Cold water swimming has long been more than just a winter activity. It is also recommended as part of health therapy or a beauty regimen. However, it is important to remember that you cannot simply jump into the water and expect positive effects.
Where to start with cold water swimming?
Before you begin your cold water swimming adventure, you should first visit a doctor and make sure there are no contraindications. It is then advisable to have tests performed to rule out vascular or strictly cardiological problems. In addition, such high exposure to low temperatures is not recommended in the case of hypothyroidism or circulation problems. The same applies to older people and those struggling with chronic diseases.
It is also worth knowing that being outdoors in cool air or taking cold showers is not the same as immersing yourself in cold water. Moreover, everyone has different tolerance and reacts differently to low temperatures. Therefore, people who are particularly sensitive to cold should pay special attention to the preparation stage.
You should start your cold water swimming adventure slowly - you need to gradually get used to low temperatures. This is even more important because, due to the density of water, for many people even entering water at 15 degrees is quite a feat.
Of course, the immersion itself should be preceded by a warm-up, e.g. a jog, stretching, etc. It is said that a beginner should not stay in the water for longer than 5 minutes, and the entry itself should be quick and decisive so as not to cause prolonged chilling.
It is worth remembering that such thermal shock will result in faster breathing and an increased heart rate. That is why it is recommended to start with slightly warmer, though still cool, water - step by step, but forward.
Cold water swimming - the start of the adventure
You already know that you need to prepare for cold water swimming, and that entering the water itself should be preceded by a warm-up. But what happens once we are immersed? Here, too, there are a few rules. As I mentioned, entering the water itself should be dynamic, and it is also advisable to observe the body's reactions. Of course, we do not run in "blindly" when there is ice in the water.
Experts recommend immersing up to nipple level. What is more, a good idea, especially for beginners, is to keep your hands up. If the hands are immersed together with the rest of the body, pain may occur after leaving the water, which in such conditions is not only uncomfortable, but also makes getting dressed more difficult. When there are no contraindications and we have become somewhat accustomed to cold exposure, we can slowly try slightly lower temperatures or a longer time (provided everything is fine during the cold water swimming session).
Each time, on first contact with the water, slight shivering may occur. Similar reactions may be a signal to get out of the water - you should not stay in it any longer. However, it is recommended not to exceed 20 minutes. It is not difficult for beginner cold water swimmers to develop hypothermia. What time of day is best for cold water swimming? Less advanced people should start earlier, when the water is warmer. This will allow proper adaptation to the low temperature.
How often should you practice cold water swimming?
A lot depends on individual tolerance, although moderation is necessary. On the other hand, if you are thinking about the lasting benefits of cold water swimming, too low a frequency will also not be a good idea. It is best to take cold baths 1 to 3 times a week.
What to do after getting out of the water?
While a warm drink before going out into the winter air may not be a good idea, the opposite may help. After getting out of the water, a cold water swimmer should dry off thoroughly, wrap themselves up, and reach for a warm drink (e.g. tea). Hypothermia must be avoided, and beginners are also quite prone to catching colds (the body has to toughen up first).
If you are starting your cold water swimming adventure, neoprene shoes are a very good option, as they will protect your feet from the unpleasant effects of cold water. Later on, once you have gained some experience, you can easily replace the shoes mentioned above with ordinary flip-flops or go barefoot. Feet, despite their particular sensitivity to cold, also need to get used to the temperature.
In summary…
Yes, cold water swimming practiced sensibly can bring a number of benefits, but first of all you should consult your doctor about it. Conditions whose course may worsen with cold exposure must be ruled out. It is worth remembering that immersion time is individual for everyone, but there is no need to rush, and at the beginning we gradually expose the body to new stimuli so that it can get used to previously unknown conditions.
For which conditions should caution be exercised or this form of activity abandoned?
- atherosclerotic changes,
- hypertension,
- fever,
- hypothyroidism,
- viral infections,
- heart rhythm disorders,
- some chronic diseases,
- blood clots.
Cold water swimming should not be done during pregnancy or while taking certain medications (the decision should be discussed with a specialist). Contraindications also include fairly specific diseases whose course involves intolerance to low temperatures, a perfect example of which is Raynaud’s disease.
Alcohol or intoxicants should absolutely not be taken before swimming in cold water. The same applies to substances that increase blood flow - e.g.
caffeine.
