easier.
How to Make a Cooling Bath Even in Warm Weather?
We’ve already mentioned that cold training is possible even in the summer. If you want to have a refreshing cooling bath even during hot days, there are several simple ways to achieve that.
1. Using Ice
The most basic way to make a cooling bath is by adding ice.
- Simply fill the bathtub with cold water.
- Then add ice. You can use cubes from your freezer or buy a bag of ice.
Tip: If you want to keep the water cold for a longer period, add the ice gradually.
2. Salt Method
The advantage of this method is that salt can keep the water at a lower temperature for a longer time. Just add coarse salt, such as sea salt, to the water.
3. Cooling with Frozen Bottles
- Fill plastic bottles with water and put them in the freezer.
- Once frozen, place them in the bathtub. They will slowly release cold and won’t dilute the water like ice.
4. Nighttime Filling of the Bathtub
If possible, fill the bathtub in the evening or at night, when the air is cooler. In the morning, the water will still be cold.
5. Shade and Insulation
If you have an outdoor bathtub or barrel, place it in the shade or cover it with light fabric. You can also wrap it in insulation foil (e.g., reflective aluminum) to prevent the water from heating up.
With these methods, you can easily enjoy a cooling bath even during hot days.
Summary: How to Do Cold Training in Summer?
✔ Cold showers and baths
✔ Morning walks in the dew
✔ Swimming in natural waters
✔ Ice compresses
✔ Sauna and cooling down
✔ Sleeping in a cooler environment
✔ Conscious breathing
✔ Preparation for winter
Even in the summer, you can keep your body accustomed to the cold! When winter comes, you will be prepared without shocking your system. So, what do you think, are you ready for it? 💪
