Oct 15, 20207 min read

Winter is coming – Time for a swim!

I'm a water baby – always have been. As a child, if there was water around, I'd be in it, either intentionally or 'accidentally', and my mum says that as soon as the sun came out, even in the middle of January, I would be asking 'Can we have the paddling pool out?' I remember once, spending so long at the local pool with my friend, mum was thinking of sending out a search party – I eventually came home, wrinkled as a prune but very happy – I had no idea how long we'd been in the water. I love water - streams, rivers, waterfalls, pools but best of all I love the sea, which is a bit odd as I come from a part of the UK which is about as far from the sea as you can get. So it's not surprising that when I started reading about cold-water swimming I was intrigued and attracted by the idea. I have since found that not only is it a popular pastime, it has some very impressive health benefits. Our Primal ancestors would definitively have known about it – I'm pretty sure they didn't have instant boilers in their caves and shelters, so unless they happened to live in a particularly warm climate, cold water would have been all they knew. So this week's blog is looking at these benefits and also how you too can embrace the joys of cold water.

9 benefits of cold water swimming

1. Cold Water Shock

Not surprisingly, getting into cold water – for cold water swimming the water needs to be 15C degrees or below – is a shock to the body and the response is to release 'flight or fight' hormones as it deals with the sudden threat. This cascade of hormones has an effect throughout the body. We know that long-term, low to medium levels of stress are extremely bad, but a short burst like this has what is known as an 'hormetic effect' or to put in more everyday language – 'what doesn't kill you makes you stronger'. As with fasting or High Intensity Training, the short-term stress actually stimulates the body to become stronger and more resilient.

2. Mental clarity

Proponents of cold water swimming will tell you that they feel incredibly focused and alive after swimming. This is partly to do with the stress response which increases awareness and perception which in the past would have helped us to respond to threats effectively. The same stress response can leave cold water swimmers today with that same mental clarity.

3. Improved immune system

Again, the stress response is working here. As the body responds to suddenly changing conditions – getting into cold water – it produces more white blood cells which fight infection. Over time, the body becomes better at activating its defences and so you become better at fighting off infections.

Cold water also increases levels of the powerful anti-oxidant, glutathione; anti-oxidants help to reduce systemic inflammation and so also the risks of heart disease, cancer and even type 2 diabetes.

4. Boosted energy levels and reduced stress

The flight or fight response gives us a quick boost to get us out of danger, but it also releases endorphins, feel-good hormones, to combat pain. The discomfort of the cold water on your skin stimulates endorphins and these feel-good effects can last for hours. All exercise increases endorphins, which is one of the reasons we should do it, but the added burst in reaction to the cold water is even more powerful.

5. Beat depression

This is another aspect of the endorphin response – many people have reported significant improvements in depression through cold-water swimming. Hugh Fearnley-Whittingstall has tried cold water therapy (see link below) and has had some good results – he now says he feels that he is missing out if he doesn't get his daily dose of cold water.

6. Better sleep

Regular dips into cold water stimulate the parasympathetic nervous system which helps the body to rest and repair. Cold water swimmers often report deeper and better sleep.

7. Burn more calories

Cold water swimming activates the production of brown fat which sounds bad but not all fat is created equal; we have both white and brown fat in out bodies and they have different functions. Babies have significant amounts of brown fat because its primary function is to keep us warm. By the time we're adults, we have mostly white fat – you know that stuff we're always trying to get rid of. The stimulus of cold water activates the production of brown fat to keep us warm and brown fat also burn lots of calories! So cold water will also give you metabolism a boost and help you lose weight.

8. Improved circulation

As the body is immersed in cold water, the heart works extra hard to pump blood to the extremities and to make the most of reduced oxygen. Improved circulation can give you skin a great glow. Some cold water swimmers also say that they become much more adapted to cold and cope with cold much better.

9. Mental fortitude

I love that expression – definitely echoes of sergeant majors and head teachers – but it is true; it takes quite a lot of courage and will power to get into cold water and many cold water advocates say that just the discipline of doing it helps to reduce stress.

How to do it

We're very lucky because here in Spain we have our own pool, so swimming is an option every day if we want it. We also have some lovely beaches nearby so sea swimming is also available, but in most areas you should be able to find cold water swimming groups who can guide and support you or just find a good friend who is willing to give it a go. Outdoor lidos are a good place to start as are lakes and rivers and of course beaches. I will include some links at the end of the blog if you fancy giving it a go.

If you want the benefits of the cold water without the commitment to a group or a long journey, cold showers are a great place to start and also give you a chance to acclimatise. At the end of your shower, turn to water to as cold as it will go for about 2 minutes. You should get the 'gasp response' (this is a good thing) then you will find that you gradually get used to it. I do this every time I shower and I love it!

Staying safe

As with most things there are risks to cold water swimming, both from the water and the cold. So make sure you do this safely:

Check your environment Yes, wild swimming is very popular and there's nothing like being out in nature but do make sure that where you choose to swim is safe – check that you know about tides, currents, underwater hazards etc. and don't swim alone – always go with a group or at least one other person. With wild swimming, it's really important that you know when and where to get out.
Acclimatise Doing the cold shower thing will definitely help you to acclimatise to the cold water but now is also a good time to start your cold water swimming; if you continue to go as the air and water cool, you will gradually get used to it – probably better than waiting for the New Years Day dip!
Cold Water Shock Although this is actually part of the 'good' stress response, if you go at it too quickly and unprepared, it can be dangerous. The gasp response only lasts about 90 seconds before you begin to acclimatise and even enjoy the swim, but avoid diving or jumping in – go in slowly.
Hypothermia An obvious one really if you're getting into cold water and it's really important to listen to your body – this is no time for macho showing off. You may well only be able to stay in the water for a few minutes but you'll still reap the benefits. If you start shivering, get out immediately and warm up slowly – it's very tempting to get under a hot shower but this will actually draw blood away from your core and make you even colder so wrap up in warm dry clothes and have a hot drink. Your body will continue to cool for about ½ hour after you get out so be patient.
Wear a hat We lose a lot of heat through our head so covering it with a hat is a good idea. A swimming hat (or two!) or even a woolly hat can help prevent you from getting too cold too quickly. Whether you wear a wetsuit is a personal choice – many cold-water swimmers don't but you should listen to your body.

I am intrigued by the claims of cold-water swimmers and the health benefits, so I'm going to get started – well not really started because we're still swimming most days at the moment anyway, but I'm going to keep going as long as I can. Our pool is currently down to about 18 deg C so we're almost at 'cold water' temperature so I'll see if I can keep going as it cools further. I also love sea swimming and as I'm often at the beach with my paddle board that's another opportunity to swim – somehow, getting into the sea never seems as drastic as getting into the pool!

I will keep a record of how I get on and let you know.

I would love to hear about your experiences of cold water swimming – have you tried it and have you noticed the benefits? Do you want to try it? Let me know in the comments section of the blog,

in the meantime,

Happy Swimming!