Fancy a sea dip? For some, a bracing dip in the North Sea is the last thing on their bucket list, only occurring as an annual event on the dawn of May Dip, whereas for others it’s a lifestyle. Over the last decade, the amount of people adding outdoor swimming to their list of hobbies has more than doubled. But what is it that makes cold water swimming so addictive? What are the benefits and how can it be done safely?
sense of community
There is something especially inviting about spotting the local swim groups in St Andrews with their array of brightly coloured swim caps bobbing above the ripples of the sunlit waters. Whether you are embarking on a sea dip with friends or a club like WildSaints, outdoor swimming creates a real sense of community and allows you to cultivate new friendships. Even if you are not going with a group and instead spot another fellow swimmer, there is a shared respect and union within the wider swimming community. Nothing brings people together more than a shared experience or overcoming a challenge, creating a unique bond. Not to mention the buzzing feeling you receive by how insanely impressed people are when they see you embracing the open water, occasionally getting a comment from a local, astonished and marvelling in your bravery!
physical health benefits
Cold water swimming offers countless scientifically proven health benefits: improving circulation, boosting your immune system, and acting as a natural painkiller, just to mention a few. Swimming is widely considered to be one of the best forms of exercise because of its low impact qualities due to the buoyancy of the water making it accessible to those with reduced mobility. Boosting your immune system is also a key benefit, as experts say that exposure to cold water activates your body’s flight or fight system and initially produces stress hormones, however, as your body gets used to the cold conditions, the stress hormone is lowered which makes your body more resilient over time. Others compare cold water swimming to the likes of painkillers, suggesting that it might be just as effective. You often see elite athletes submerged in a bathtub overflowing with ice cubes. While some may think this is performative, cold-water swimmers preach this hack, saying that it’s beneficial for soothing sore muscles.
mood-boosting benefits
Yes, it may be absolutely freezing, but this is actually one of the hidden gems about cold water swimming; it brings you into the present moment. The sensory experience of water on your skin and the breathtaking surroundings forces you to focus and take in the sensations and scenery around you. It provokes mindfulness and deepens the connection between yourself and nature by exploring landscapes and seeing the world from a different perspective on the water. When asking a friend what she loved about cold water swimming after a stunning morning sea dip at Castle Sands, she revelled in the inner peace it brought after the dip and her feeling of connection to the natural world. It’s fascinating to me that we can feel two very opposite emotions from one experience, the rush of exhilaration as you lower yourself into the water to then an invigorating calmness, and that’s why I love it! You really feel like you have accomplished something.
Although it’s highly addictive, cold-water swimming doesn’t come without its risks, the biggest one being cold water shock. This can occur as soon as you enter the water, resulting in shortness of breath and a rise in heart rate and blood pressure. Similarly, cold incapacitation can be another culprit, occurring later in the dip when the cold gradually settles in and you begin to lose heat from your body, making you lose sensation and control of your limbs and muscles. This can cause challenges when getting out of the water and into your warm clothes. In some cases, your body’s temperature can feel colder after you get out of the water than you felt when you were in it, known as after drop which can make it difficult to warm up. Although these may sound alarming, I don’t intend to put you off your weekly sea dip by mentioning these conditions; I only mean to keep you informed to help you have the most enjoyable experience and to seize all the wellness benefits from your swim.
So, to reduce these effects from intercepting the peaceful and invigorating swim you deserve, and to enhance the real wellness effects we all crave, here are some safety precautions to make a note of before diving straight in!
take it slow and acclimatise
No matter how tempting the water may seem, make sure to enter slowly to allow your body to adjust to the temperature and to avoid cold water shock.
go with a friend or tell someone
Always let someone know if you are going for a swim so they can look out for you, or buddy up with someone to share the experience and motivation.
check the conditions
Check the weather, current, and tidal conditions to make sure that the circumstances are safe to swim in and that the waves are not too rough. Make sure that you are confident in your swimming abilities to get out of the water in case the conditions change. West Sands also has a helpful water monitoring board which keeps you up to date with whether the water quality is safe to swim. It’s also smart to keep in mind any rocks that may be lurking about. Try and pop down to the beach at low tide to scout out the perfect places to swim and to keep away from the rocky shores.
bring warm clothing
Make sure to wrap up warm and bring lots of layers to put on after, especially if it’s windy or the air temperature is also cold. Chuck in a flask of hot chocolate as well!
how long should you spend in the water?
There are many myths circulating about the amount of time you should spend in the water, the most common myth being that the minutes you spend in the water should equate to the temperature it is in degrees celsius. This is fake news! It depends entirely on your body and how you are feeling in the moment. It’s important to know your limits and get out when you feel cold. Start slow and short, entering the water in a controlled way, and if you are wanting more you can begin to lengthen your swim time, but listening to your body is the key.
Perhaps a way to boost your wellness (and warmth!) further is pairing your sea dip with a sea sauna at West or East Sands.
So, there you have it! Your deep-dive guide to cold water swimming and how to do it safely. Remember that cold water swimming looks different for everyone. You don’t have to spend ages in the water, freezing your feet off. Whether you are a triathlon pro or just going for the plot, we all get the same exhilarating benefits if we do it safely.