Cold Water Swimming Therapy

Have you heard of cold water swimming therapy? A few of the guys here at Cumulus have started it. Want to know more? We explore the health benefits and outline how to stay safe in open water.

Cold water swimming is becoming increasingly popular, especially at this current time, with swimming pools being closed. When taking the dog for a walk on the beach, I had been noticing more and more people in the water in just swimming costumes. I thought they were mad, but during the first week in January I received a message from a friend seeing if I wanted to join him for a dip -I thought why not give it a go!

Since then, I have been getting in a couple times a week and it turns out that loads of us are doing it up and down the country. In the sea, rivers, lakes and having cold showers – I even know a guy who sits in a wheelie bin in his back garden filled with freezing cold water! Many health benefits have been discovered through studies of swimming in the cold stuff. As a surfer, I had never even considered going into the sea without a wetsuit during the winter months. Turns out taking a cold plunge with a couple friends is not only addictive, but actually good for you, yes good for you!

(Photo courtesy Sacha Kent)

Benefits of cold water swimming

Believe it or not there are some great benefits to taking a dip in cold water. Here’s just a few – these are from the netdoctor website where you’ll find lots of useful resources.

1. It boosts your immune system.
   The effects of cold water on the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences.
2. It gives you a natural high.
   Cold water swimming activates endorphins. This chemical is what the brain produces to make us feel good during activities. Cold water swimming is also a form of exercise, and exercise has been proven to treat depression. Cold water swimming brings us close to the pain barrier. Endorphins are released when we’re in pain, to help us cope with it.
   It improves your circulation
3. Cold water swimming flushes your veins, arteries, and capillaries.
   It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.
4. It burns calories.
   The heart has to pump faster in cold water and the body must work harder to keep everything warm while swimming. Overall, far more calories are burned during cold water swimming than swimming in warmer conditions. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.
5. It reduces stress.
   Cold water swimming places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Cold water swimmers become calmer and more relaxed.
6. It is a great way of socialising and making new friends.
   There is a great sense of community and camaraderie amongst cold water swimmers. There is nothing that brings people together like facing a challenge and sharing the experience as a group.

There are ongoing studies into the effects of cold-water swimming and the menopause. The difficulty is that it is difficult to prove that it is specifically the cold water that is having the positive effect – as the aspects of socialising and doing exercise will both improve general health and wellbeing. What’s not to like?

Safety

Of course, like every sport, there are safety considerations. Immersing yourself in freezing cold water without a wetsuit, definitely warrants a bit more focus on safety. If you are tempted to take a chilly dip please read the following safety guidelines – these are taken from the Outdoor Swimming Society website.

1. Acclimatise
   As the temperature drops, just keep swimming and your body will get used to the cold.
2. Be safe
   Open water can be dangerous. Only ever swim where it is safe, and make sure you can enter and exit the water quickly and easily.  Never swim on your own.
3. Wear the right kit
   Wear a swimming hat, or two, to help preserve body heat (we often wear woolly hats or earmuffs).  You can also wear neoprene gloves, booties, balaclava or a wetsuit – whatever you feel comfortable with (although you may be ribbed by the group if you wear a wetsuit!)
4. No diving
   Do not dive or jump in unless you are used to the cold water.  Cold water can cause gasping of breath and cold-water shock, which can be extremely dangerous.
5. Know your limits
   As the temperature drops, decrease the amount of time you spend in the water. In winter, swimmers often only swim for one or two minutes at a time. The general rule is that you can spend 1 minute per degree of water temperature in the water – obviously, you need to listen to your body too.
6. Warm up slowly
   Don’t have a hot shower. Hot water can cool your core and it can be dangerous. Instead, make sure you have plenty of warm clothes, wrap up well and have a hot drink.And finally, spend the rest of the day on a high, trying to convince your friends and family that you’re not completely nuts!

So there you have it, the benefits and challenges of cold-water swimming in a nutshell. There are lots of groups all over the UK swimming all year round, so get active and see what’s about in your local area. You don’t need to be a fitness guru – or in swimsuit model shape – just open minded, up for a challenge, and game for some fun.