The Benefits Of Cold Water Swimming
Garrett Durham January 4th, 2024 Posted In: Articles
The Benefits of Cold-Water Swimming
Our bodies can have a strong reaction to the initial shock of taking a cold plunge. That reaction causes most of us to stay away from frigid waters once the temperature drops past a certain point. Your skin tightens, your heart rate increases, and a pit forms in your stomach. It becomes harder to breathe as your body works to compensate for a drastic change in body temperature. Everything is telling you to turn around, put dry clothes on, and retreat into the warmth waiting for you inside.
But what if there were health benefits that made taking a chilly plunge worth a few minutes of discomfort?
Researchers have studied the effects and benefits of cold-water swimming and found plenty of physical and psychological benefits of braving the cold. I didn’t believe it until trying it for myself a few years ago and haven’t looked back since.
Cold Water Swimming Benefits
In 2017 I signed up for my first Iron Man that would take place at the end of April, just as the weather begins to warm up. In Georgia, the projected water temperature for our open water swim was a crisp 57°, much colder than any other water I had been in before. The idea of swimming in water this cold almost kept me away from the race entirely, but this race allowed wetsuits for the swim, and I decided a cold-water swim was a small hurdle in achieving my goal.
As soon as I signed up, I knew there was a lot of work ahead, both in increasing my endurance and getting acclimated to swimming in cold water. When I set out on my training journey, I tried to learn everything I could about what could go wrong with swimming in cold water. I was afraid my body would go into shock, or my muscles would cramp, and I would sink to the bottom of the lake. Researching what could go wrong led me down the unexpected path of cold-water swimming benefits, of which there are many.
Potential Physical Benefits
- Heart Health – Cold water swimming is said to aid in the improvement of heart health. The cold makes your heart work overtime to keep you warm, which is like a form of strength training.
- Weight loss – Cold water swimming helps burn extra calories, which can aid in weight loss.
- Boosted immune system – Studies have shown that repeated cold-water immersions, over an extended period of time, can help activate the immune system.
- Reduced pain and inflammation – This can help with the recovery from injuries or exercise.
- Improved general wellbeing – Studies have shown that regular winter swimming can improve general wellbeing. It can help drastically reduce symptoms of health conditions and give an energy boost.
Psychological Benefits –
A natural high and reduced stress
In a world that never slows down, we’re all looking for ways to reduce stress. Cold-water swimming can have a positive impact on your mental health, particularly for those who struggle with anxiety and depression. Cold-water exposure helps release “feel good” chemicals that can boost your mood. This natural high has been said to last for several hours.
Cold-water plunges/exposure also puts you in the present moment, where you’re only focused on the here and now. Some would say it’s a form of meditation.
Know the Risks
Of course, there’s a massive amount of benefits when it comes to cold-water swimming. But you should also be aware of the risks before you decide to take the plunge. (Pun intended)
Hypothermia – Hypothermia is when your body core temperature drops below the norm. And it causes excessive shivering, slowed breathing, mumbled speech, confusion, drowsiness, and a weak pulse. It can be very dangerous. Cold-water incapacitation can lead to drowning.
Drowning– Cold water shock and hyperventilation can lead to drowning. If you gasp for air while a wave is rolling over you, or while you’re bobbing in and out of the water… you could inhale water, which could lead to serious issues with your lungs or even drowning.
The Bottom Line
The initial plunge into cold water might send shivers up your spine, but the physical and psychological benefits far outweigh the short-term discomfort you might experience. A way to help with the discomfort and reduce risk is to wear a wetsuit that will form a layer of insulation around your body by trapping water between your skin and the wetsuit.
Editor’s Note
This article was originally published in 2020 and has since been reviewed and updated.
I found it hard to swim in my new wetsuit. I couldn’t move forward??
Hi Julie! What kind of wetsuit did you purchase for swimming? For competitive or open water swimming, it’s best to get in a triathlon wetsuit that features a smooth skin exterior to help you “glide” in the water and move forward. A standard neoprene wetsuit, especially if it lacks stretch, might not be the best choice. If you need any more help to find a better option, you can also reach out to our awesome customer service team either via email (service@wetsuitwearhouse.com) or call +1 866-906-7848. Hope this helps!