Is swimming in cold water actually good for you?
Cold water swimming is a great immune system booster. Some studies have shown that water swimmers suffer fewer and milder respiratory infections and illnesses including the common cold (3,4). Cold water exposure also releases leukocytes into our bloodstream, a blood cell that helps fight disease and infection (7). Cold water can cause a sudden spike in heart rate and blood pressure. This increase can cause heart failure and stroke for vulnerable people. Cold Shock can cause an immediate panic, fear or stress reaction that then impairs clear thinking and decision making.Because cold plunges affect circulation, immersion in cold water could lead to heart issues. Some people may experience arrhythmia or an irregular heartbeat during or immediately after a soak. More rarely, soaking or swimming in cold water may cause a heart attack.Plunging the body into cold water triggers a sudden, rapid increase in breathing, heart rate and blood pressure known as the cold shock response. That can cause a person to drown within seconds if they involuntarily gasp while their head is submerged. The shock also places stress on the heart and makes it work harder.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.Your heart rate increases, your blood vessels constrict and your body releases adrenaline, triggering a fight-or-flight response. This physiological reaction is part of what makes cold water swimming both challenging and rewarding.
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. Here are some pointers to get you started. Try a cold shower first. This is less intense than outdoor swimming, and can help to test how your body responds. Gradually reduce the temperature and increase the length of time you spend in cold water as your body gets used to it.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.Start Early: Cold water acclimatization can take several months. Ideally, start training in cooler water 6 to 12 months before the swim.Swimming in cold water also affects other hormones, such as ACTH and catecholamines [5,58]. As such, it was found that if swimmers participated in winter swimming three times a week at water temperatures of 0–3 °C for 12 weeks, there was an increase in ACTH and cortisol as well as norepinephrine [58].
How long should you do cold water swimming?
Symptoms include shivering, confusion, and loss of coordination. Maximum Safe Duration: Most experts suggest that even trained individuals should limit their time in such cold water to about 10-20 minutes, depending on their acclimatization and physical condition. Short Duration (1-3 minutes) For a beginner, a short duration in the cold plunge is considered ideal and a good idea as it is enough to provide some benefits and give your body time to acclimatize to longer immersions.The plunge can be done as one continuous session or multiple sessions with breaks between the sessions. Typically, cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time. Researchers are still determining the optimum process and timing for cold-water immersion sessions.No matter where you take your first cold plunge, start with a short one. Try 30 seconds to a minute. After a few plunges, you can train your body to stay in the cold water longer, working up to 5-10 minutes. You can also take breaks and do a few shorter dips in a row.Cold water plunging has been shown to increase levels of dopamine and endorphins (chemical messengers associated with pleasure) as well as decrease cortisol levels (the stress hormone) for up to 3 hours afterward,” said Abby. It can create a feeling of euphoria, which can decrease depressive and anxious symptoms.
What hormones are released during cold water swimming?
Regularly entering cold water induces the hormone response a lot more, this response is the first stage to adaption. When we swim, we burn the cortisol up and produce endorphins which result in a feeling of wellbeing once we are back on dry land. It is as though our nervous system literally chills out. 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 shock response: Sudden immersion in water under 60 degrees can shock your body and lead to symptoms like rapidly increased breathing, heart rate, and blood pressure. This can increase your risk of drowning if you’re in deep water. The effect can also strain the heart.Swimming in cold water (even wearing a wet suit) can cause a decrease in core temperature resulting in redistribution of blood from peripheral to thoracic vessels resulting in a further increase in preload. Cold temperatures can also increase preload and after load as well as pulmonary vascular resistance.According to Harper, a cold swim increases your basal metabolic rate, meaning you burn off more calories afterwards.Immersing yourself in colder water daily can help cold water swimmers to start training. Cold water showers are the best way for beginners to prepare for the water temperature of swimming outdoors. Being in very cold water can cause an initial cold water shock, resulting in hyperventilation.
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. Increases metabolism – Cold water exposure has been shown to increase metabolism, which can help with weight loss and management. Enhances mental clarity – 1 Cold water immersion a week has been shown to improve mental clarity, focus, and alertness. I always do my best thinking during and after my swims.Drinking water that’s cold may help you burn a few extra calories as you digest it, because your body has to work harder to maintain its core temperature. But it’s not likely that drinking cold water is a powerful jump-start tool for weight loss.Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels. CWI may also improve resilience to stress by decreasing cortisol levels. CWI can be adapted to meet different wellness goals, whether for immediate relief or long-term mental health benefits.Dipping yourself in an ice bath for 30 days triggers considerable physiological adaptations such as reduced muscle soreness, improved circulation, and potentially heightened immune function. You may also notice an unexpected boost in mental resilience and mood regulation.When you immerse yourself in cold water, your body’s fight-or-flight response is triggered, which releases cortisol – the stress hormone. The more often you take dips in cold water, the more your brain gets used to the cold and lowers these stress hormones.
Which organ triggers the cold water shock reaction?
The Impact on Heart Rate and Breathing The cold not only affects your skin and blood vessels but also takes a toll on your heart and lungs. Exposure to cold water triggers an immediate increase in heart rate and blood pressure due to vasoconstriction in an effort to preserve core body temperature. 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.Cold water shock causes the blood vessels in the skin to close, which increases the resistance of blood flow. Heart rate is also increased. As a result the heart has to work harder and your blood pressure goes up.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.Cold shock response: Sudden immersion in water under 60 degrees can shock your body and lead to symptoms like rapidly increased breathing, heart rate, and blood pressure. This can increase your risk of drowning if you’re in deep water. The effect can also strain the heart.