PLUNGE: THE THRILL AND BENEFITS OF COLD WATER SWIMMING

In 2020 The Guardian reported a staggering 323% increase of British people swimming outdoors.

Whilst wild swimming has been popular since the Victorian era, in recent years, a wave of enthusiasts has immersed themselves in this activity.

From its numerous health benefits to its historical and cultural significance, cold-water swimming is enjoying a resurgence worldwide. According to Simon Griffith, founder of “The Outdoor Swimmers Magazine”, searches for the term “wild swimming” have increased by 94% between 2019-2020.

Some suggest this rise could have started because of the pandemic, when many people turned to swimming as a form of distanced exercise.

However, with the lockdown behind us, swimming groups are still increasing: The outdoor swimming society’s membership grew by 36% in 2020, and the infamous “BlueTits chill swimmers” have “flocks” (groups) all over the country.

But why are so many people embracing the chill?

Cold water swimming has far-reaching health benefits, both contributing to physical well-being and improving mental health.

Immersing yourself in cold water triggers the release of endorphins.

Regular swimmers report reduced stress and a sense of elevation and euphoria after a dip and some even suggest it constitutes a natural therapy because of its life-changing effects.

Furthermore, what’s known as “the cold-water shock”, stimulates your heart rate causing noradrenaline and adrenaline to be released into the blood stream . This is your body’s reaction to the extreme temperature and is often paired with the “inspiratory gasp”, followed by rapid breathing or hyperventilation.

Though this sounds painful, Dr Mark Harper – cold water specialist and author of “Chill: The Cold-Water Swim Cure” – reports -  though it’s hard to believe - “all this stress can be good for you”.

He reflects on Isaac Azimov’s observation “The most exciting phrase in science isn’t ‘Eureka’ but ‘that’s funny’”: his precise reaction when he felt “really good” despite the numbing sensation over his body when he emerged from the water.

Cold water swimming undoubtedly teaches your body resilience, through the pressure of facing the cold.

Harper writes, “Intermittent exposure […] allows us to withstand the stress, which produces positive health benefits and gives us the confidence and mental ability to endure other stresses”.

When swimming myself, I have experienced a narrowing of my focus to my immediate surroundings and concerns – the water and my livelihood – meaning I’m more mindful and present.

Disordered thinking caused by anxiety or depression can be relieved by such moments, increasing awareness and lifting negative moods.

Not only this, but cold swimming reduces inflammation; often athletes resort to cold water immersion for muscle soreness and regular swims can help with chronic pain and joint issues.

However, though this seems new, due to the recent surge of excitement for it,  the English have a history for cold water swimming. In 18th-19th century Britain, cold water sea bathing gained popularity as a cure for various ailments, where doctors prescribed ocean swims for everything from anxiety to digestive issues.

But it also has deep roots in cultures around the world:

Firstly, In Scandinavian countries, Nordic ice swimming had been a tradition for centuries, which when paired with saunas, is seen as a practice that balances the body and mind.

Russian ice bathing – known as “morzhevanie” is undertaken to cleanse the body and soul; this is often taken in winter during Epiphany celebrations.

And lastly, cold-water purification rituals date back to thousands of years in Japan, specifically, “misogi” involves standing under icy waterfalls to build inner strength.

So if you are looking to start, here are a few pointers to a successful swim.

Always make sure to prepare properly:

1) Ensure you acclimatise gradually, going in slowly not jumping in headfirst – a dangerous and food-hardy practice – even for seasoned swimmers.

2) Wear the right Gear (I find going in skins – just a bathing suit – has the most physical effect) but wearing wetsuits, neoprene/thermal skin caps/hats, shoes and gloves are best for beginners or those who prefer prolonged swims as they are crucial for regulating body temperature.

3) Ensure you are safe – stay within set boundaries close to the shore/bank, wear bright/visible gear and always swim with other people

4) Warm up properly after exiting – change into warm, dry clothing and sip on something warm to raise your core temperature.

As the New Year rolls around, many people are looking for a way to challenge themselves and embrace healthier habits. Cold water swimming offers a unique resolution idea for those seeking to grow (physically and mentally). Why not find a local swimming group, or commit to a single dip and start your 2025 with a splash?