Posted by Dr Michelle Wright
‘Wild swimming’ or ‘cold plunging’ – has become a popular activity for both thrill-seekers and wellness enthusiasts alike.
It involves taking a dip in water anything below about 15°C, which can include outdoor swimming in natural bodies of water, or even cold showers and ice baths.
So why are people willingly taking the plunge into chilly waters and are there any safety considerations to keep in mind?
That’s the topic up for discussion in the next two episodes of Health Matters with me, Dr Michelle Wright. Today, focusing on the positive health effects of this pastime, and next time considering how to practise cold-water swimming safely.
What are the health benefits of cold-water swimming?
Research on the potential health benefits of cold-water plunging is still ongoing, and more extensive, rigorous studies are needed. However, smaller studies have already shown some positive effects.
Benefit one being the boost it can give to your mental health.
How is cold-water swimming good for your mental health?
Well, when you immerse yourself in cold water, essentially, you’re exposing your body to stress – your sympathetic nervous system is stimulated; adrenaline and cortisol are released, and your breathing and heart rate speeds up.
But then, after a minute or so, as you begin to adapt to the temperature, the stress reaction starts to subside.
The theory is that repeatedly exposing your body to this cold-water stress response gradually lessens its intensity. And then, over time, this increased stress tolerance can extend to other areas of your life, not just during cold water exposure.
It’s also thought that cold water swimming stimulates the release of the feel-good neurotransmitters, dopamine and serotonin – chemicals linked to mood, focus and attention. Swimming with a buddy, or in a group, can intensity this experience through the power of human connection.
Let’s be honest, getting into cold water isn’t easy. It takes a lot of willpower to take that first plunge, especially when it’s freezing outside! But over time, regular cold water swimmers report increased confidence and self-esteem.
And it can be seen as a practice of mindfulness – you’re so focussed on the intense sensation of the cold water that there’s no room for thinking or worrying about anything else.
With these potential mental health benefits, in fact, trials are underway looking at cold water immersion as a treatment for depression.
What else can cold-water exposure do for your health?
Other research suggests that regular cold-water exposure may reduce inflammation, lower blood pressure, and improve insulin sensitivity in some people.
And if you’ve ever seen athletes take an ice bath after a big game, you’ll know that cold water immersion is a popular recovery technique. The hypothesis here being that this helps reduce muscle soreness and inflammation, allowing quicker recovery.
Regular cold-water swimming may also boost your immune system. Repeated cold exposure is thought to increase the production of white blood cells, which play a key role in fighting off infections. There’s some evidence that people who regularly swim in cold water experience fewer colds and are less prone to minor illnesses, with further trials ongoing.
So, there you have it, some of the potential health benefits of cold-water swimming that we’re starting to discover. Let’s continue that research so we can get more clarity.
And do tune in next time for some important tips on practising this activity safely.
