Posted by Dr Michelle Wright
Welcome to another Health Matters. Dr Michelle Wright here bringing you the second of two episodes on cold water swimming – an activity that’s becoming more and more popular.
We talked about the potential positive health benefits last time. Do listen in to the podcast which you can find on the WRS website if you missed that.
How can you practise cold water swimming safely?
Today, we’re focussing in on how to practise cold water swimming safely.
Of course, as with any physical activity, safety is key.
And with cold water swimming, the main thing that we’re trying to avoid is the effects of cold-water shock.
What are the effects of cold-water shock?
When you’re suddenly immersed in cold water, the first thing that you’ll notice is a gasp for breath, followed by hyperventilation – loss of breathing control.
Your heart rate and your blood pressure shoot up. Because your body is trying to preserve its vital organs, all your blood is diverted away from your peripheries and towards your core. And your ability to move and swim can soon be impacted.
This initial shock and loss of breathing control is where a swimmer is a greatest risk, so it’s crucial to be able to adapt and acclimatise to this.
What are the important safety tips?
With that in mind, coming onto those important safety tips.
The first thing I’d say is that, particularly if you have an underlying health problem, get checked over by your doctor before trying cold water swimming out. The effects of cold water on blood pressure can be significant, especially for people with pre-existing heart conditions.
And then, for everyone:
- Check out the weather, and the tides (depending on where you’re planning to take a dip).
- Know your area. Staying near the shore where you can get out of the water easily, and planning where and how you can exit is also important.
- Going with others who have experience is also a good idea.
- And making sure you have the means to call for help if you need it.
- You can wear a wetsuit but be mindful that this won’t prevent cold water shock, or hypothermia. But it will help to keep you warmer for longer and keep you afloat.
- And really important – immerse yourself in the water gradually. Don’t just jump straight in. Your body needs to adapt to the cold temperature.
- It can be a good idea to float on your back for the first few minutes, giving time for the initial shock pass, and for you regain control of your breathing.
- Also important is not to stay in the water for too long. Your body will continue to cool down once you’re out of the water (the so-called ‘after drop’), so don’t wait until you’re feeling discomfort before you get out.
- And when you do get out, take care to warm up gradually. Avoid taking a hot shower immediately. Have a towel handy, bundle up in some warm clothes and sip a warm drink.
So, there you have it – we’ve been talking about the chilly thrill of cold-water swimming and some of its potential health benefits.
If you are curious to try it out, it’s crucial to do it safely.
