Swimming in the middle of winter in icy waters where only polar bears would feel comfortable is a tradition typical of Eastern European and Scandinavian countries such as Finland, Norway, Sweden and Russia. It is also popular in Canada It is practiced by relatively few and mostly older people in these countries.

However, in the last decade it has attracted the interest of many people not only from different parts of the world but also of different ages, mainly because of the extraordinary health benefits of so-called ice showers.

What are the benefits of swimming in icy waters?

The positive effect of ice water on the body has been proven by a significant number of studies tracking its impact. But what is it?

Strengthens the immune system

The effect of cold water on the immune system has been widely studied. It has been shown that the body responds to the abrupt change when entering freezing waters by activating the formation of more white blood cells and antioxidants, which have been shown to boost the immune system. Over time, the body improves the mobilization of its defenses, and with this, the risk of various diseases – from colds to various diseases of the heart and cardiac system. It is no coincidence that people who often swim in icy waters get sick less often.

Speeds up metabolism

When you swim in cold waters, the body expends much more energy to retain heat and maintain a normal body temperature, and this is associated with burning more calories. The colder the water, the harder the body works to convert fat into the energy it needs.

Enhances circulation

When we jump into cold water, the extreme change in temperature signals the heart to pump more blood to the organs. As a result, circulation improves, toxins are more easily excreted, and the appearance of the skin improves, becoming more radiant.

Increases endorphin levels

It is a widely known fact that any exercise helps to increase the production of neurotransmitters in the brain, and especially of one of the main among them – endorphins. They improve mood and help to cope with stress and anxiety.

Swimming itself is a type of exercise, and when it’s in icy waters, it creates an uncomfortable stinging sensation on the skin that the body tries to fight by producing a greater amount of endorphins.

Increases libido

A little known and curious fact is that ice water increases libido, and with it boosts confidence, improves mood and self-esteem. This is related to the increased production of estrogen and testosterone that cold water immersion induces.

What are the risks?

Despite the extraordinary benefits, the risks of swimming in icy waters are just as significant, and some of them can manifest themselves before you even dip your toe in the water. So knowing them is a must.

Cold shock

Cold shock is the body’s first reaction when it comes into contact with ice water. It is involuntary and short-lived – lasting about 90 seconds. It causes an increase in heart rate and blood pressure, uncontrollable gasping and rapid breathing. In fact, the biggest risk that cold shock poses is the occurrence of sudden cardiac arrest. In it, the heart stops literally in seconds, and the consequences are irreversible.

The best way to avoid cold water shock is by slowly and gradually immersing yourself and getting used to it. Never go in at once or very suddenly. Remember also that swimming in icy waters is a skill that requires prior preparation, mainly physical, i.e. the body gradually being exposed over a period of time to colder and colder temperatures so that the difference is not so drastic.

Hypothermia

Hypothermia is the most well-known condition that the body can fall into after the shock of icy water. In it, the body temperature falls below 35°C, with a normal human temperature between 36.5 and 37.5°C. This condition is extremely risky because it can lead to death if immediate action is not taken.

Despite expending twice the amount of energy to maintain a tolerable body temperature, after swimming in icy waters, and in general, it takes the body twice as long to warm back up than to cool down. This means that even after leaving the water, the cooling process continues.

Symptoms of hypothermia include:

• prolonged shivering
• cold, pale skin
• blue lips
• fatigue
• Confusion
• rapid breathing
• slurred speech

The first and quickest measures to deal with hypertension are warming the body, but not too quickly. Removing all wet clothes, drying and putting on warm clothes and blankets. Drinking a warm drink and eating something sweet are also on the list of measures. If there is no visible change after these, calling for emergency help is a must.

Perception

Gripping, especially of the legs, is a common problem in swimmers, even long-distance swimmers, and not just in icy waters. There, however, the risk of their occurrence is greater. In such a case, lie on your back and swim like that until someone comes to help you.

Cold urticaria

Cold urticaria occurs after skin contact with too cold water and represents an allergic reaction if a person has not developed a chronic one. It is a rash that appears most often on the hands and feet and is the result of the rapid release of histamine.

How is it done safely?

Ways to protect yourself so that swimming in icy waters is as safe as possible for you include everything from knowing how to swim to knowing how to protect yourself from the cold, including when to get out of the water.

Prepare yourself

As with any other physical activity, prior preparation is of utmost importance. Just like you can’t lift as much weight on your first day at the gym as you can in your 3rd month or do as many sets and reps of an exercise, swimming in icy waters requires a known amount of preparation time. You can start with ice baths at home, keeping the water temperature no lower than 10°C and staying in for no more than a minute at first. Gradually increase your stay by 1 minute twice a week.

Warm up

Not only preparation but also warm-up are important for swimming in icy waters. 10-15 minutes are enough for this. It is important to warm up your muscles and get your heart pumping more blood before you enter the cold water. A brisk jog, light jumping jacks, star type, or jumping rope are very suitable for this purpose.

Wear a swimming suit

Although the tradition of swimming in icy waters dictates that this should be done naked or in a swimsuit, it is recommended that a swimming costume is used. As well as being easier to swim in because there is less drag when the wetsuit gets wet, it retains a layer of water that is warmed by the body as you swim and so provides an extra layer of insulation. They are also a preventative measure against hypothermia, although they cannot protect 100%.

Enter the water slowly

As already mentioned, entry into the water should be slow. This will help protect you from the shock of cold water. When you enter up to your hips, submerge your face and exhale underwater. Getting your head used to the temperature of the water helps regulate your blood pressure. Once in, lie on your back briefly to help slow your breathing and relax your body before you start swimming.

Get out of the water when you still feel good in it

Don’t put your body at too much risk. It’s true that it takes some time to get used to the icy water, but if you’re too cold, then get out. However, if you can relax and get used to the water, even if just a little, get out while you still feel like it. If you wait until you’re tired and start shivering, you’ve lingered too long.