Winter dips – cold water benefits and safety

Cold water swimming and winter dips are growing in popularity. This includes a long tradition of festive dashes into the water and regular swimming by increasing numbers of keen enthusiasts including some who even break the ice on the coldest days. Although some think that swimming in winter is a rather odd habit, swimmers know that there are many benefits, and that it can be done safely with a little knowledge. This page answers some questions about winter dipping and gives some tips.

SOME QUESTIONS AND SAFETY TIPS

Jump to Q&As below:

Why would you get into cold water in winter?

Why do you want to get into a lake (including ex quarries or reservoirs)?

What specific risks are there in lakes that were originally quarries or gravel pits?

Why would you want to get into a river, and what are the specific risks?

Which water bodies are colder in winter?

How can you stay safe swimming in winter?

How long should you stay in?

Will cold water shock kill you in seconds?

Is cold water shock good for you?

What are the other benefits of winter swimming?

What should you wear for winter swimming?

Will a wetsuit prevent risks of cold?

What’s the best way to warm up before getting in the water?

What’s the best way to warm up after getting out of the water?

Can you jump straight in?

Why would you get into cold water, especially in winter?

The benefits are becoming widely known and increasingly studied. Not all are proven yet, but there is much evidence for a wide variety of physical and mental health benefits along with the fun and challenge the activity gives.

Why do you want to get into a lake (including lakes that were previously quarries or reservoirs)?

In winter rivers can often be flooded, fast flowing, silty and potentially polluted after heavy rain. The sea can be rough and also potentially polluted. Lakes rarely have any of these issues, and have far fewer risks. Many lakes across East Anglia, the Midlands and elsewhere were once excavated for sand or gravel, but now are filled with water and behave in the same way as any other water body of a similar size. Reservoirs are also lakes, and have the same risks, though if still working you need to keep away from the dam and towers. More detail on reservoirs and why they are suitable for swimming.

What specific risks are there in lakes that used to be quarries or gravel pits?

These lakes behave like any other lake, and are cold in winter. Cold is the biggest risk – see all the links and explanations above on how to stay safe. There are vast numbers of these sorts of lakes in East Anglia, the Midlands and elsewhere. They vary, with many having easy entry and exit on shallow gradual sandy beaches, though some might be less accessible. Always check your exit point before getting into water. As there are no tides or currents, they much safer than the sea or the river in winter. The water can be deep, so to enter a lake you need to be able to swim, and unless very well used to cool water it’s best to stay near the shore.

Why would you want to get into a river, and what are the specific risks?

Rivers can be flooded and fast flowing in winter (and spring and autumn), and you would need to assess the conditions carefully and be aware of the extra risks. Even if you know a river well it can be very different on the day. Be extra sure to check where you are going to get out and have a backup exit in case the current carries you past, be aware of the risks of eddies, fast white water, debris and pollution.

But done carefully, a ‘swoosh’ downstream can be great fun. More safety info from the Outdoor Swimming Society on rainy weater, www.outdoorswimmingsociety.com/understanding-rain-windy-weather and generally on rivers, www.outdoorswimmingsociety.com/category/survive/rivers

Which water bodies are colder in winter?

The sea retains its warmth longer into the autumn and winter than other water bodies. Rivers vary considerably because of their size, proximity to the source, how fast they are flowing, how much sunshine has warmed them. Lakes cool down once the sun has little warmth or time to warm them up, plus the cooler layers of water can come to the top and cool air can cool the surface, and once they cool down then they can stay colder throughout the winter. In spring they warm up again and retain that warmth during summer. Larger lakes change temperature more slowly. The wind might be a bigger factor when there is less shelter – be aware of air temperature, especially when getting dressed or undressed.

How can you stay safe swimming in winter?

Key tips – don’t get too cold, and get warm quickly afterwards.

  • avoid cold water shock by getting in gradually
  • stay close to shore unless experienced in cool water
  • don’t stay in too long
  • get dry, dressed, warm as soon as you get out of the water.

More safety info on the Outdoor Swimming Society website: www.outdoorswimmingsociety.com/tips-on-winter-swimming; and on cold, www.outdoorswimmingsociety.com/category/survive/cold

How long should you stay in?

Everyone is different and there is no simple formula – each person needs to get to know their own body. An important thing to know is that there is no need in winter to stay in more than a few minutes – almost all of the benefits come from that initial period. If well acclimatised and you want to stay longer you can, but risks increase the longer you are in very cold water.

Watch and listen to cold water swimming experts explaining the risks and benefits and why the first few minutes matter most:

Will cold water shock kill you in seconds?

In theory it could, if not carefully managed. If someone unused to cold water enters the water too quickly especially head first, this can cause an involuntary gasp, and if your head is underwater when this happens you could breathe in water and drown. The shock of cold water can also increase heart rate, which is not generally an issue unless somebody has a heart condition. Those used to cooler water are less likely to experience this because of acclimatisation, unless the water is much colder than they expected.

Is cold water shock good for you?

Yes, carefully managed, it provides many benefits. This is explained in the four links above – by the three experts on cold water swimming and its risks and benefits. They are all members of the team led by Prof Mike Tipton that are studying this, and and there is practical research and training carried in the Chill courses. The benefits include reduced stress in daily life, increased resilience, improved self-image from meeting the challenge, being in the moment, exhilaration. All of this is achieved in the first few minutes of immersion in which you experience cold shock and then it passes.

What are the other benefits of winter swimming?

More generally, cold water immersion helps with depression, inflammation and pain, and there are reported improvements to immune system and hypertension. Putting your face in water triggers the part of the nervous system that makes you calmer. And this is on top of the well documented benefits of blue and green spaces – being in nature – and being part of a community or gaining other social benefits.

In addition, outdoor swimming brings the potential for major improvements in public health, tackling diseases caused by modern lifestyles including physical inactivity. All of this is well explained by  Dr Mark Harper in ‘Chill: The Cold Water Swim Cure’, and at a Scottish Parliament Event outlined here, www.outdoorswimmingsociety.com/outdoor-swimming-as-a-public-health-measure and viewable on YouTube here, https://youtube.com/watch?v=iYuJka3xEI0&t=1714s

What should you wear for winter swimming?

Many people swim or dip in just a swimsuit, often adding a swim hat and/or a bobble hat, swim shoes or socks and gloves. (It is a myth that gloves and shoes prevent you knowing you are cold, and they could prevent discomfort and other issues ). Some add neoprene jackets, and some wear wetsuits. A fun visual summary of what to wear for winter swimming, from Peak Swims on Facebook

Will a wetsuit prevent risks of cold?

Swimming in a wetsuit does not prevent cold water shock – in fact it can happen when water enters the wetsuit, and if out in a lake that could cause issues including panic, so you need to let some water in before setting off to swim. It also doesn’t prevent you getting cold, it just takes longer. And you need to be able to take it off quickly so that you can get dry and dressed and warm as soon as you can.

swimmer smiling in white Christmas hat in a lake with a wooded backdrop
a winter swimmer in a lake that was originally a sand quarry

What’s the best way to warm up before getting in the water?

Being warm before you get in means that it will take longer to cool down, and the best way to get warm is with some exercise. Perhaps build in a 10-15 minute brisk walk to get to your swim spot, and then again afterwards? Warming up your exterior, say by sitting in a car with a heater full blast, doesn’t warm you as much, and also tricks your body into thinking you are warmer than you are and you cool down more quickly once you get in the water. (This is explained by Dr Mark Harper in ‘Chill’.)

What’s the best way to warm up after getting out of the water?

Always take off wet clothes, get dry, put on lots of warm clothes. Hot drinks are nice but don’t actually do much to warm you up – and be careful not to burn yourself on them!

There are several myths about getting warm after a swim. It’s unlikely that you would have the chance for a warm shower or bath but there would be no harm in doing so as long as you’re careful not to burn yourself, and avoid the very unlikely chance that you might faint. A sauna is a great way to warm up. The best way is to do some exercise – a brisk walk, some star jumps, or whatever you like to do. All of these methods are fine and do not make your core colder. (For an up-to-date explanation on this, see brief explanation and more detail in a webinar with Heather Massey and Prof Mike Tipton, https://outdoorswimmer.com/featured/even-melons-get-afterdrop/)

Can you jump straight in?

It is safer to get in more gradually, because of the possibility of cold water shock, and leave putting your head in until you have got past the shock phase and your breathing has calmed down. Swimmers who are well acclimatised and are used to doing this can jump or dive in – but only do that if you are sure you can.

More info on safety and cold on the Outdoor Swimming Society website, www.outdoorswimmingsociety.com/category/survive/cold

[This page was created from a 2023 post, December Bawsey Swim: Winter dips – cold water benefits and safety]

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