Is swimming in cold water good for you, NHS?
Swimming and cold water therapy for mental health. When we submerge our body in cold water, blood rushes around to try and keep us warm and this creates excellent blood flow and even a level of pain relief. Frequent exposure to cold is linked to a number of different health benefits. In summary, cold water swimming is great for our mental health. It releases endorphins and controls stress hormones. This improves our mood and brain function. It’s a natural way to reduce stress and improve our mental well-being.Cold water can cause cold water shock and hypothermia, and can impact people of all ages and fitness, including even the most capable swimmers. These conditions can adversely affect the body’s ability to function properly, thereby increasing the risk of drowning.Eases sore muscles The cold water constricts your blood vessels, which slows blood flow and relieves some of that swelling and soreness you feel in your muscles after a long run or a hard-fought game. But again, be sure you’re only easing post-workout aches and not actual pain.Cold water Even when swimming hard, after a length of time in a cold pool, your core temperature will be slightly lowered. In addition, your body is expending more energy to maintain that temperature, which leads to greater fatigue than normal.Swimming is an excellent exercise for the heart, arteries, lungs, and muscles. If you enjoy swimming in cold water and have been doing it for some time with no ill effects, it’s probably fine for you.
What is the secret to cold water swimming?
The secret to acclimatising to cold water is just to swim in it, often – at least once a week, and preferably two or three, gradually extending the time that you stay in the water,’ says Dr Heather Massey a swimmer and a researcher at the Extreme Environments Laboratory at the University of Portsmouth. An emerging body of behavioural studies indicates that regular swimming in cold water has positive effects on mental health and wellbeing, such as reducing fatigue, improving mood, and lessening depressive symptoms.Swimming engages nearly every muscle in your body, and unlike running or cycling, the water’s resistance increases the effort required,” explains personal trainer Claudia Kwayosa. This makes it a full-body workout, and after such exertion, your body naturally craves rest.For athletes, cold-water immersion may affect different types of training in different ways. For those engaged in resistance training, cold water may turn down the molecular signaling pathways that are normally activated after exercise. This may hinder long-term improvements in strength, muscle growth and performance.Swimming in cold water can increase your metabolic rate by forcing your body to burn more calories to keep warm. It can also improve your blood circulation by constricting your blood vessels which helps in oxygenating your body. This can help lower your blood pressure and improve your heart health.
How long should I swim in cold water?
When winter swimming without a wetsuit, a rule of thumb is 1 minute in the water per 1oC of water temperature, so for those new to winter swimming 2 or 3 minutes is more than enough. Only enter cold water if you can tread water and are a confident swimmer. As for how long you should stay in an ice bath, most experts recommend no more than 10 to 15 minutes. Staying too long in cold water can actually be harmful, especially if you have a history of heart or circulatory problems.Enter the water slowly, giving your body at least 30 seconds to acclimatise after the initial cold shock response before swimming or putting your face near the water. Don’t swim in colder water for longer than 10 minutes, and avoid using how you feel as a guide — cold incapacitation can occur with little warning.How long should you ice bath for? Research shows that you get the most benefit from cold treatment if you immerse yourself for up to 20 minutes. If you’re new to ice baths, it will probably be difficult to stay put for longer than a few minutes.Don’t take a warm bath or shower soon after your cold session. Contrast therapy has its benefits, but it’s better to allow your body to raise its temperature naturally and gradually. Some great ways to warm up after an ice bath are: Stretch out in the sun.Take a cold shower. One of the easiest ways to practice cold water therapy is by having a cold shower. Start by stepping into a warm shower, then gradually lower the temperature and immerse yourself in the cold water in small bursts, alternating between the cold and warm temperatures.
What happens to your body after cold water swimming?
The cold can dull your blood pressure response and make you feel dizzy and faint. Now that you are out of the water doesn’t mean you will instantly start to warm up. In fact you will continue to cool, sometimes called the ‘afterdrop’. This period of cooling can potentially last 30-40 minutes after your swim. Short-term exposure to very cold temperatures helps stimulate vagus nerve pathways and reduces the body’s natural stress response. Research shows that immersing yourself in cold water can help slow your heart rate and redirect blood flow to your brain.Cold-water immersion triggers the release of important hormones and neurotransmitters, such as dopamine, serotonin, cortisol, norepinephrine, and β-endorphins, which are all linked to modulation of the neural responses to stress and other emotion-related circuits affected in depression, anxiety, and posttraumatic .As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant.Cold water swimming – sometimes referred to as open water swimming, wild swimming or sea swimming – is a great way to stay fit throughout the year. Swimming for just 30 minutes a week can even help to guard against heart disease, stroke and type 2 diabetes.Cold water swimming can lower your body temperature, leading to hypothermia. This is a serious condition where your core temperature drops below 35°C and affects your vital organs. Symptoms include shivering, confusion, drowsiness, and slurred speech.
What hormones are released during cold water swimming?
The fabled after swim high is a real thing, as the mix of exercise and cold water exposure triggers a release of dopamine, the body’s feel good hormone. If you swim with a buddy or in a group the chance to share and compare your experience with like-minded people intensifies the experience. It can even improve your circulation ‘It’s great for the circulation. Cold water numbs everything and it’s invigorating,’ she enthuses. Over time, cold water exposure redirects blood flow to your vital organs, encouraging your body to circulate blood more efficiently and effectively.Cold water is generally not bad for you and even has positive benefits for healthy individuals. It is popular as 79% of people in one survey stated they prefer to drink cold water, especially on hot days or after exercise for its feeling of refreshment.However, there is no significant evidence supporting the claim that cold water is more effective for weight loss than warm water. Ice water alone does not have as much impact as exercise and a proper diet.While more research is needed into the effects of cold water on the body, we do know it can lead to hypothermia and raise our stress hormone levels, increasing the risk of abnormal heart rhythms (arrhythmias) and possibly even cardiac arrest.