Benefits of cold water swimming

A person swimming in Chapel Pool, Polperro, Cornwall

A few years ago I was ready to try pretty much anything to make myself feel good. My brother had recently died and I was feeling lost in London. A friend invited me for a swim at Hampstead Heath Ladies' Pond and I hoped it could finally restore me in a way that yoga, running or meditation couldn’t. That first hit of cold water had me hooked and I’ve been a regular swimmer ever since. Many of my happiest memories are in the water and swimming became my way to not only stay connected to my brother but also to my childhood self. What I love about swimming and the joy of splashing around is that it’s a lot about play. It keeps you feeling young, and also keeps you young.

Here I’ve written about five health benefits for immersing yourself in cold water and the science behind them. I’ve always read studies about cold water in an attempt to articulate what exactly it is that swimming does for me but nothing quite captures it. The closest I can get is that, when I swim, I’m returning to myself. You’ll just have to take my word for that benefit.

Wild Swimming Women's Group Autumnal Swim

What is cold water swimming?

Cold water swimming is the exhilarating practice of immersing yourself in natural bodies of water. What counts as cold? Any temperatures typically below 15C, so that’s pretty much any outdoor swim in Britain. I remember feeling nervous for my first swim. It had been years since school swimming lessons (I always had a wonky front crawl) and I worried about not having the right gear, but what I quickly realised is that there are no rules when it comes to enjoying a swim. You might want to put your goggles on and front crawl or, like me, simply splash in the shallows. Whatever type of dipper you are, it’s all about enjoying the sensation of cool water on your skin.

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What are the benefits of cold water swimming?

While many talk about wild swimming as a new phenomenon, it’s been popular for decades. The Victorians recognised the health benefits of cold water for curing the ‘ailments of modern life’ and I’d say that remains a pretty good reason to try it. It stops my body feeling creaky and gets me off my phone and into nature. Now there’s lots of research on how cold water offers a remarkable array of benefits for both your body and mind. From boosting circulation and strengthening the immune system to improving mental health and enhancing sleep quality, here are some reasons to keep on swimming.

Better sleep quality

After I started swimming regularly, I noticed a significant improvement in my sleep. On the days that I swim I fall asleep faster and wake up feeling more refreshed. Dr Nikolai Shevchuk, a researcher who has studied the effects of cold water immersion, suggests that it can help reset our body's circadian rhythms. The shock of cold water triggers a release of melatonin, our sleep hormone, later in the day. This natural melatonin boost can lead to more restful and restorative sleep cycles.

Reduce stress

Cold water swimming forces you to be present in the moment. The initial shock of cold water triggers a flood of endorphins, then I find worries about my to-do lists or work deadlines melt away while I’m focussed on my breath. I’m sure it also helps that, when I’m in water, I’m far away from my phone. Researchers at the University of Cambridge have found that cold water swimming can trigger the body's 'dive response', slowing the heart rate and promoting a sense of calm. This physiological effect, combined with the meditative aspect of swimming, can be a powerful tool for stress management.

Increased metabolism

Dr Susanna Søberg, an expert in metabolism and cold exposure, explains that cold water immersion can activate brown fat, a type of body fat that burns calories to generate heat. This process, known as thermogenesis, can boost metabolism and potentially aid in weight management when combined with a balanced diet and regular exercise.

Improved circulation

When I first started cold water swimming, I noticed my skin would tingle and glow after each session. This isn't just a surface-level effect, it's your body improving blood flow. Dr Mark Harper, a cold water swimming researcher, explains that the cold causes blood vessels to constrict and then dilate, effectively giving them a workout. Over time, this can lead to better overall circulation, potentially reducing the risk of cardiovascular problems.

Boosted immune system

Swimming through the winter could even help you avoid a cold. A study in England found that regular cold water immersion can increase the body's production of white blood cells, which are crucial for fighting off infections. The controlled stress of cold water seems to train our immune systems to be more resilient.

Reduced inflammation

Regular cold water immersion has been linked to reduced systemic inflammation in the body, which can have positive effects on gut health. Dr Rhonda Patrick, a biomedical scientist and expert on nutritional health, explains that cold exposure activates the vagus nerve, which plays a crucial role in regulating inflammation throughout the body, including in the gut. More research is needed in this area but it’s exciting that this anti-inflammatory effect could potentially help manage conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).

What should you eat and drink before and after a swim?

When it comes to fuelling your swimming adventures, the right nutrition can make the world of difference to recovering from the cold. Pre-swim, I like to focus on easily digestible carbohydrates for quick energy. A warm bowl of porridge with honey and banana is my go-to or, if I have a long train journey for a swim further afield, then I take a hearty vegetable soup in a flask. Try our spiced carrot and lentil soup recipe to fill your flask.

After braving cold water, it's all about warming up and replenishing. A steaming mug of spiced chai tea is my favourite way to chase away the chill and boost my circulation. Energy-dense cake is a great pick-me-up and also a welcome opportunity for connection. I’ve had lovely conversations and even made a friend by offering a cup of coffee and some cake to a fellow swimmer. Who could say no to a slice of this sticky ginger cake?

For a more substantial post-swim meal, I often crave something rich in protein and healthy fats. A nourishing fish dish like this miso-glazed cod with broccoli and beans ticks all the boxes – it's warming, protein-packed and full of flavour.

Overall, is cold water swimming good for you?

There are lots of ways cold water swimming supports the health of your mind and body but I see the rise in popularity of wild swimming as not just a health movement but a social movement. Community is a basic human need that we often forget to make time for. Swimming is a fantastic way to socialise with people of all ages and backgrounds. Most local pools or beaches have inclusive swimming groups that meet regularly and are open to everyone. Swimming has transformed my weekends and helped me see my friends, and make new ones, while outdoors. It’s improved my social wellbeing, confidence and connection to my local area. Next weekend, when you’re looking for something to do, why not suggest a swim and BYOC (bring your own cake) with friends. The pub can wait, and the cold water is calling!