How Cold Water Swimming Can improve Your Wellbeing

While people have been cold water swimming for centuries, its popularity has soared in recent years owing to its incredible health benefits. The effect of the cold water not only improves our physical health, but it also has a powerful impact on our mental wellbeing.

How does cold water swimming effect our body?

When we submerge ourselves in cold water, our body goes into fight or flight mode due to the sudden shock. This then triggers the stress hormone, noradrenaline, to kick into action, making us feel more alert.

How can this boost our physical health?

Ongoing research has found that there are many physical benefits of immersing yourself in cold water.

1. Because your body has to work harder to keep warm when you’re in cold water, it speeds up your metabolism, which in turn aids weight loss and promotes better sleep.
2. Your heart pumps more blood to your organs, improving circulation, reducing inflammation of muscles and flushing toxins from the blood.
3. When your body goes into flight or fight mode, it produces more white blood cells and antioxidants which help boost your immune system and make you more resilient to various illnesses.

Effects of cold water swimming on our mental health

As well as athletes wanting to improve their physical health and reduce muscle pain, many other people participate in cold water swimming to boost their mental health. In a study published by the National Library of Medicine, it was found that cold water swimming “led to an immediate improvement in mood following each swim and a sustained and gradual reduction in symptoms of depression.”

Not only does the physical activity help reduce anxiety and depression but it also prompts your body to release endorphins and regulate your dopamine levels which can help fight against stress. The cold temperature of the water increases the flow of adrenaline, creating feel-good hormones in the process. As well as improving your mood, this can also boost your self-confidence.

Stay safe

Although cold water swimming can have positive effects on our physical and mental wellbeing, it doesn’t come without risks. So, it’s advised to follow safety precautions before jumping straight in.

1. Don’t attempt cold water swimming if you’re pregnant or have medical illnesses such as heart disease and asthma. Always check with your GP first.
2. Never swim outdoors on your own. Always go with a friend or family member in case of emergencies. Better still, join a local group that has experience and can teach you the ropes.
3. Always make sure you have your exit route from the water planned before you enter.
4. If you’re new to cold water swimming, try wearing a wetsuit to begin with until you’ve become more accustomed to the cold. You can also wear neoprene gloves and socks.
5. Never jump straight in. Make sure you ease your way into the water slowly to acclimatise to the temperature.
6. Don’t be tempted to stay in the water too long, even if you’re enjoying it. Depending on the temperature, 15-20 minutes should be plenty of time to begin feeling the benefits.
7. Once you’ve exited the water, your body will continue to cool down so make sure you have towels, warm clothing and a hot drink waiting for you.

And if you don't fancy the cold water!

We're not all keen to get into cold water, but research published in 2021 found that there were many beneficial effects of swimming generally. These include improvements to long and short-term memory. This is in addition to other research findings regarding exercise generally which has been found to improve cognitive function, guard against stress, and improve mood and physical wellbeing. So why not give it a try!