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Knowledge
Why cold water swimming is good for you
The benefits of cold training in water, ice and air have been touted throughout history. The ancient Greeks used cold water for relaxation and therapies. Hippocrates wrote about cold water as a pain-reliever and Napoleon’s surgeon recommended ice and snow to relieve pain during amputations.
Scientific investigations started much later, though. In the 1960s, the focus was on post-exercise recovery before it shifted to research about survival in extreme temperatures. Only recently has metabolic health come into focus.
While there are many benefits (as detailed in the section research) cold exposure is not without risks. That’s why we follow emerging science closely and have a leading European cold researcher on our board. It is our goal to provide you with the most up-to-date, scientifically sound information as well as with current trends and practices, including some that have not been thoroughly scientifically investigated but have proven effective in real-world training.
Quelle: Swiss Cold Training Association
Books: Here's what we are reading!
From the wonderful and inspiring book "Out of comfort zone" written by our ambassador Deniz Kayadelen to "Winter Swimming" by Danish scientist Susanna Søberg.
"Achieving the Impossible" by the pioneering UN Patron of the Oceans, Lewis Pugh, is almost a classic. Ram Barkai shares fascinating stories about swimming in Anctartica and Lake Zurich in "From Fire to Ice". No matter which of the books you open next, they all have good information and inspiring insights about the theory and practice of winter swimming and cold exposure.
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Risks of Cold Exposure
When we immerse ourselves in water colder than 15°C, a strong stress reaction sets in. This starts a whole chain of biochemical and physiological changes. Blood pressure rises and the cold shock can cause gasping. If water is inhaled, there is a risk of drowning.
Because of the risks involved, anyone who considers starting with cold training should therefore consult a doctor. Slowly approaching cold training increases safety. It also brings the best results. After all, if the body is pushed too hard, it cannot get used to the new stimuli. That's why a mindful approach to the cold is important. It not only increases safety, but also brings the greatest health benefits.
Keep in mind that the body continues to cool down after you’ve left the water or the cold environment. This phenomenon is called afterdrop and can last between 20-40 minutes. That’s why you should get out of the water before you get too cold. It doesn’t take long to get the benefits of cold exposure but getting hypothermic carries considerable risks.
Quelle: Swiss Cold Training Association
Here are a few general recommendations
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Don't go into the water alone, but in a group or with people who already have cold water swimming experience.
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Go to a meet-up or special event organized by the Verein Winterschwimmen Utoquai (VWU) to meet other cold training enthusiasts so you don’t have to go alone.
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Make sure you can call for help if you need it. A cell phone should be on the shore.
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Enter the water slowly and make sure your breathing is conscious and controlled.
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Wait 1-2 minutes for the cold shock to pass and for you to breathe calmly before getting into deeper waters.
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Set yourself a maximum time limit and do not change it even if others stay in the water longer. Cold training is not a competition.
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If you do not feel well before your time limit, get out of the water.
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Before starting your training, know how to get out of the water well and safely, even if your coordination, strength, and balance are impaired by the water.
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Warm up slowly. Warming up too quickly can overwhelm your circulation and, amongst other conditions, result in uncontrolled shivering.