Is swimming in cold water good for you, NHS?
Cold water swimming can improve blood pressure and fat levels in the blood when practised regularly by those in good general health. However, if you have a heart condition, there are risks you should consider and discuss with your doctor or nurse specialist before starting 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.As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant.Furthermore, cold water temperatures pose additional risks to the immersed swimmer, including the initial “cold shock” and hyperventilation [18] and potential risk of hypothermia [11,12]. With the cold stress experienced during cold-water immersion and swimming, the respiratory system is under high constraints.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.Risks from pre existing health conditions As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant.
Why do I feel sick after cold water swimming?
Prolonged cold water exposure and/or rapid re-warming such as having a hot shower can cause the blood to flush to the peripheral blood vessels and away from the bodies core. This can lead to dizziness, nausea, fainting and ultimately severe hypothermia/cardiac arrest. Take a breath in as your face is above the water and exhale slowly through your nose or mouth when your face is in the water. This will help you maintain a steady breathing pattern and prevent any panic or discomfort. Remember, the key is to stay in control and not let the cold water affect your breathing.Cold Water Immersion can trigger involuntary gasping, rapid breathing or hyperventilating due to the “shock” of sudden immersion. This uncontrolled rapid breathing can quickly create a drowning emergency if you inhale water and cannot stay afloat.Cold water shock can occur when your body undergoes sudden immersion in cold water that is less than 15°C. It causes uncontrollable breathing and increases the work of the heart, which can lead to hypothermia and drowning.Bitingly cold river water will cripple the most accomplished swimmers and cause involuntary breathing spasms – known as a ‘gasp reflex’ – when a person is temporarily submerged. Sewage discharges are also a hazard. These spillages occur when heavy rainfall overwhelms the capital’s Victorian sewage system.
Who should not swim in cold water?
As a general rule, get expert medical advice before winter swimming if you have a heart condition, high blood pressure, asthma, or are pregnant. 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.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.Cold water swimming can improve blood pressure and fat levels in the blood when practised regularly by those in good general health. However, if you have a heart condition, there are risks you should consider and discuss with your doctor or nurse specialist before starting 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.
Can cold water swimming affect your heart?
By submerging yourself into cold water, your blood vessels narrow, and your heart rhythm becomes disturbed. This can put your body into shock and can cause a cardiac arrest. Always try to submerge your body gradually and try to control your breathing. How to minimise the risk of cold water shock? Always consider the temperature of the water and wear appropriate clothing for the activity you’re doing. A correctly fitted lifejacket or buoyancy aid will help you remain calm and afloat if you do enter the water.
How long can 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. Do I need to wear a wetsuit or tow float? Wet suits are no longer compulsory when the water temperature is below 16 degrees. However we strongly recommend wearing a wet suit once the water temperature drops below 14 degrees.Without a full wetsuit, you’re going to need to layer up to protect yourself from the cold. And it’s worth repeating again – no cotton. Instead, aim for a base layer made with polypropylene (or anything similar such as Under Armour cold gear).The quick answer to the question of what to wear under a wetsuit is – it can be either nothing at all, a thin garment like a rash vest, compression shorts or bikini for comfort or for extra warmth a thermal hooded rash vest.Wetsuits are optional when the water temperature is over 15 degrees. However, for safety reasons, all swimmers in the event must either wear a wetsuit or use a tow-float.
Why do I feel tired after swimming in cold water?
Swimming in cooler water can sap your energy as your body works harder to stay warm,” Kwayosa says. Once you are out, the drop in body temperature can mimic what happens before sleep, making you feel even more tired. 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.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.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.