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The Insight Corner Hub: Is swimming in cold water good for you? Is swimming in cold water good for you?

Swimming in cold water may seem like a crazy idea for some people, but for others, it is a source of joy and health benefits. Cold water swimming is the practice of immersing yourself in water that is below 15°C, either in natural settings such as lakes, rivers or the sea, or in outdoor pools such as lidos. More and more people are taking up this activity, especially during the winter months, when the water temperature can drop below freezing. But why do they do it? And what are the pros and cons of swimming in cold water? Here are some of the main points to consider:

Benefits of cold water swimming

According to some research and anecdotal evidence, swimming in cold water can have various positive effects on your physical and mental health. Here are some of the potential benefits:

Increased metabolism

When you swim in cold water, your body has to work harder to maintain its core temperature, which means you burn more calories and fat. Cold water also stimulates the production of brown fat, a type of good fat that generates heat and helps regulate blood sugar levels [1].

Better circulation

The sudden exposure to cold water causes your blood vessels to constrict and then dilate, which improves blood flow and oxygen delivery to your organs and tissues. This can help lower blood pressure, reduce inflammation and prevent cardiovascular diseases [1,2].

Reduced stress and enhanced mood

Swimming in cold water triggers the release of endorphins, dopamine and serotonin, which are neurotransmitters that make you feel happy, relaxed and euphoric. Cold water also activates the parasympathetic nervous system, which is responsible for rest and recovery. This can help you cope with stress, anxiety and depression [1,2,3].

Better immunity

Swimming in cold water can boost your immune system by increasing the number of white blood cells, which fight infections and diseases. Cold water also stimulates the production of norepinephrine, a hormone that has anti-inflammatory and antioxidant properties [1,3].

Better sleep

Swimming in cold water can improve your sleep quality by lowering your body temperature and calming your nervous system. This can help you fall asleep faster and sleep deeper [2].

Risks of cold water swimming

Swimming in cold water is not without risks, however. It can be dangerous if you are not prepared or experienced enough. Here are some of the potential risks:

Hypothermia

This is a condition where your body temperature drops below 35°C, which can impair your vital functions and lead to unconsciousness or death. Hypothermia can occur if you stay in cold water for too long or if you are not wearing adequate clothing or equipment [1,2].

Cold shock

This is a reflex response to sudden immersion in cold water, which causes your heart rate, blood pressure and breathing rate to increase rapidly. Cold shock can cause panic, gasping, hyperventilation or cardiac arrest [1,2].

Afterdrop

This is a phenomenon where your core temperature continues to drop after you get out of the water, due to the cold blood from your limbs returning to your vital organs. Afterdrop can cause shivering, dizziness, nausea or fainting [1,2].

Infections

Swimming in natural waters can expose you to bacteria, viruses or parasites that can cause infections or illnesses. Some examples are leptospirosis, giardiasis or swimmer’s itch [1,2].

How to swim in cold water safely

If you want to try swimming in cold water, you should do it gradually and carefully. Here are some tips to follow:

Check the water temperature

You should always know how cold the water is before you enter it. You can use a thermometer or check online sources for reliable information [1,2].

Wear appropriate clothing

You should wear a wetsuit or a drysuit if you plan to swim in very cold water (below 10°C) or for longer than 10 minutes. You should also wear a swim cap, goggles, gloves and boots to protect your head, eyes, hands and feet [1,2].

Acclimatise yourself

You should never jump into cold water without warming up first. You should start by dipping your feet and hands in the water, then splash some on your face and neck. You should then enter the water slowly and breathe calmly. You should avoid swimming too fast or too far at first [1,2].

Have a buddy

You should never swim alone in cold water. You should always have someone with you who can watch over you and help you in case of emergency. You should also inform someone on land about your plans and location [1,2].

Get out before you get cold

You should listen to your body and get out of the water as soon as you feel cold, tired or uncomfortable. You should not stay in the water for more than 20 minutes, unless you are very experienced and well-equipped [1,2].

Warm up gradually

You should dry yourself and change into warm clothes as soon as possible after getting out of the water. You should avoid hot showers or baths, as they can cause blood pressure fluctuations and fainting. You should drink warm fluids and eat high-energy foods to restore your body temperature and energy levels [1,2].

Conclusion

Swimming in cold water can be a rewarding and beneficial activity, but it can also be risky and challenging. You should always be aware of the pros and cons of swimming in cold water, and follow the safety guidelines to avoid any problems. If you do it right, you can enjoy the physical and mental benefits of swimming in cold water, and have fun at the same time.

References

  1. George, A. (2021). Cold-water swimming: What are the real risks and health benefits? New Scientist. https://www.newscientist.com/article/mg24933250-600-cold-water-swimming-what-are-the-real-risks-and-health-benefits/
  2. Chamberlain, C. (2020, January 13). The health benefits and risks of cold water swimming. Netdoctor. https://www.netdoctor.co.uk/healthy-living/fitness/a30499541/cold-water-swimming/
  3. Tate, N. (2022, September 29). Dive Right In! Cold-Water Swims Bring Many Health Benefits. WebMD. https://www.webmd.com/a-to-z-guides/news/20220929/cold-water-swims-bring-many-health-benefits

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