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Taking the Plunge: The Benefits of Cold Water Swimming

Nel Roden
Image shows a woman cold water swimming in a lake

Nel Roden

Regardless of your temperature tolerance, there is an array of mental and physical health benefits to wild swimming. As long as you have a safe body of water, a bathing suit, and enough determination, you’re all set!

Figures from 2021/22 show cold swimming has increased in popularity since the pandemic. Over 3.5 million people in the UK reported that they had been open-water swimming, up from 2.6 million the previous year. Prior to lockdown, the number of cold water swimmers had been on the decline.

Perhaps the increased interest was a result of emerging fanatics online, such as Wim Hof, a Dutch extreme athlete who swims in icy water. Or maybe the growing hobby represented a widespread desire to reconnect with nature, at a time cut off from other people.

Whatever the reason for the sudden spike, wild swimming is here to stay. This summer, cold plunges attracted over 500 million views on TikTok, with cold water swimming and therapy garnering a similar audience. Cold water is being embraced by many — including actor Hugh Jackman — as the latest hobby to boost your health and wellbeing.

But is taking the icy plunge really beneficial?

The Wim Hof Method

Jumping into cold water is an activity you might associate with athletes and bodybuilders. Known today as taking a #coldplunge, the practice of immersing your body in cold water (usually for its health benefits) is believed to originate from the Roman era. Some athletes believe it helps the body recover after intense training, as it can reduce help to reduce muscle pain and soreness.

But what about those of us who aren’t elite athletes?

Wim Hof, one of the leading figures of the cold water swimming movement, believes the hobby is for anyone and everyone.

He promotes cold water therapy as a way to return to the body’s optimal natural state. Hof argues that historic sub-zero temperatures and howling winds kept our muscles and veins supple, as well as keeping our minds sharp and clear. Modern-day luxuries and time spent indoors resulted in our bodies losing these natural defences. This has resulted in regular illness, stress, and insomnia, Hof claims.

To counter the negative side effects of modern living, Hof created the Wim Hof Method. This three-pillared strategy for optimising the body and mind combines breathing, cold therapy, and commitment. Hof sells this method as a simple way to unlock a host of benefits — by returning to the body’s optimal state of being, it becomes easier to deal with the mental and physical problems we face in the modern age.

The benefits of cold water swimming

According to the Wim Hof Method website, the benefits of cold water exposure are extensive. It reportedly speeds up metabolism, reduces inflammation, improves quality of sleep, enhances focus and improves immune responses.

A 2020 study also found novice open-water swimmers experienced small reductions in negative mood, heightened sense of well-being, and increases in positive mood.

Hof cites cold water exposure as a key way to stimulate the vagus nerve, also known as ‘the nerve of emotion’. By stimulating this nerve, you’re telling your body to relax, leading to long-term improvements in both mood and well-being. This can be done by simply splashing your face with cold water.

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A study conducted for the International Journal of Circumpolar Health also found a correlation between winter swimming and improved well-being. While there were minimal initial differences in mood between the winter swimmers and the controls, as the study progressed, researchers found the swimmers were more energetic, active, and brisk. Additionally, all swimmers who struggled with rheumatism, fibromyalgia, or asthma reported that winter swimming had alleviated their pain.

Professor Mike Tipton, from the University of Portsmouth, believes the sense of euphoria associated with cold water swimming is caused by the sudden release of stress hormones as your body reacts to the cold.

Swimming in murky waters

Evidence supporting the benefits of cold water on people’s health and wellbeing has been largely inconclusive.

Dr Craig Van Dien, a physical medicine specialist at Hackensack Meridian Health’s JFK Johnson Rehabilitation Institute in New Jersey, said there is little evidence that cold water enhances immune functions or enhances relaxation. There is stronger evidence about the positive benefits of cold water on reducing muscle soreness.

There are also multiple health risks associated with cold plunges, including cold shock, physical incapacitation, and hypothermia. It can be dangerous for people who are unexperienced and unsupervised; one woman died after trying cold water immersion in a Derbyshire river. According to the National Center for Cold Water Safety, people who fall into cold water can drown before they even break the surface.

“If the second step in becoming an outdoor swimmer is learning to love the cold, the first is appreciating its risks.”

Diabetics are particularly vulnerable to health risks while wild swimming, as cold water can impact one’s ability to sense tissue damage. Experts advise getting a health check before trying cold water swimming.

Stimulating the vagus nerve can help with reducing stress and anxiety, as it can trigger a relaxation response in the body. But if you’re averse to the cold, it can also be stimulated by deep, slow belly breathing. Box breathing, also promoted by Wim Hof, is an easy way to practice this.

Developing a cold tolerance

Committing to regular cold water swimming helps build a cold tolerance: you increasingly develop greater mental resilience and foster a sense of willpower when facing cold water. The more people become accustomed to immersing their bodies in cold water, the weaker their shock response becomes.

Professor Tipton says the initial effects of cold water tend to pass within a minute or two, so it’s important to focus on getting through the initial phase. Those who anticipate ‘cold water shock’ are better able to control their breathing response.

Experts recommend gradually easing into the practice of cold water swimming to build a tolerance to the temperature. Beginners shouldn’t spend more than 10 to 15 minutes exposed to the cold. Instead, you should slowly extend the length of your swim as you develop a better tolerance.

Some studies suggest 10 to 15 degrees Celsius is the optimal temperature for taking a cold plunge. However, there is no standard temperature and swimmers should choose what feels comfortable to them.

Reaping the benefits of cold water swimming yourself

Having considered the myriad of benefits, you may want to give cold water swimming a go. Here’s how to get started:

Familiarise yourself with cold water safety

Be aware of the risks and how to avoid them.

Familiarising yourself with how cold water shock, cramps, and cold incapacitation can be avoided is essential for any first-timer. Be sure to consult a cold-water swimming guide before attempting to take the plunge. It’s also advised that you don’t swim alone, so try to find a group in your local area.

In the wise words of the Outdoor Swimming Society: “If the second step in becoming an outdoor swimmer is learning to love the cold, the first is appreciating its risks.”

Find a body of water

This could be anywhere, from the sea to a local river or lake. If swimming in natural waters isn’t for you, a public lido might be a better fit.

If a body of water to swim in is out of the question, having regular cold showers is also a great way to reap the benefits of cold water exposure.

Make it enjoyable

The best way to form a habit that sticks is to make it as easy as possible to stick with.

Dinah Sershi, who has been a cold water swimmer for over seven years, says she became addicted to “the buzz”. She says outdoor swimming provides a sense of euphoria and helps clear her head.

“You become intensely connected to the people around you… but also to nature. When you are swimming in open water, you are not just surrounded by nature, you are in it.”

Try making your wild swimming experience as enjoyable as possible. Swim with friends and family. Write a journal entry reflecting on how the experience made you feel. Explore a variety of scenic swimming destinations.

As long as you’re listening to your body, what’s the harm in giving it a go? Even if the only outcome is that you challenged yourself to try something new.

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Featured image courtesy of Pierre Jeanneret on Unsplash. No changes were made to this image. Image license found here.

Nel is currently a third year English Literature student at the University of Bristol and is one of the Features Editors here at Empoword!

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