Vad händer efter 30 dagar av kalla bad?

What happens after 30 days of cold baths?

Cold baths aren't just a trend. They're a test of fortitude, discipline, and the body's incredible ability to adapt.

But what really happens if you take a cold bath every day for 30 days? How are your body, psyche, sleep and mood affected? And is 30 days a good time to evaluate the effect?

We'll go over everything you need to know. Plus concrete tips, dangers to avoid, and what to expect week by week. Stay tuned.

Why do cold bath challenges?

The simple answer: it works.

Many people who take cold baths regularly report:

  • Less joint pain

  • More energy

  • Better sleep

  • Better recovery after exercise

  • More mental clarity

  • Feeling of control and mental strength

But you don't get these effects after one dip. It takes repetition. Routines. Habits.

And that's why 30-day challenges have become so popular.

What is the Swedish Cold Challenge?

A 30-day cold bath challenge where every day you:

  • Goes into water that is 4–10 degrees

  • Stays for 30 seconds to 3 minutes

  • Log how you feel afterwards

What happens to the body when you take a daily cold bath?

First week:

  • Your body goes into shock. You freeze. Your breathing races.

  • Adrenaline, dopamine and noradrenaline increase sharply.

  • You feel refreshed but tired.

Second week:

  • You start to breathe more calmly in the water.

  • The pulse doesn't go up as much

  • You start to long for the cold bath (!)

Third week:

  • Joint pain decreases

  • You get better sleep quality

  • The psyche becomes calmer – the cold bath becomes a mental reset

Fourth week:

  • You experience less stress in everyday life

  • Maybe you've lost some weight.

  • The immune system feels stronger

Is 30 days a good evaluation period?

Yes. 30 days is enough to:

  • Building a habit

  • Noticing physiological changes

  • See if it fits your lifestyle

  • Feeling both short-term and long-term effects

It is also a good period to overcome the first resistance.

Days 1–5 are hard. Days 6–13 are hesitant. Days 14–30 are often euphoric.

How to get started with a cold bath challenge

  1. Choose a location: barrel, bathtub, ice shower or lake

  2. Choose a temperature: 4–10 degrees is just right

  3. Choose the time: morning or evening – what suits you?

  4. Log the experience: write down mood, sleep, pain, etc.

  5. Warm up afterwards with a blanket, sauna or heating pad

Want it easy? Get a Swedish Cold cold bath for home use . Perfect size, keeps the cold stable and is ready for all 30 days.