Cold water swimming: Strenghten your body and mind

Videos of people climbing into a rain barrel filled with ice water or going swimming in lakes in winter are becoming more and more present on social media. What has recently become a trend on social media, has for long been already popular in the Nordic countries - for a good reason. Hundreds of years ago people already knew: Swimming or bathing in cold water is not only good for our immune system, but also for our general well-being. In this article you will learn which benefits cold water swimming offers and what you should definitely keep in mind if you also want to strengthen your body and mind in cold water.

What is cold water swimming?

When we mention cold water swimming, we usually mean swimming in water with a temperature of 15°C or less. This is typically found in open water, but there are also more and more outdoor or indoor pools offering unheated pools. When the water temperature drops to 5°C or below, we use the term “ice bathing”. An ice swimmer training in temperatures below 5°C typically only stays in the cold water for a few minutes. 

Health benefits of cold water swimming 

Why is cold water swimming good for you? It not only strengthens your immune system and fitness, it is also promoting blood circulation and reducing fluid retention. In addition, toxins that are deposited in the subcutaneous tissue can be removed more quickly through muscle contraction. 

Cold water swimming does not only offer physical benefits, it also can affect our mental health positively. The cold temperature causes our brain to release endorphins, norepinephrine and dopamine. These substances promote relaxation, make us happier and reduce stress. This improves our self-perception, general well-being and depressive states can be alleviated. Especially for people who suffer from rheumatism, fibromyalgia or asthma, improvements in well-being have been discovered through cold water swimming. Here is an overview:

How you can lose weight by swimming in cold water?

Does cold water swimming burn calories? Yes, definitely! Cold water swimming can improve the lymphatic circulation and stimulate the metabolism. Due to the cold, the body generates heat through the organs and muscles, which consumes energy (calories). The exact calorie burn while swimming depends on factors such as swimming duration, water temperature, and the swimmer’s body weight and size. However, as a general estimate, you can expect to burn around 250 calories in 15 minutes of swimming.

In addition to fat loss, our skin tightens, as the cold stimulates collagen production. Therefore, in the long-term effects of cold water swimming, you will not only notice physical and mental benefits, but also a change in your appearance. However, we are exposing our bodies to certain dangers and risks if we do not practice cold water swimming correctly or do not observe important measures. In the following section you will find out what you should definitely pay attention to when swimming in cold water. 

Swimming in cold water: dangers and risks

As already mentioned, swimming in cold water involves risks. You should be aware of that and prepare well before stepping into cold water. People with cardiovascular problems should avoid swimming in cold water, as cold water causes blood vessels to contract and blood pressure to rise. 

Also for people without health problems, cold water swimming without proper preparation can pose the following dangers:

• Drop in body temperature (hypothermia)  

• Muscle cramps and subsequent limited movement

• Tendency to gasp, which can lead to unconsciousness, respiratory arrest, and oxygen deprivation

• Damage to the ear canal 

• Risk of cold shock, which can be fatal in the worst-case scenario

However, these dangers mainly arise if you enter cold water unprepared and too quickly. In order to enjoy the benefits of cold water swimming without any risks, you should prepare well.

Tips for safe swimming in cold water

What do I have to pay attention to when swimming in cold water in order to minimize the risks mentioned above? We have put together a list of tips for safe swimming in cold water.

1. Approach cold water swimming slowly, for example by starting with cold showers or gradually increasing the duration of cold water swimming.

2. Warm up your body on land. 

3. Before swimming, add cold water to your wetsuit or wet your body gradually.

4. You should never jump into cold water quickly, always slide in slowly.

5. Swim the first few meters easily and pay attention to your breathing.

6. If necessary, wear swimming neoprene, neoprene swim cap, gloves, socks and earplugs.

7. If you're swimming alone, stay close to shore and wear bright, colorful swimwear or swim caps.

8. Put on warm clothing immediately afterwards. 

For how long can you swim in cold water?

There is a rule of thumb for the duration of staying in cold water. If you are swimming in a bikini, the maximum of minutes in the water should correspond to the water temperature. This means, for example: Swimming in 18 degree water temperatures in a bikini is possible for 18 minutes. On the other hand, wearing a cold water swimming wetsuit or insulating swimming neoprene doubles the time you can spend in the water. Therefore, swimming in 10 degree water temperatures for example, is safe for 20 minutes. 

Conclusion 

In summary, swimming in cold water offers many benefits for the body and soul, but it also poses some risks. If you want to try it out, you should definitely stick to the tips mentioned above, then there's nothing wrong with going on a cool adventure!