What are the benefits of winter swimming and how to prepare for it?

Cold-water swimming is gaining more and more fans every year. What are the benefits of winter swimming? It turns out it has many benefits. It speeds up metabolism, improves blood circulation, and more. However, it's worth preparing well for this form of recreation.

Bathing in ice water, or what is winter swimming?

Many people emphasize the benefits of icy baths. Ice swimming is precisely what it's all about. It's a relatively short immersion in icy water outdoors, such as in the sea, a lake, a pond, or an artificially created reservoir. Ice swimming is most often done when the outside temperature drops to around freezing (or even below). It's a kind of controlled hypothermia. During icy bathing, blood vessels constrict, which translates into many positive effects on the body.

What are the benefits of swimming in cold water?

The benefits of winter swimming are now scientifically proven. Among the primary benefits of cold bathing is improved cardiovascular fitness. The contraction of superficial blood vessels improves blood flow throughout the body. When winter swimming stimulates blood circulation, it improves nutrient transport and accelerates metabolism. Therefore, winter swimming is also recommended for anyone who wants to lose excess body fat. Entering cold water triggers the body's defense processes, thus strengthening the immune system. Improved nutrient transport to cells translates into stronger cells, resulting in faster regeneration. Immersing in icy water helps to quickly eliminate inflammation, making it a great option for avid runners, for example. Winter swimming also has positive athletic and visual benefits. Skin is firmer, smoother, and less cellulite appears. Finally, winter swimming reduces stress, releases endorphins, known as happiness hormones, and improves libido. Increased immunity, better functioning and good mood - what more could you want from winter swimming?

How to start winter swimming?

First and foremost, make sure winter swimming is right for you. While winter swimming is generally healthy, there are certain groups of people for whom this activity isn't recommended. If you have heart problems, circulatory system disease, or breathing difficulties, consult your doctor before your first winter swimming session. You should be aware that your doctor may recommend against this activity due to its potential negative effects. People with hypertension, varicose veins, and other peripheral vascular diseases are also excluded from winter swimming.

If health risks have been ruled out, you can consider preparing for cold water. Your first winter swim shouldn't last too long. Your body needs a chance to acclimate to the icy conditions. Over time, you can, of course, lengthen your stay in the water, but start with just a few dozen seconds. The first winter swim may not be the easiest, but it will get better with each subsequent session. It's also worth acclimating your body to the cold at first. Before winter swimming, it's worth spending more time outdoors. You can try briefly stepping out barefoot, for example, into the snow. Cold showers, which can be gradually extended, are also great preparation for winter swimming.

How to prepare for winter swimming and what should you remember?

It's worth bringing gloves, a hat, and a scarf—many walruses enter the water wearing these items, thus protecting the parts of their body through which heat is lost most quickly. Of course, you'll also need a light swimsuit or trunks.

Warm clothing is essential. Bring along for your winter swimming trip not only a towel to dry yourself off and wrap yourself in, but also warm clothes to put on after a cold swim. Thermal clothing is an excellent choice, as it will help you retain heat as effectively as possible and warm up quickly. Good quality tracksuits also work well. A warm jacket and a second pair of dry gloves should be handy (just in case). After getting out of the water, you should immediately change, warm yourself with a towel, and cover yourself with clothes that will help your body return to its normal temperature.

Remember! Never swim alone. It's not only more fun in a group, but also safer. Before entering the water, warm up a bit to get your blood flowing.