The Health Benefits with Swimming or Plunging in Cold Water
Is a swim in cold water one of the last things you’d dream of doing? You might be surprised to learn there are significant health benefits linked to it.
Swimming in waters below 15º C, in full contact with nature, and feeling that cold rush throughout your body has so many health benefits. With a little physical and mental preparation, low in cost and accessible to so many people it’s not surprising that cold water swimming is gaining in popularity and momentum as a past time.
Believe it or not there are some great benefits to performing cold water swimming! Here is a brief summary:
It boosts your immune system
The effects of cold water on the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating its defences. Regular exposure to cold water increases your levels of the antioxidant glutathione, regulating the antioxidant process.
It jump-starts your metabolism
Brown fat, or brown adipose tissue, is activated with cold water and helps to maintain body temperature. It also burns calories.
It provides pain relief
Cold water narrows the arteries, reducing potential inflammation and soothing sore muscles.
It gives you a natural high
Cold water swimming activates endorphins. This chemical is what the brain produces to make us feel good during activities. Cold water swimming is also a form of exercise, and exercise has been proven to treat depression. Cold water swimming brings us close to the pain barrier. Endorphins are released when we’re in pain, to help us cope with it.
Improves your circulation
Cold water swimming flushes your veins, arteries, and capillaries. It forces blood to the surface and helps to warm our extremities. Repeated exposure adapts us to the cold.
Increases your libido
Cold water was traditionally seen to repress sexual urges. The fact is that it increases libido! A dip in some cold water boosts estrogen and testosterone production, adding an edge to fertility and libido. The benefits of increased libido include more confidence, higher self-esteem, and enhanced mood.
Burns calories
The heart has to pump faster in cold water and the body must work harder to keep everything warm while swimming. Overall, far more calories are burned during cold water swimming than swimming in warmer conditions. The idea that drinking cold water increases the number of calories you burn may be a myth, but it is a fact that cold water decreases your body temperature so much that the body must act.
Reduces stress
Entering cold water causes an explosion of endorphins, as the body uses them to compensate as its own “pain reliever.” Cold water swimming places stress on the body physically and mentally. Many studies have identified the link between cold water and stress reduction. Cold water swimmers become calmer and more relaxed.
Improves your lymphatic circulation
Cold water forces the lymphatic vessels to contract, pumping lymphatic fluids throughout the body.
Mental clarity
Getting your system up and running gives you clarity and improves concentration.
It helps you rest.
Cold water stimulates the parasympathetic nervous system, resulting in a sense of well-being and satisfaction.
Some points to remember before you take the plunge
Gradual and regular exposure to cold water will allow your body to acclimatise over time. This means you’ll be able to stay in the water for longer. If you haven’t been exposed to cold water start with cold showers and sitting in cold baths to help with this process.
Control your breathing: Try box breathing. Breathe in for 4 seconds and then breathe out for 4 seconds and repeat.
It is crucial to warm up immediately after swimming, dry off and remove wet clothing immediately and dress into dry warm clothing including thick gloves, socks and a hat.
Have a hot drink and even a hot water bottle to hand
Once you are done, take a deep breath and check in how you’re feeling and you’re sure to notice the benefits your new found activity has on your entire body!