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Published: 12/21/2021🏊 Water sports|🏂 Winter sports
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Facts and myths about winter swimming
Winter swimming is not only a great way to get yourself moving in the open air and boost the natural immunity of the body, but it is also an excellent opportunity to spend time with friends. Fall and winter swims are becoming increasingly popular among amateurs, so there are divergent views on this issue. Many of us find it difficult to tell the difference between facts and myths, and the activity of winter swimming in many cases is regarded as a mysterious ritual, which is intended to ensure a long and happy life. So let's take a look at the most common winter swimming myths and get to know the key facts!
In this article
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Benefits of winter swimming:
• Improves body's resistance to cold
• Boosts metabolism
• Improves cardiovascular fitness
• Speeds up recovery after exercise
• Reduces inflammation
• Improves blood parameters and pressure
• Boosts mood and reduces stress
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Contraindications to winter swimming:
• Heart diseases and pressure problems
• Epilepsy
• Borreliosis
• Respiratory infections, runny nose, flu, or cold
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Warm-up before winter swimming:
• Run, jog, or walk fast for 15-20 minutes
• Take a few cool showers with gradual temperature reduction
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Effects of winter swimming:
• One-time swim: refreshment, satisfaction, surge of hormones of happiness
• Regular swimming: complete body and mind healing, improved metabolism
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Winter swimming gear:
• Winter gloves
• Winter headgear
• Women's swimwear
• Men's swimsuit
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Winter swimming for beginners:
• Start with a partner or friends
• Take increasingly cold showers before starting
• Swim once a week or every two weeks at first
• Immerse yourself for 20-30 seconds at first, then gradually increase the time
• Find a lake, river, or sea to swim in
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Please note that this is a quick guide, and it is always best to consult with a doctor or experienced winter swimmer before starting.
Short summary
What is winter swimming?
Let's start with the basics – what is actually winter swimming, and why is it so popular? This term refers to short baths in natural water reservoirs such as rivers, lakes and seas, most commonly practiced in fall, winter and early spring. It is assumed that the water in which you swim is to be adequately cold, but due to differences in the physiological response to the cold in individual cases, it is difficult to determine specific figures. As a rule, the water in which winter swimming is carried out is between 8 and 12°C, although of course there are also cases of winter swimming in water at temperatures even below 4°C. The ancient Romans and Egyptians have already known the beneficial effects of regular swimming in cold water. As science developed in the 17th and 18th centuries, health treatments involving cold compresses and showers became increasingly popular, and hydrotherapy promoters experimented, discovering subsequent aspects of the beneficial effect of cold baths on health.
Health benefits of winter swimming
If you ever wondered if winter swimming is healthy, the Polish proverb “cold water will improve your health” should dispel your doubts. We must agree with this folk wisdom, which simply and bluntly points to the enormous multitude of advantages of winter swimming. So what specifically does winter swimming impact?
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body’s resistance to cold,
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basic metabolism,
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cardiovascular fitness,
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speed of recovery after exercise,
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reduction of inflammation,
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blood parameters and pressure.
The list can go on. In addition to the beneficial effects on the body, winter swimming also significantly affects your mental health, i.a. by activating the parasympathetic system whose fibers come out of the brainstem and are connected to the longest cranial nerve, the vagus nerve. Often mentioned benefits of winter swimming are, among others, its antidepressive effects – reducing stress, increasing the secretion of endorphins, and increasing the production of sex hormones. In this case, the facts speak for themselves – regular winter swimming improves the functioning of the human body, as well as daily well-being and overall mental health.
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How to start winter swimming?
Proper preparation is key if you want to reap the full benefits of winter swimming. So how do you start cold plunging? Before you head out to an open body of water in winter, make sure you have no health contraindications to start your winter swimming adventure. It is recommended to consult a physician and, if necessary, to have some basic lab tests done to rule out such issues as hypertension or venous disorders.
If you're wondering how to start cold plunging safely, it's best to go for your first cold swim accompanied by more experienced swimmers. There are winter swimming clubs in many places. The support of its members may be of invaluable help during your first cold plunge. Moreover, you will simply feel more confident and safer in such a group.
Make sure you warm up properly just before getting into the water. Such a warm-up should last between 10–20 minutes. Do aerobic exercises such as jumps, arm swings, jumping jacks and torso twists. This type of warm-up will prepare your body for the contact with ice-cold water.
In order to fully answer one of the most frequently asked questions about winter swimming: how to start cold plunging, we cannot overlook the issue of clothing. Before you enter the water, practise in warm clothes made of functional fabrics. Opt for a fleece jacket, as well as a woollen hat and comfortable shoes. Prepare a towel too, to cover yourself as soon as you’re done swimming. Make sure to prepare a change of clothes as well.
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Your first cold plunge should not last longer than 5 minutes. The safest way is to immerse in water for a minute or two. Over time, during subsequent sessions, as your body adapts to the challenge, you can gradually increase the immersion time.
If you enjoy the experiences brought by your first cold plunge, you will definitely start thinking about how often you can go winter swimming. Beginners are advised to start their winter swimming adventure with 1–2 times a week and then gradually progress to 3–4 times a week. And can you go winter swimming every day? While this is possible, it is certainly not recommended for beginners.
Pro tip: Before you start thinking about how to start winter swimming in open waters, try cold showers at home. This is an excellent way to prepare the body to take on such a big challenge. It is best to rinse the legs with cold water first and then direct the stream higher up — towards the heart. Water temperature should be around 10 degrees Celsius. Steady, regular breathing is also important.
Winter swimming – contraindications
Winter swimming is often described as a beneficial activity for anyone who is not afraid of cold water. In fact, however, there are important limitations to winter swimming, which are worth to know for the sake of your health and health of your loved ones. First of all, keep in mind that the group nature of this activity is mainly a matter of safety. Immersion or short-term swimming in water at temperatures close to 0°C is an extreme experience, so it's hard to predict how your body will react, especially at the start of your adventure. The most important contraindications related to winter swimming concern heart diseases and pressure problems such as hypertension and hypotension, as well as diseases such as epilepsy and borreliosis. So if you think seriously about winter swimming and plan to take cold baths regularly, and you are not sure of your health, it is worth to go for comprehensive medical examinations. Remember that respiratory infections, runny nose, flu or cold will always be absolute contraindications.
Warm-up before swimming
Even the shortest bath in cold water requires proper preparation. For many, the act of immersion in water does not require excessive physical effort, so an adequate warm-up seems unnecessary. It is not intended to prepare the relevant muscles for intense physical exertion – as in most sports – but to increase blood pressure, supply oxygen to the cells and activate the thermoregulation mechanism. The best warm-up for this purpose will be to run, jog or walk fast – one of the most natural, complex and easy forms of movement. The overall warm-up should take approximately 15 to 20 minutes. But remember not to overdo with its intensity – drops of sweat on the forehead are not advisable! Before the first cold bath, it's also worth taking a few cool showers with gradual temperature reduction. In this way, you will gradually get used to cold water and prepare the right ground for the first winter swimming.
How to warm up after winter swimming?
The more you know about how to start winter swimming, the safer a cold plunge will be for your body. However, it is not only the stage of preparation for entering the water that is important, but also knowing how to warm up afterwards. And what to do after a cold plunge? At first, immediately dry your body with a towel. You can wrap yourself in a blanket or put on a special cold plunge poncho. Then dress in warm clothes and don't forget to hydrate. Bring warm tea in a thermos and drink it afterwards to quickly warm up the body from the inside.
Effects seen after the first bath
If you learned about the advantages of winter swimming and, after the first time, you want to fully experience all of its benefits, there is something we need to tell you. One time is surely enough to feel the unique refreshment, satisfaction and a surge of hormones of happiness, but it is not sufficient to get a complete body and mind healing. Most of the positive effects of winter swimming will be noticeable after a long period of regular swimming.
Winter swimming and slimming
The natural reaction of the body to cold water is to automatically heat up the body, which draws energy from fat to do so, which translates into burning excess calories. Winter swimming is definitely not an activity that will burn hundreds of calories in a short time – cold baths usually take a few or a dozen minutes. So if you want to lose weight, it is not worth treating winter swimming as the main way to fight overweight, but rather as an addition to a proper diet and a more demanding physical effort. It is true, however, that winter swimming improves metabolism!
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Winter swimming when pregnant
A pregnant woman planning to practice winter swimming should always consider consulting a doctor. Although there are no premises to believe that winter swimming could harm the child's health, if you are not sure, seek advice from a specialist. Cold baths are short-lasting, and it is primarily the skin and fat tissue just below it that are subject to cooling. There will not be enough time for the low water temperature to reach the amniotic fluid, which maintains its constant temperature of 36.6°C.
Winter swimming and menstruation
There are no physiological contraindications for winter swimming during menstruation. Although the low temperature causes muscle contraction, which may be painful in particular during menstruation, the process also results in reduced bleeding due to the contraction of the blood vessels. For menstruating women, a hot shower will have far more unpleasant effects than a cold bath. Although warm water reduces pain, the high water temperature in turn causes the expansion of the blood vessels, which will most often result in increased menstrual bleeding.
A hat and gloves, or a winter swimming kit
You usually do not immerse your head and hands in water during winter swimming. Winter swimmers are very often holding their arms above their head with the hands clasped on its top. In this situation, women's winter gloves and men’s winter gloves are perfect, as well as winter headgear – women's hats and men's hats. As with any swim, it's also worth thinking about a water outfit – women's swimwear and a men's swimsuit are garments that are indispensable for winter swimming. It is worth remembering, however, that everyone has their habits – while for some a cold bath in an ice hole differs from swimming in the pool only in the temperature of the water, for others it may be a health ritual, where they do not use a special winter swimming kit, but they completely immerse themselves in water, and a good towel is their only necessary equipment.
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Winter swimming for beginners - what to know?
We have created a quick guide with answers to the most frequently asked questions about winter swimming for all of you who haven’t had the chance to try it yet. So, before you go this winter for your first winter swimming, make sure you know everything!
How do I start winter swimming?
It is best to invite your partner or friends to do this activity together. It's not only safer in the group, it's also easier to find the courage – especially the first time! It is best to start with increasingly cold showers a few days or weeks before you go for winter swimming. Don't forget to warm up!
Winter swimming – how often?
At the beginning, it is enough to immerse yourself in naturally cold water once a week or even once every two weeks. However, if you want to harden your body, over time, you can do winter swimming more often, up to 3 times a week. However, it is strictly forbidden to winter swim twice during the same day.
How long should I winter swim?
Start by immersion for 20 to 30 seconds, and then slightly extend the immersion time during each swim, so that finally your winter swimming time is 3 to 5 minutes.
Where is it best to winter swim?
The easiest way will be to find a nearby lake or river. A small natural reservoir is enough for successful winter swimming. And if you are near the sea, do not hesitate. Winter swimming in the sea is an unforgettable experience!
How do I prepare for winter swimming?
Gather your friends, choose a spot together, collect the necessary equipment, schedule a date, and remember to have the right warm-up before entering the water.
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