As the days grow shorter and the air turns crisp, most swimmers pack away their gear, waiting for warmer weather and warmer water! But for some, winter swimming presents a unique challenge which offers a physical and mentally rewarding experience. Whether you're an experienced swimmer looking to extend your season or a beginner looking to start your cold-water swimming journey, this guide will help you take the cold plunge into winter swimming.

 

Why Is Winter Swimming So Popular?

Winter swimming isn't just for thrill-seekers looking for a dopamine spike!  It’s increasingly popular for its proven physical and mental health benefits as well as the sense of accomplishment that comes with cold water immersion. Here’s why people are drawn to swimming in the colder months, especially in clean picturesque lakes!  

  1. Boosts Immunity: Cold water immersion has been linked to improved immune function. The shock of the cold activates your body's immune response, making you more resistant to common colds and flu. It is important to recognise that this done come with a temporary decline in immune defence therefore it is advisable that you do not embrace the cold water if you are recovering from an illness or cold as this may extend your recovery time.
  2. Mental Health Benefits: Swimming in cold water can trigger the release of endorphins and dopamine, lifting your mood and reducing stress, worry and anxiety. Many swimmers report a sense of calm and focus after their cold-water swims. As well as this, cold water swimming is social activity and is often undertaken in groups so that swimmers can gain social contact & interaction which is vital for maintaining good mental health – The human touch / contact is essential and often overlooked.
  3. Improved Circulation: Regular exposure to cold water encourages better circulation as your body works harder to keep warm. This can improve blood flow, reduce inflammation, and even help regulate body temperature in everyday life. Whilst this is true, it is essential that swimmers consider wearing the correct gear such as neoprene gloves and socks, especially when water temperatures drop into single digits.
  4. Burns More Calories: Cold water forces your body to work harder to maintain core temperature, meaning you burn more calories during a winter swim than you would in warmer conditions.
  5. Builds Mental Resilience: You cannot get around it — jumping into cold water is tough. But that’s what makes it so rewarding and beneficial. Winter cold water swimming challenges you mentally, helping to build resilience and a strong sense of personal achievement.

How to Get Started with Winter Swimming

If you’re ready to try winter swimming, preparation is vitally important. Cold water can be dangerous if you don’t approach it correctly and the conditions should be respected.  Follow these tips to ensure a safe and enjoyable winter swim:

  1. Start Slow

Before plunging into icy waters, ease your body into cold water swimming. It is not advisable to jump into cold water as this will activate your bodies cold water shock response. This is a sudden an uncontrollable gasp and if this occurs when you are underwater it can be fatal. Take your time and slowly introduce your body to the water. Start by swimming in autumn as temperatures begin to drop, and gradually build up your tolerance. This will allow your body to adjust, reducing the shock of very cold water.

  1. Get the Right Gear

While you may not need a wetsuit in summer, cold water swimming requires some added protection. Here’s what you’ll need:

  • Wetsuit: A thermal or normal wetsuit can help you retain body heat during your swim. Look for a suit with good flexibility, like the Explorer Ultra FS, to ensure your range of motion isn’t restricted.
  • Neoprene Gloves and Boots: These protect your extremities, which are most vulnerable to cold. We suggest the Cskins 4mm Legend Socks and the Cskins Wired 3mm Gloves for extra warmth.
  • Swim Cap: A neoprene swim cap or thermal cap will help prevent heat loss from your head. We suggest the Zone3 heat tech cap – It’s a game changer.
  • Earplugs: Cold water entering your ears can cause discomfort and even dizziness. A good pair of earplugs can help keep you comfortable. Surf ears are the best earplugs on the market today and well worth the investment.
  • Towel and Warm Clothes: After your swim, it’s essential to warm up immediately. Bring warm, dry clothes and a towel to change into as soon as you exit the water. You can experience after drop after swimming which is when your core body temperature plumets so it’s essential to put warm clothes on as soon as you can to regulate your core body temperature.

 

 

  1. Swim with a Buddy

Always swim with a friend or in a group, especially in winter conditions. Cold water can cause your muscles to cramp or make it harder to swim. Having someone with you ensures you can help each other if needed. Plus, it’s more fun to share the experience with others!

  1. Limit Your Time in the Water

Even if you’re feeling great, don’t overstay your swim. Cold water swimmers typically limit their swims to just a few minutes, especially when the temperature dips below 10°C (50°F). You can gradually increase your swim duration as you build tolerance and introduce new gear to your armoury but remember that hypothermia is a real risk.

  1. Warm Up Safely

After your swim, warm up gradually. Dry off immediately, layer up with warm clothes, and sip on a hot drink. Resist the temptation to jump straight into a hot shower or sauna, as it can cause a sudden drop in blood pressure. Move your body gradually for a couple of minutes before entering the sauna! Stretching & squats do it for me!

Benefits of Joining a Winter Swimming Community

Winter swimming can be intimidating at first, but joining a community of like-minded swimmers makes it easier and more enjoyable. Many open water swimming clubs host year-round swims, including in colder months, and these groups often include experienced swimmers who can offer tips and support.

Not only does swimming with others make the experience safer, but it also builds camaraderie. Sharing the challenge of winter swimming with others is a great way to stay motivated and celebrate your achievements.

Join us at Shepperton Open Water Swim or Divers cove this winter!

Is Winter Swimming for You?

Winter swimming isn't for everyone, but with the right mindset and preparation, it can be a transformative experience. The physical benefits of cold-water immersion, combined with the sense of mental clarity and resilience it fosters, have made it an increasingly popular practice worldwide.

If you’re up for the challenge, don’t let the cold deter you. Take the plunge into winter swimming—you might just find it to be one of the most rewarding experiences of your life.

 

Thomas Reed