You may have noticed that I love cold water swimming. You are either with me, or you think I’m insane. Two question I get asked all the time are what is the temperature of the water to which my reply is f***ing cold, and why do you do it?
There are many reasons why I do it. I’ve always been drawn to water—any body of water. When I ask people about their happy place, the overwhelming majority say it’s by water. There’s something deeply calming and restorative about bodies of water. Add to that the benefits of being in nature, with friends, and moving your body, and the impact on both physical and mental health becomes even more profound. Watching the sun rise and set, the full moon glowing over the water, and the changing seasons only deepens the joy of immersing ourselves in the natural world.
But not everyone wants to get in water, especially during winter. So what’s the attraction?
‘Cold water swimming has been so good for my mental health. . . . .The elation after a swim is remarkable and priceless.‘
If you watch the faces of those braving cold water, you’ll see smiles, laughter, and exhilaration (that’s me in the photo). Many who take part, me included, say it has a profound impact on mental health. For me, cold water swimming clears my head, resets my mind, and leaves me feeling calm. While more research is needed, studies suggest that the shock of cold water triggers the release of endorphins, the body’s natural painkillers and mood boosters, creating a sense of euphoria and well-being. It also stimulates the release of dopamine, a neurotransmitter linked to motivation, pleasure, and reward, as well as oxytocin, the hormone responsible for bonding, trust, and social connection. This may explain why so many wild swimmers report feeling a deep sense of community, as if the shared experience of plunging into cold water forges an unspoken connection. Many of us feel that it is addictive.
‘.Where I swim it’s usually groups of women who swim, there’s not as many men. This offers a female friendly space where we can talk about these things with as much weight as we are able to lend or share as much/little as we want to safely and in a supportive environment. The social side to this should not be underestimated.’
All of these effects are less if the water is too warm. When I swim in water over 18C, I don’t get the exhilarating buzz that I do when the temperature is cooler. This became especially clear to me during a conference in Mauritius. My hotel room overlooked a breathtaking beach, and while the scenery was stunning, swimming in the warm ocean felt dull. Then I stepped into the hotel’s plunge pool—just 8°C—and started singing. It was such a buzz.
‘I feel calmer after a swim. In the water, especially when it’s colder, I can feel my body physically slowing down.’
A few years ago my boss, Professor Anna David, suggested that I did some research on cold water swimming and women’s health, especially as it seems more women are drawn to it than men. I’d love to get data on how many men cycle compared to how many cold water swim. Added to this, I’ve heard many women I swim with tell me that cold water swimming helps their menstrual and menopause symptoms, so I got together with some experts in cold water swimming to run a survey to ask women who swim what they felt. This lead to the formation of our cold water swimming and women’s health research group – SwimHer – and the publication of two papers from our survey – one about periods and menopause symptoms – the first study to ever make the connection – and one recounting the habits of women who cold water swim. The quotes in this blog are from this research.
‘I swim in cold water because it makes me happy, which helps with most things in life.’
The findings from our research showed that the women surveyed said cold water swimming reduced their menstrual symptoms, notably psychological symptoms such as anxiety (46.7%), mood swings (37.7%) and irritability (37.6%). Perimenopausal women reported a significant improvement in anxiety (46.9%), mood swings (34.5%), low mood (31.1%) and hot flushes (30.3%). The majority of women with symptoms swam specifically to reduce these symptoms (56.4% for period and 63.3% for perimenopause symptoms). Women said they felt it was mainly the physical and mental effects of the cold water that helped their symptoms.
‘Cold-water swimming has had a profound effect on my menopausal symptoms. Exercising in nature, alone or with a group of other women is healing. The camaraderie, shared stories & laughter are part of the magic…’
Women who swam for 15-30 minutes in winter compared to those who swam for less than five minutes, were more likely to report a reduction in the four most commonly reported symptoms. And women who wore wetsuits, reported more benefits. I personally swim in a swimming costume (we call it skins) all year around as I can’t be bothered faffing with a wet suit. And in winter, I add neoprene gloves and boots and a woolly hat. It doesn’t matter what people want to wear, but it is important that they swim their own swim and listen to their body. As with all health issues nowadays, there are many myths. For example, some people think you can stay in the water for 1 min for every degree of temperature, so if it’s 10C you can stay in for 10 minutes, but this is a myth and our SwimHer team are working on a research paper about myths.
‘I feel frustrated if I don’t get my cold water FIX – it has become a significant part of my life and one where I feel in control of my body and mind – especially in the winter in very cold water – this is great for my mental health and self-confidence.’
And this month our SwimHer team published a paper on cold water swimming and pregnancy. We looked for published research studies on this topic but only found 6 studies. Our advice for pregnant women is that they should only swim in cold water during pregnancy if the person is a regular cold water swimmer before pregnancy; they should not swim alone; and they should avoid cold water swimming altogether if their blood pressure is raised or very low.
With all of the 3 studies we have published – more research is needed and the SwimHer team are working on this. Some of the researchers I work with, including Heather Massey, Mike Tipton and Mark Harper, are doing a study called OUTSIDE, to see whether swimming outdoors can reduce symptoms and improve the lives of people experiencing depression and low mood.
But we have to acknowledge the risks. It is an extreme sport, and the body takes months to adapt to the cold. Hypothermia is a real danger, and in severe cases, cold water shock, incapacitation, or drowning can be fatal. I know experienced cold water swimmers who have had after drop – a phenomenon that occurs when a person continues to cool down after leaving cold water, even though they are no longer exposed to it. It happens because of how the body manages heat during and after cold exposure. Sudden immersion can also disrupt heart rhythms due to autonomic conflict, making it particularly risky for those with underlying cardiac conditions. Beyond the physical risks, water quality is a growing concern. Pollution, especially from raw sewage in UK rivers and seas, is becoming increasingly common, raising the risk of gastroenteritis and other infections.
Some important safety tips are to enter the water slowly and breath deeply and slowly. When you feel ready – you can go all the way into the water. It is not safe to swim alone – find your tribe. I used to be admin for the Cambridge and Peterborough Bluetits groups – they have Facebook groups across the UK and beyond and you can join in swims. There are also many other cold water swimming Facebook groups. Wear whatever you want to wear, a wetsuit, gloves, boots, hat. Only stay in as long as you feel comfortable – it is better to get out sooner rather than later. Mike Tipton says the benefits happen in the first few minutes. If you are in a river, always swim against the current first so you can be sure to get back safely and make sure you know how you are going to get out. The sea is dangerous so take advice from local swimmers. It is best to swim along the shore rather than away from the shore. As soon as you get out, take off your wet clothes and get dry and warm. A hot drink is comforting but Mike Tipton says it does not really heat up your core. Do not drive until you feel back to normal.
If you want to learn more about cold water swimming, you can catch Professor Mike Tipton, Dr Heather Massey and Sian Richardson, the founder of the Bluetits Chill swim group on my podcast – Why didn’t anyone tell me this? On all podcast channels and via my web site.
