Surprising Benefits Of Swimming In Cold Water

Often known by many names such as ice water swimming or winter swimming, cold water swimming involves taking a dip in chilly waters with temperatures below 18°C or 64°F. While mostly done in natural water bodies like lakes, rivers, and beaches, one can also take a cold plunge in an outdoor swimming pool.

But does a cold water swim for the mind and overall health really work? Keep reading to find the answer because we are going to break down this increasingly popular health trend while also mentioning some important cold water swimming benefits, for your benefit!

Top benefits of swimming in cold water

A good mood booster

• Swimming in cold water benefits your mental health to a large extent. The biggest one among them is the instant activation of endorphins. When the body is exposed to cold water, the sudden shock can temporarily push the body to a certain pain threshold that causes the release of endorphins. This is because the body’s natural response to any stressor is to release feel-good hormones to help us cope with it.
• When you indulge in an activity as challenging as an icy swim, your endorphins also trigger the body’s reward centers to release dopamine. In fact, research has shown that this activity can increase dopamine by up to 530%!

More mindfulness, less stress

• That being said, it is true that when you try cold-water immersion for the first time, the stress reaction produced by the body can be high. But this is exactly what improves your stress response, even out of the water.
• When your body temperature adjusts to the cold water, the initial response also reduces and the more often you subject yourself to these cold waters, the better your stress response becomes.
• A cold water swim benefits even the most busy minds, helping you reduce stress and anxiety and improve overall well-being. When in cold water, your mind is mostly just focused on reducing the stress response, calming the body, and controlling the breath. This increases mindfulness and being in the present moment, in between nature and blue waters.

An anti-Inflammatory activity

• You know that an ice pack can help reduce inflammation due to a sprain or any other injury. The same idea works for a cold water swim. Many athletes are even known to take icy water dips to bring down pain due to sports injuries or muscle fatigue.
• So how does it reduce inflammation? When exposed to low temperatures, the blood vessels in the body tighten and restrict blood flow to an injured or sore area like limbs and muscles. This is because the body wants to keep the core organs warm in such chilly conditions by directing the blood away from external organs.
• Due to this, researchers are also actively studying how icy water swimming benefits people with chronic pain, PTSD, migraines, and more and can alleviate symptoms by numbing the pain.

Strengthens the immune system

• Many researchers have studied (and continue to study) the effects of cold water on immunity. What was noticed is that the body’s reaction to a sudden stressor, like extremely cold temperatures, is to produce more white blood cells and antioxidants to combat the potential danger.
• Continuous exposure to cold through winter swimming thus enhances the body’s natural defense systems. This makes it more adaptable and resilient to certain illnesses and diseases.

Improves circulation

• We already know that one of the physiological reactions that occur when the body plunges into cold water is that blood rushes to the core to protect the vital organs and keep them warm. Because of this, the body is forced to increase blood circulation and redistribute the blood.
• Ultimately, increased circulation can also enhance the delivery of new, oxygenated blood to organs and cells that need them while removing toxins from the bloodstream, making it one of the top benefits of swimming in cold water.
• The more you take these chilly swims, the more your body adapts to the temperatures and improves blood circulation.

Increases metabolism and helps manage weight

• Cold water swimming is a great exercise for those who want to manage their weight, as it helps expend energy faster than most other activities!
• Soaking in cold water causes your body to work harder and use up more energy from the calories in your body, to maintain the internal body temperature. This process leads to an increase in your metabolism, even up to an average of 100 calories used per hour.
• So, regular cold water swims benefit those who wish to burn more calories or fat without taking the dieting route.

Tips to make the most of cold water swimming benefits

After reading about the advantages of cold water swimming, you might want to rush and have your first dip in the icy waves. But before you do, remember that precautions and beginner tips must be followed to ensure you have a safe swimming experience and avoid cold shock or hypothermia

1. Acclimatize: Starting your first swim in 12°C waters is a recipe for disaster. Instead, first build your body’s tolerance by taking cold showers and baths, or swimming in waters with slightly higher temperatures and then slowly moving towards colder waves.
2. Plan and partner up: When swimming outdoors, be sure to swim at a spot where you can easily get out of the waters if it gets too cold. Also, be sure to bring a buddy along or swim with a group as it is never wise to go cold swimming in open waters alone.
3. Warm up before: To help your body increase its core temperature, try to warm up on dry land with a jog or jumping jacks before getting into the water. This will help you better deal with the initial cold shock while also loosening your muscles.
4. Get the right gear: While some are comfortable with their normal swimwear, others might need a wetsuit. You can even opt for neoprene thermal swimsuits, boots, and gloves, especially if your hands and feet get cold very quickly. A neoprene or silicone cap is a must to help you stay safe while experiencing all the cold water swimming benefits. 
5. Don’t jump right in: Ease yourself in by slowly getting into the water and wading through until you can feel your breath is more controlled. Don’t just dive in as you can face a sudden cold shock.
6. Warm up immediately after: Keep your jackets, towels, and other warm clothes right at your exit point as it is important to warm yourself as soon as you get out, thanks to the after-drop in internal temperature. Remove your wet clothes, wrap yourself up in thick, insulated layers, and sip on a warm drink.

Conclusion

If you follow the right precautions and tips, reaping the benefits of swimming in cold water becomes a thrilling and enjoyable experience. There is no doubt that practicing this regularly can work wonders for your overall health.

Just be sure to start slow, with shorter swims, and then increase your swim time, the more experienced you get with the waters and the temperature!