Is cold water swimming good for you in the UK?
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. Over time, you can build up more tolerance for colder water by slowly increasing your exposure to it. One of the best ways to get more comfortable with cold water is by “swimming down the temperature” from summer to fall. If you’d normally be out of open water by Labor Day, try swimming a few more times into the fall.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. If you have difficulty swimming because of the cold, move onto your back and move your limbs as little as possible whilst staying afloat.Swimming in cold water could be a great option for longevity Literally speaking, maintaining a cool temperature in your body could extend your life span. Scientific studies indicate that as metabolism increases at higher temperatures so should the rate of ageing. What is the best way to keep your body cool?Acclimate and warm up: Cold water swimming can expose your body to colder temperatures, so acclimate gradually to the water to avoid shock. Begin with shorter swims and gradually increase the duration as your body adjusts. Perform a proper warm-up before entering the water to prepare your muscles.
Who should not go 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. Winter swimming is suitable for anyone who does not suffer from heart problems, untreated high blood pressure or asthma. If you have heart problems, high blood pressure or asthma, we recommend consulting with your doctor before trying winter swimming.In the military we used the 120 rule. If water temperature plus ambient air temperature is above 120 degrees F then you can swim without a wetsuit for about an hour without getting hypothermia. So if the water is above 37, you’re good for an hour before you risk serious injury/death.This is the point at which breathing begins to be adversely affected by the water temperature. This is why the official water temperature required for Olympic swimming competition is 77-82F (25-28C). F (21C) Treat any water temperature below 70F with caution.Cold water swimming, also known as winter swimming or ice swimming, involves immersing oneself in water that is typically between 0°C to 10°C (32°F to 50°F) in temperature.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.
How cold is too cold for winter swimming?
Any water temperature below 70 degrees should be treated with caution for those not wearing a wetsuit or drysuit, the National Center for Cold Water Safety warns. Just do it! Cold water shock is a risk when the water temperature is 15 degrees Celsius and below. Our average sea temperature around the UK is just 6-10 degrees Celsius in the winter and the shock of cold water can catch out even the fittest and strongest of swimmers.Most people prefer to swim when the air temperature is warm but not too hot, ideally between 70 and 80 degrees Fahrenheit (21 to 27 degrees Celsius). Extremely hot weather can cause dehydration and sunburn, while cooler weather can make it uncomfortable to be in and around the water.
How to swim in cold water without a wetsuit?
Keep warm before you swim. Get undressed at the final moment before entering the water. Enter the water steadily and purposefully. Don’t jump or dive, but also don’t spend so long doing it that you’ve got cold before you start. Hold onto something or stay as still as possible until your breathing settles down. Focus on floating with your head above water until the cold shock response abates. When your breathing is under control, perform the most important functions first before you lose dexterity (10–15 minutes after immersion).
How to start cold water swimming in NHS?
Immerse yourself in the water gradually. Wear a wetsuit. Float for the first few minutes and wait for the cold shock to pass and for you to regain control of your breathing. Consider swimming near the shore, at least initially, and plan where you will get out of the water. Intermediate swimmers who have been swimming for a few months to a few years can expect to swim a mile in 20 to 30 minutes. They will have better stroke technique and a more efficient swimming style, allowing them to maintain a steady pace for a longer period.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.
Can I get fit just by swimming?
Swimming is great for shaping the body, even without any other type of exercise. Swimming is one of the best forms of exercising. Not only can swimming help you shed some pounds, but it can also tighten up your whole body, and improve your overall fitness level. You may lose up to half a kilo in two weeks if you go for a 30-minute swim every day. However, it’s important to remember that weight loss is not just about exercise – you also need to maintain a healthy diet and lifestyle to see results.Swimming can be an effective way to lose weight and manage your weight. According to research, a 30-minute swim can burn between 200-500 calories depending on intensity and body composition. Swimming also helps improve metabolism which helps with weight loss goals.If you’re swimming at least a mile a day for several weeks, you’ll start seeing the benefits of the whole body workout, including losing weight and building muscle.Here’s the truth: yes, swimming for 30 minutes can absolutely be enough exercise, especially if you’re consistent about it. At Maru, we work with swimmers at every level, and we’ve seen firsthand how powerful a regular half-hour swim can be for building fitness, feeling stronger, and genuinely enjoying the process.