Cold water swimming is an emergent health and fitness trend in Australia, but it has been practiced for centuries in the colder climbs of the northern hemisphere. It is well known for being beneficial in controlling pain and elevating mood; and this is just the tip of the iceberg.

Swimming in cold water significantly reduces inflammation in the body. Cold water immersion is a popular treatment for athletes with swollen, painful muscles, and taking a cold dip will have a similar effect. The cold water constricts blood vessels, reducing blood flow, which dramatically reduces painful swelling and inflammation, particularly in areas such as the tendons and joints.

Relief from painful inflammation makes cold water swimming a great pain management technique if done regularly. New research has also linked inflammation with mental health conditions such as depression, and cold water swimming has been shown to have a positive impact in managing mental illness.

Cold water swimming also stimulates a massive release of endorphins; endorphins are the body’s natural painkillers. This flood of endorphins will give you a natural “high,” and feelings of contentment that can last for many hours after you leave the water.

Full-body exposure to cold water also helps to boost the immune system. Research has demonstrated that cold water immersion will slightly stress bodily systems, which will boost white blood cell count. Having a healthy level of white blood cells are critical to fighting off infection, so making cold water swimming a part of your routine will also help to prevent illness.

Cold water swimming can help to stabilise blood pressure. This occurs because it activates the autonomic nervous system, which controls bodily functions such as heartbeat and respiration. When immersed in cold water, blood pressure and heart rate increase, and blood vessels constrict. These bodily responses will be reinforced with each exposure to cold water. Over time, this can stabilize blood pressure and improve circulation.

A cold swim will also have a positive effect on the skin, helping to tighten cuticles and pores, and sealing them against dirt and impurities.

Becoming a cold water swimmer is a great way to lose weight, as it will burn more calories than swimming in warm water. Cold water boosts the metabolism. As well as this, the body must work hard to maintain core body temperature, and the heart will beat faster when immersed in cold water. These effects combined result in a high calorie burn with a fraction of the physical intensity you’d have to achieve in warmer water.  

It may be tempting to jump straight into a cold body of water immediately, but it’s important to take it slowly and build tolerance. A good way to start is by taking cool showers and baths, and allowing your body to acclimatise to the temperature. Once you have built up a level of tolerance, you will be able to swim in a cold body of water with without experiencing a lingering cold water shock, and you will be able to spend longer in the water, allowing you to get more out of the gains in health and wellness it can provide.

For all these wonderful benefits, winter is the perfect season to dip your toe in cold water swimming. It can be difficult to find the motivation to exercise during the cold weather, particularly if you suffer from aches and pains. Cold water swimming, in relieving pain and greatly enhancing mood, is a fantastic way to kick-start your winter fitness routine.

Written by: Tess Purling