Cold-water swimming is becoming increasingly popular and many swimmers claim various physiological and psychological benefits including a boost to immunity and fewer and milder infections. Although this is biologically plausible and there is much anecdotal evidence, current research is limited.
It has also been suggested that cold-water habituation may have a positive effect on the inflammatory response and on the stress response, reducing the symptoms of conditions including atrial fibrillation, atherosclerosis, inflammatory bowel disease, type two diabetes, chronic nerve pain, arthritis, migraine and depression.
However there are risks involved in swimming in very cold water and these include hypothermia, hyperventilation, cardiac arrest and even drowning. Please take steps to avoid problems: –
Shorten your swim. Listen to your body and don’t stay in too long; everyone reacts slightly differently to the cold and experiences can vary from day to day. The lifeguards are there to ensure your safety, but it is also your responsibility to be sensible.
Be visible, especially on dark mornings or in mist or rain. We offer a variety of high-vis hats at £5-£10 each. Hats also help to keep your head warm! Many swimmers find wearing neoprene gloves and/or boots are helpful too.
From October the temperature starts to fall and in the middle of winter is typically between 2° and 5°C. To remain acclimatised try to swim at least two and preferably three times a week.
Warm up slowly and gradually. In cold water your body shuts down the circulation of blood to the skin to keep your core warm. As you begin to warm up the process reverses: blood cools as it starts to return to your extremities, which can cause shivering, hypothermia or feeling faint or unwell after you get out.
Don’t spend too long in the hot shower (some people prefer to use only the cold) because hot water draws warm blood from your core back to the skin very fast, leading to rapid cooling. This may make the skin itch and can cause fainting if your core temperature and blood pressure drop too fast.
How to warm up (this will take longer as the temperature drops): –
- Dry yourself quickly and thoroughly.
- Dress immediately, starting from the top.
- Wear layers of warm clothing – including a woolly hat and gloves.
- It’s helpful to bring a hot drink to warm you from the inside.
- Try to eat something (though not a heavy meal) before you swim. Porridge is particularly good, but a banana will do.
- Unless you feel faint or unwell (in which case please tell the lifeguards) get moving as soon as possible: walking will generate body heat.
- Please do not attempt to drive or cycle if you feel faint or uncoordinated.