Cold water swimming: benefits, risks + tips
New Year's diving is becoming increasingly popular. Every year, around 50,000 people brave the cold water at more than 200 locations.
As the outfits of some participants also show, these dives are, admittedly, a fun event. But are there perhaps good reasons to be in going swimming in cold water?
What does swimming in cold water do to the body in the short and long term? What risks are there and how can you minimize them?
Cold water swimming is a hot topic. This blog provides an overview of the central themes.
This is what you'll find out in this blog
- What are the benefits of swimming in cold water?
- How long to swim in cold water?
- Where can you swim in cold water?
- Risks of swimming in cold water
- Tips for swimming safely in cold water
- Swim your way
What are the benefits of swimming in cold water?
The main benefits of swimming in cold water include:
- Improved blood circulation and oxygen supply.
- Strengthening the cardiovascular system.
- Stress relief and anti-inflammatory effects.
- Weight loss support by activating brown fat cells
- Sustainable reduction in energy costs and heating costs when owning your own pool by swimming in cold (er) water.
Most people don't like the cold: cold weather, cold wind, cold showers — all not attractive. What's the use of swimming in cold water against this instinct?
When you walk into the cold water, your body experiences a stress response for about 20 seconds: your breathing quickens, your heart beats faster, your blood vessels constrict.
Stress sounds negative at first - it often is in everyday life - but this type of stress has many positive results (in the long run).
You could already read about the main benefits of swimming in cold water. Below, we break down these benefits into benefits for your body and benefits for your mind.
The benefits of swimming in cold water for your body
- Your blood vessels constrict (they widen later on land). In addition, your heart rate increases, your blood flow improves and you get more oxygen.
- Your cardiovascular system is undergoing a major workout.
- You put an end to your stress response. As a result, your cells are better supplied with oxygen and your body deacidifies. This also has an anti-inflammatory effect.
- As your body gets better used to the cold and the stress response disappears a little faster, you will experience fewer (severe) stress reactions even outside the water.
- Your nervous system learns to switch more flexibly between exercise and relaxation.
- The production of your white blood cells increases. This boosts your immune system.
- Swimming in cold water helps with Slimming. Brown fat cells, in particular, are sensitive to cold temperatures.
Benefits of cold water for your brain
- You overcome your reluctance and your negative associations with cold. This gives confidence.
- The initial shock forces you to focus. Suddenly, you are completely awake, completely in the here and now. This refreshes and calms your mind.
- You improve your mental strength and focus.
- Increased release of neurotransmitters such as endorphins and serotonin. These so-called happiness hormones give cold water swimmers a high similar to what many runners experience.
- Swimming in cold water can therefore also help to: mental complaints such as preventing/reducing depression or burnout.
Swimming in cold water is sustainable
If you have your own pool, the running costs mainly consist of energy and, in particular, heating costs. You can take measures to limit heat loss, but every degree Celsius that you adjust the heating down saves enormously in costs.
Swimming in cold (er) water then has positive effects on your health (because, as you know) is swimming very good for you.), your wallet and the environment.
Do you choose to swimming in cold water? Then it becomes your pool immediately becomes a lot more sustainable!
How long to swim in cold water?
Start with a minute or two at most. Listen to your body and leave the water earlier if necessary. Especially in the beginning, it is better to walk slowly into the water than to jump in.
It's important to build up your cold tolerance bit by bit (this also helps with another important aspect: pushing yourself). For untrained cold water swimmers, there is initially a water temperature of around 15°C recommended.
Once the first “shock” of 15°C of cold water has disappeared, if you can handle it for 2 minutes, you can gradually expand your tolerance. Either you stay longer in the water, or lower the temperature by 1°C.
Use for the maximum length of your splash, this rule of thumb:
👉 You can stay in the water for 1 minute per degree Celsius.
When the water is 8°C, you can stay in it for a maximum of 8 minutes. Not everyone is the same, so leave the water as soon as your body tells you to.
Where can you swim in cold water?
You're in the mood for swimming in cold water, you're well prepared for it (more about this later!) - where can you get started now? Puddles, lakes and the North Sea are obvious options, but having your own pool is just as good and offers many benefits.
There are countless places in our country to swim in open water all year round. This is certainly the cheapest option for cold water swimming and offers the opportunity to discover winter nature.
Be aware that in the winter, the rescue brigade posts are not staffed.
Some public outdoor pools are open in the cold months. You sometimes meet like-minded people there, but you are dependent on the local offerings.
More and more people are opting for a swimming pool in their own garden. Compact plunge pools are extremely popular and, in combination with a high-quality counter-current system, you can swim in them just as well as in open water.
Risks of swimming in cold water
The main risks of swimming in cold water:
- Health complaints: People with heart, thyroid, or kidney problems, high blood pressure, epilepsy, or pregnancy should be cautious.
- Decreased resistance while swimming: Swimming in cold water can temporarily reduce resistance.
- Muscle cramps: Unnoticed body signals can lead to muscle cramps.
- Hypothermia: Do not ignore body signals to prevent hypothermia.
Below, we take a closer look at the various risks:
Swimming in cold water has many positive effects on your mind and body, but you also need to be able to cope with the “sudden” cold. Swimming has a number of specific effects on your body. For example, losing weight, getting a different physique and an improved condition.
There are health complaints that can stand in the way of this. Think of heart, thyroid or kidney problems, high blood pressure and epilepsy. If you have any of these symptoms, be extra careful or consult your doctor first. Pregnant women should also pay extra attention.
Swimming in cold water trains your immune system in the long term, but your resistance takes a hard time when swimming. Your body focuses on staying warm, which is why there is less energy for the “normal” resistance. Therefore, do not swim if you acutely ill you are.
Sometimes the body reacts to the cold with muscle cramps. If you don't pay close attention to your body's signals, lie hypothermia lurking.
7 Tips for Swimming Safely in Cold Water
So there are some snags when it comes to cold water. Fortunately, there are many measures to minimize the risks.
- Never swim alone
Swimming with a buddy is not only more fun but also safer. If no one wants to brave the cold with you, at least bring someone to watch you from the shore.
- Check the conditions (open water)
Inform yourself about water quality, water temperature, flow, etc.
As a novice cold water swimmer, you can bring a thermometer to check the temperature on site again.
- Choose a safe spot
Swim in a location where you can easily get in and out of the water.
- Make sure you have good equipment
Insulate your body with a wetsuit. Only experienced, highly trained cold water swimmer swim without a wetsuit.
There are special open water/cold water wetsuits. These are slightly thinner around the joints so you can do the swimming movements. A surfer wetsuit is evenly thick everywhere and restricts your freedom of movement too much.
With neoprene shoes, neoprene gloves, a neoprene cap or a regular thick hat, you can protect yourself extra. The body loses a lot of heat, especially through the head.
5. Prepare yourself well
Make sure you are warm and fit when you enter the water. Do not swim (cold water) if your immune system is affected. Warm up beforehand and stretch your muscles and joints.
6. Listen to your body
Acclimatize: especially in the beginning, it is safer to walk into the water instead of jumping in, and to always keep your head above water.
Breathe calmly and deeply, mentally accept the cold and don't fight it. Get used to the temperature thoroughly before swimming in it.
When in contact with cold water, you should “hold on for a while”, but you should not completely ignore your body's signals. If your hands or feet start to feel cold or stiff, you start to shiver or you get dizzy, it's high time to leave the water.
Don't overestimate yourself. Stick to the recommended maximum duration, even if you feel great. Your perception may be affected, among other things, by the endorphin high.
7. Warm yourself up properly
Bring towels, warm clothing, and something hot to eat or drink.
Don't warm yourself up with a hot shower. The hot water actually lowers your core temperature. Dry off quickly, put on (multiple layers) of clothing and drink or eat something warm.
Give your body time to get used to heat again. Wipe dry, warm clothing and something warm to eat or drink are sufficient. Do not sit next to a warm fireplace right away, otherwise you may have problems with blood pressure.
Even though you're wearing warm clothes again, you might still be overwhelmed by a sudden sensation of cold. Just under the skin and in your extremities, the blood has cooled considerably. In the relative warmth on land, your entire body is flooded again. The cold blood reaches your body core and you (possibly) start to tremble.
In the hours after swimming, pay attention to signals from your body.
If you're chills on dry land or have trouble getting really warm, you've been in the water too long. Shorten your next session.
Swim your way: even in cold water!
Investing in your own pool means investing in the health and quality of life for you and your family.
Enjoy the freedom to swim when and for as long as you want.
You have the opportunity to swim all year round. This way, you can also benefit from the beneficial effects of swimming in cold water all year round. It also makes your wallet happy.
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