Introduction
Winter can be a wonderful, enchanting time of endless gluttony that then magically 'disappears' underneath baggy jumpers. A countryside waddle and a gaviscon may be enough to cure that hedonism-induced indigestion you've been feeling, but what can you do about that cabin fever?
There's a reason why Winter is often nicknamed 'Cuffing Season' by the aquatically inclined, and it's obviously because you are stuck indoors and kept chained from your usual watery adventures. Here's some good news fellow amphibians - it is very possible to adapt your body for outdoor swimming during the winter months! Aside from the advantage of escaping the 'terror firma' all year round, there are many benefits to adapting to cold water swimming which I will discuss below.
Apart from instantly curing hangovers and looking like a wally for the amusement of your friends.
But wait! Before you decide to dive bomb into your nearest icy lagoon, you'll need to prepare yourself both physically and mentally for risks such as cold water shock and hypothermia. Plus, be kind to your relatives - they'll need more than just a gaviscon after seeing you dive into your local lake instead of feeding the ducks.
'I'm swimming over to feed those moorhens, Grandma. It's my New Year's Resolution to be more giving...'
Chill out and read this first before really chilling out.
1. Accept that it may take you some time to acclimatise
Just because you have impulsively agreed to swim outdoors in January doesn't mean you should be equally as impulsive when diving into cold water. Check with your doctor first to make sure it's safe enough for you to swim in Winter's bracing blue spaces, especially if your cardio health is not at its best. Be aware that cold water shock is a very real danger when swimming in water below 15°C (59°F for Americans, 288.15 Kelvins for eccentric scientists).
The water temperature of London's Royal Docklands in January may feel like absolute zero, even though it's more like 280.55 Kelvins. It's all relative.
Cold water shock results in involuntary inhalation so if you're underwater at the time, then you can imagine this not being a healthy situation for you. If you're not prepared, fatalities can occur in a matter of minutes. Cold water shock will also result in an increased heart rate and blood pressure coupled with vasoconstriction, which can lead to a heart attack in people with an existing heart condition. Even if you have fantastic cardiovascular fitness but you're not conditioned for cold water shock, the risk of death is still incredibly high.
It all got a bit heavy there, so here's a cute seal pup. Interestingly, seals themselves are heavy due to blubber - an adaptation for cold water swimming. See, this pic was relevant after all.
(Image from Pixabay.com)
Fortunately you can adapt yourself to swimming in cold water if you allow yourself enough time to do prepare. A cold-conditioned person will experience a reduction in cold-shock effects and the adaptations can last for a year!
2. Build your Swimming and Cardio Fitness
Hopefully you already like being in water and can swim. As they say, it's better to learn how to swim before you learn how to dive - and it's better to do both before you swim in cold water. Concentrate on swimming and building your cardiovascular fitness in indoor pools at standard competition temperatures of 28°C (82°F for those that like to pretend the water is warmer/301.15K for machines). Swimming pool temperatures should be no higher than 29°C, however, otherwise bacteria and algae can grow in them.
That algae didn't stop British diver Tom Daley from keeping calm and carrying on though! Look how relaxed he seems!
(Photo from Matt Dunham/Associated Press)
Once you're feeling confident in the water, try outdoor pools like lidos and wild swimming spaces during summertime. As there's little difference between summer and winter in the UK, you're well on your way to being sufficiently cold adapted!
Additionally, since cold water swimming is harsh on the circulatory system, maintaining regular cardio activities other than swimming is also advised. You never know, you may well be inspired to become a triathlete and add running and cycling into your fitness plan.
If you don't have the inclination for that sort of torture, there are subtle ways you can incorporate cardio into your everyday life. Simple exercises could include forgetting why you walked into a room and then walking out (10 reps per day), or trekking a mile because you missed your bus stop (or even worse, calling for your stop much too early and accepting the consequences). Step up the cardio intensity by sprinting frantically for every public transport utility you were supposed to be on time for. Be creative! The world can be your gym!
'It's amazing what you can do with three legs!' - Famous Triathlete
Photo is of Alistair Brownlee, from the British Triathlon Foundation
NB: Quote may not have happened.
If you don't have the inclination for that sort of torture, there are subtle ways you can incorporate cardio into your everyday life. Simple exercises could include forgetting why you walked into a room and then walking out (10 reps per day), or trekking a mile because you missed your bus stop (or even worse, calling for your stop much too early and accepting the consequences). Step up the cardio intensity by sprinting frantically for every public transport utility you were supposed to be on time for. Be creative! The world can be your gym!
3. Cold Water Immersion Preparation
If you're still reading at this point, I'm impressed. It's about to get better, trust me. Prior to your outdoor winter swim, it's advisable that you get your body used to cold water. If you've not swam outside since summer or autumn, you can jolt your body back into conditioning via repeated cold water immersions in the (dis)-comfort of your own home. Start with a three minute cold water shower per day, for two weeks prior to your cold water swim. Splashing your face before subjecting yourself fully to the cold shower can help to reduce the effect of cold water shock.
Step up the shower to six minutes, then nine - see if you can go all the way up to 10-15 minutes. It's fine if you need a minute of warming-up intervals, and it's recommended that you do some warm-up exercises (e.g. 50 star-jumps) before showering. However, I suggest quickly warming up once your energising ordeals are fully over. As you get closer to the swim (and if you have access to a bath) transition from cold water showers to full-body immersion in cold water baths.
Welcome to my world, punk.
(Image from Pixabay.com)
Step up the shower to six minutes, then nine - see if you can go all the way up to 10-15 minutes. It's fine if you need a minute of warming-up intervals, and it's recommended that you do some warm-up exercises (e.g. 50 star-jumps) before showering. However, I suggest quickly warming up once your energising ordeals are fully over. As you get closer to the swim (and if you have access to a bath) transition from cold water showers to full-body immersion in cold water baths.
Some say that rubber ducks are optional. I confirm that they're mandatory for effective cold water adaption training.
(Image from Pixabay.com)
4. Monitor Yourself (Hypothermia Awareness)
Whilst you do your home acclimatisation training, monitor your body's reactions to the cold and take note of how long you can cope with the cold water. If you're not seeing an improvement in your ability to adapt and all you feel is significant discomfort, stop or reduce the training. Normal body temperature is around 37°C, but if it drops to between 32-35°C, symptoms of mild hypothermia can occur. These include shivering, pale and cold skin, hyperventilation, slurred speech and confusion. If your body temperature drops below 32°C, passing out becomes a risk. It's a good idea to let someone know about your cold water adaptation training so they can help you if you need.
I know I've used this photo before, but it's such a great way of showing how to treat someone suffering from hypothermia. Also, if you have a problem with this picture, there's a chance you may have hypothermia of the soul. I'm sorry you had to find out this way.
(Image from Pixabay.com)
(Image from Pixabay.com)
If you suspect that you have hypothermia, warm yourself up as soon as possible. Dry yourself, remove any wet clothing, get indoors and hide inside a big coat or under lots of fluffy blankets. A warm and sugary drink may help. If you're looking after someone else that you think has hypothermia, make sure they're conscious and breathing before giving them food or drink. Hot chocolate may solve a lot of life's problems but every good thing has its limits. Remember, don't give a hypothermic person alcohol, and don't place the casualty in a hot bath or under a heating lamp. FYI, the official statement from the Outdoor Swimming Society on foil blankets is that they do not help swimmers.
5. Dress-Code: Neoprene
Cold water swimming is one of the very few activities in which being slightly overweight can be an advantage. However, even if you're feeling blubbery like that seal earlier, it's still a good idea to add additional padding in the form of a 3-5mm wetsuit combined with a 3mm neoprene vest. My cold swim wardrobe consisted of those items plus 3mm hood (silicone swimming cap underneath), polyester shorts, 4mm neoprene socks (plus inner compression socks), 2mm neoprene gloves and waterproof diving watch. If you swim with fins, make sure they still fit you after you put on those thick wetsuit socks.
A black, unisex neoprene wetsuit can be very figure flattering at this time of the year
Since you're probably thinking of what else to pack apart from the warmest clothes you've ever owned, I strongly suggest investing in a dry robe for changing into and out of your swimming gear. Don't forget your hat, scarf and gloves, thermal vest and thermal socks.
6. Pre-Swim Warm-Up
Once you're dressed in all your cold water swim apparel, you'll certainly start to feel toasty after 50 star-jumps and some stretches. Any exercise will help you to boost your circulation and reduce the effects of cold water shock. Plus, it will improve morale - people look hilarious when doing star-jumps anyway, let alone in wet-suits (although wearing fins at the same time may be taking this a bit too far).
Yoga exercises will help you to calm any anxiety you may have about following through with this cold water swimming nonsense, and can help you to avoid muscle cramps.
If you combine yoga poses with a pic of yourself near water, you will have officially 'won' instagram for a second or two. #Yoga #Wellness #Blessed
(Image from Pixabay.com)
7. Make Friends
Cold water swimming is best done with good company, and I found that when doing the New Year's Day London Royal Docklands Open Water Swim with NOWCA, I was swimming with the best company. Everyone was incredibly friendly (united by our collective sense of dread that we were putting ourselves through), and there was certainly an atmosphere of people helping each other out if needed. The motto 'people who swear together, stick together' was incredibly relevant that day. Plus, the presence of Rick (the owner of the swimming space) was very reassuring, and this helped with another important aspect of cold water swimming adaptation - to stay calm.
Meet Rick. He's an expert at checking his watch, posing uncomfortably for photos and generally being a hero.
To swim at a NOWCA swim site you'll need to get one of their RFID wristbands - a tracking system and a way of keeping you safe whilst swimming. It also helps you to track your progress (if any) throughout the year.
8. Enter the Water Slowly
Some people may jump into cold water and be OK. However, if this is your first cold water swim - do not jump in. I repeat - do not jump in. It's best to take it slow. Enter the water with your feet first, acclimatise your legs, splash your face and then slowly lower yourself into the water. Lots of loud profanities help. Keep moving once your're in, and definitely keep cursing. It's better to start swearing swimming straight away. I found that alternating between back-stroke and front crawl to be the best at keeping me warm-ish, with back-stroke better for keeping the cold water further from my chest.
Take note of where the buoys are. Don't mistake them for other swimmers (even if at first they seem more conversational).
Based on your acclimatisation training, you will know how long your body can cope with the cold water. You can set a timer on your watch to make sure you don't swim for too long past your comfort zone. Since the effects of hypothermia become evident after 30 minutes, I would suggest keeping your swim between 10-15 minutes. If you swim for more than that, it's because you are very well trained, fully cold adapted and/or superhuman.
9. Post-Swim After-Care
Once you've decided that enough is enough, get yourself dry and into warm clothes as soon as possible. Or, if you've been to more than one of these open water swimming events, take an unusually long time to find your underwear and clothes (you'll certainly not be alone). Especially if normal, sane people passing by are wrapped in five coats and six scarves. They will be incredibly amused by your mostly nakedness.
Then, reward yourself with a menu fit for aquatic royalty! Cold water swimming (as with any strenuous exercise) can put pressure on your body's immune system for a couple of hours following your activity. Before, during and after being in cold water, it's best to eat as well as you can and take it easy once you're warmed up. Everyone's diets are different, but to give you some ideas, my suggestions for a 'Cold Water Swim Day' menu are listed at the bottom of the page.
'Hey check out my new Dry Robe' - First open water swimmer.
(Image from Pixabay.com)
NB: Quote may or may not be real.
Then, reward yourself with a menu fit for aquatic royalty! Cold water swimming (as with any strenuous exercise) can put pressure on your body's immune system for a couple of hours following your activity. Before, during and after being in cold water, it's best to eat as well as you can and take it easy once you're warmed up. Everyone's diets are different, but to give you some ideas, my suggestions for a 'Cold Water Swim Day' menu are listed at the bottom of the page.
10. Appreciate The Benefits of Cold Water Adaptation
Apart from feeling pretty smug for an hour or so, the benefits of subjecting yourself to bracing water conditions (if done sensibly) include long-term improvement of the immune system, weight loss, reduced inflammation, better resilience to oxidative stress, an increase in insulin sensitivity and enhanced mental health. Repeated cold water immersions can increase metabolic rate and also the production of white blood cells, resulting in a strengthening of the immune system.
That increase in metabolic rate may be a result of raised brown fat activity in response to cold adaptation. Brown fat metabolic activity has been linked to non-shivering heat production (also known as thermogenesis) as well as weight loss.
Furthermore, dopamine, serotonin and endorphins are increased after cold water swimming, leading to improved mood. A case report from the BMJ suggested that it may even be an effective treatment for depression
Cold water immersion has also been reported to ease muscle damage and reduce inflammation after strenuous exercise, although the mechanisms by which this occurs are unclear. Swimming in cold water results in oxidative stress, but repeated winter swimming sessions can provide people with higher levels of blood glutathione and increased activity of superoxide dismutase and catalase enzymes. All these effects lead to improved tolerance to the environmental oxidative stress that can contribute to aging.
That increase in metabolic rate may be a result of raised brown fat activity in response to cold adaptation. Brown fat metabolic activity has been linked to non-shivering heat production (also known as thermogenesis) as well as weight loss.
Furthermore, dopamine, serotonin and endorphins are increased after cold water swimming, leading to improved mood. A case report from the BMJ suggested that it may even be an effective treatment for depression
Figure from Tipton, M.J., et al. 2017. Cold water immersion: kill or cure? Experimental Physiology. https://doi.org/10.1113/EP086283
Cold water immersion has also been reported to ease muscle damage and reduce inflammation after strenuous exercise, although the mechanisms by which this occurs are unclear. Swimming in cold water results in oxidative stress, but repeated winter swimming sessions can provide people with higher levels of blood glutathione and increased activity of superoxide dismutase and catalase enzymes. All these effects lead to improved tolerance to the environmental oxidative stress that can contribute to aging.
Also it's the only way that hyperactive Type A's can relax sometimes...
If you're a fortunate person, cold water swimming also makes you feel incredibly grateful for hot running water, warm food and central heating. Gratitude in itself is one small step on the road to better mental health as it can help you focus on the positives of the present moment. Cold water swimming may not be for everyone, but it has certainly helped me cope with the sad month of January. So, if I've convinced you to give it a go, stay safe, have fun and enjoy the boost from your adaptive thermogenic body-confidence!
Warmest thank-you's for reading!
My Cold Water Swim Day Menu:
Pre-Swim Breakfast Menu:
Try not to over-eat and avoid foods which will upset your stomach (especially if you're gluten intolerant, lactose intolerant, have IBS or are allergic to healthy foods). However, your body will thank you later for being sensible regarding your carbohydrate, protein, vitamin and mineral uptake.
- Option One: Wholegrain cereal with mixed nuts, raisins, strawberries, blackberries and bananas with honey, almond milk, soy milk or yoghurt.
- Option Two: Peanut butter on wholegrain bread with apple (or other fruits like raspberries and bananas) with honey + yoghurt or glass of soy/almond milk.
- Option Three: Homemade mince pies (yes, you can make them healthy..if you want to).
- Option Four: Poached egg on wholegrain toast with tomatoes and mushrooms + yoghurt or glass of soy/almond milk
Healthy food can taste amazing and provide you with the energy you'll need for your upcoming war with the elements.
(Images from Pixabay.com)
Daytime Menu:
Again, eating light is key. You want to top up your energy and protein whilst also not overloading your digestive system and making yourself too tired.
- Mix of seeds and nuts, including pumpkin seeds, flax seeds, brazil nuts, walnuts, pecans, cashews.
- Home-made granola bars (inspired by half-marathon-running 'energy being' Gurp)
- Thermos flask with a warm drink.
Nuts and seeds are a fantastic source of magnesium, potassium, iron, vitamin B6 and calcium. If you want to feed any water birds who have kindly become your swimming buddies, seeds are preferable to bread anyway.
(Images from Pixabay.com)
Post-Swim 'Rescue Menu'
- Main Meal Option 1: Wholegrain pasta with spinach, broccoli, carrots, mushrooms, eggs, soy beans and cheese (add salmon or seafood).
- Main Meal Option 2: Fajitas with wholegrain tortillas, brown rice, guacamole, bell peppers, tomatoes, cheese. Make the guacamole with avocados, lime juice, tomatoes, chillies, garlic and coriander.
- Dessert: Yoghurt, pineapples, strawberries, clementines, kiwi fruit and bananas.
- If you're still not full, perhaps you'll want more mince pies? (You can eat them at any time of the year, they're amazing and also... who needs approval from society's food police!?)
Left: Guacamole was first invented by the Aztecs, possibly gifted to them by the the majestic God of Water Tlaloc, who knew how essential good nutrition was for wild swimmers. Right: Pasta with seafood - one of my favourite 'after-swim rescue' meals, perhaps combining low-release carbohydrates with something you've caught from your cold-water swim!
(Images from Pixabay.com)
