Is cold water swimming actually good for you?
There is growing evidence that cold water swimming on a regular basis can boost your mood, lower stress, reduce inflammation, improve your cardiovascular health and strengthen your immune system. Open-water swimming stimulates your body’s natural response to cold temperatures. When immersed in icy water, your blood vessels constrict, which in turn increases blood flow to your brain. This surge of oxygen and nutrients can help improve cognitive function and enhance mental clarity.Our heart works harder when we’re moving through water than when we’re on land. And the colder the water, the harder the heart must work. Just entering very cold water can lead to a ‘cold shock’, which can cause a faster heart rate, higher blood pressure, and shortness of breath.Cold water swimming can improve blood pressure and fat levels in the blood when practised regularly by those in good general health.The body attempts to compensate for this increase in arterial blood pressure by relieving itself of liquid elsewhere. The quickest and easiest way for your body to do this is to pee. The colder the water, the higher the diuresis.
Can you lose weight by swimming in cold water?
According to Harper, a cold swim increases your basal metabolic rate, meaning you burn off more calories afterwards. After a month of cold showers, users often report increased resilience, improved circulation, and a refreshing boost in energy levels. These showers can even help kickstart recovery, as cold water immersion is known to reduce inflammation and muscle soreness.There’s no evidence that cold showers help with weight loss. But they still may provide other benefits for your metabolism. Cold water immersion can activate brown fat cells, which then burn fat to create more energy. Some studies suggest this can help regulate insulin levels and help prevent diabetes.Experts caution against immediately jumping into a warm bath or shower after a cold plunge. The shock of transitioning too quickly from cold to hot can counteract the benefits you’ve gained from your ice bath. Instead, allowing your body to naturally and gradually increase its temperature is recommended.What Really Happens After 30 Days of Ice Baths? Cold water therapy can have many different benefits on the body including reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation.
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. Though some benefits for athletes may occur, plunging into cold water can be extremely dangerous. Cold shock can trigger rapid, uncontrolled breathing or hyperventilation, especially in individuals living with chronic lung disease, which can lead to dizziness or fainting.Pre-Swim Warm-Up It’s important to raise your heart rate, increase mobility through your spine and shoulders, and activate your core to be ready for the cold shock. Doing dry land exercises avoids premature cooling before entering very cold water.As your body continues to lose heat to the cold water, you may experience the cold shock response, which typically occurs during the first 1-3 minutes of immersion. During this phase, you may gasp for air, hyperventilate, and experience an increased heart rate and blood pressure.
Who should avoid cold water swimming?
As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant. The Benefits of Swimming 30 Minutes a Day Whether you’re a casual paddler or a dedicated lap swimmer, immersing in water for just half an hour a day can improve your physical, mental, and emotional well-being. But it doesn’t stop there. Swimming is one of the most versatile forms of exercise.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.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.
What to eat before a cold water swim?
Knowing what and when to eat can prevent digestive issues while in the water. Complex Carbohydrates: Complex carbs like whole grains, oatmeal, and brown rice are excellent choices. They provide a steady release of energy, helping you maintain endurance during your swim. Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes and brown rice, are a great source of energy for swimmers.
Does cold water swimming boost immunity?
While short-term exposure in cold water can certainly improve the activity of the immune system, repeated exposure without sufficient recovery may actually lead to a reduced immune function. When taken regularly, cold showers may make our circulatory system more efficient and improve immunity . By bringing the temperature of an area of the body down, we speed up the delivery of warmer, freshly oxygenated blood to that area. And that speeds up recovery time.There are several ways to apply cold therapy, including: Cold showers, which involve lowering the water temperature below 60 degrees for two to three minutes at a time.What Really Happens After 30 Days of Ice Baths? Cold water therapy can have many different benefits on the body including reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation.Hydrate: Make sure you’re well hydrated before getting into the ice bath. This will help your body better regulate your temperature and keep you from getting too cold too quickly.