Cold Water Swimming: Because Therapy is Expensive, and the Sea is Free
By Zoe Pearse
Until recently, cold-water swimming has been the kind of thing almost exclusively reserved for your eccentric uncle on Boxing Day – he loves it, and you don’t hear the end of the physical health benefits he gets from it. Or maybe you’ve seen Wim Hoff on TV submerging himself in an arctic lake showing the world the psychological benefits of taking the plunge. Although it’s hard to get the shivering, panting, scarlet-faced image of post-plunge you out of your mind, the recent social media explosion might make you reconsider whether this hypothermia-inducing activity could be the secret to a healthy life.
Why do it?
The physical health benefits of cold water go back to 400BC. Hippocrates claimed it could be used for helping fatigue, pain relief and reduction in swelling, and later Thomas Jefferson reportedly used a cold footbath every morning for six decades to keep him healthy. [1]
Now, while I’m not exactly suggesting that science has proven a regular cold dip to be beneficial, here are the facts.
For the cardiovascular system, cold water immersion boosts circulation, keeping your heart healthy, your blood pressure down, and your lipid profile low which increases energy levels and helps maintain a strong immune system [2].
For muscle inflammation, cold water decreases damage to affected tissue, reducing swelling and helping conditions such as delayed onset muscle soreness from exercise.
For weight loss, regular immersion can increase metabolic rate by up to 16% [3] as your body has to work extra hard to keep warm, which can really help drop the pounds.
One in five adults and one in eight children in Northern Ireland have a probable mental illness, according to the Mental Health Charity’s survey carried out in 2023. [4] It’s safe to say a fair few of us are looking for a cheaper alternative to therapy to relieve our stress and keep us going. Science has proven there to be countless positive mental health benefits of cold-water swimming, explaining why so many people turn to it.
So, with cold water swimming having a positive effect on so much of your body, what’s the catch?
Actually getting in!
The getting in takes courage, will-power and resilience, and unfortunately, doesn’t get any easier no matter how often you go. But it is this action of getting in that triggers a stress response from your body, having a positive effect. Mood boosting endorphins, adrenaline and dopamine are released – a chemical cocktail which can give a ‘cold water high’ and reduce stress.
Regular immersion fosters discipline and routine, which can help mental health management, and being part of a swimming community can provide a sense of belonging and friendships, further boosting mood. [5] These combined effects give swimmers a sense of euphoria, which seems to send people raving about how good it is for days. It is also the reason cold water swimming can be a medically prescribed therapy.
In addition to the euphoric high, studies have shown cold water therapy to alleviate symptoms of depression and anxiety. The shock of cold water prompts the body to adapt and enhances its ability to manage stress, also helping with symptoms of PTSD. [2]
A serious warning
With so many people taking up cold water swimming, it’s important to add a serious side note: like many things, cold water swimming can be dangerous. Every year, there are on average 400 accidental drownings in the UK and Ireland [6].
Harmful changes to your breathing can happen in the first few minutes after getting into the water, causing the body to involuntarily gasp as you submerge and potentially drawing water into your lungs. It is also important to note that the physical health benefits highlighted above are exclusive to a healthy person. Cold water causes blood vessels in our outer extremities to narrow to try to reduce heat loss through the skin. This means blood pressure can increase too, which can be particularly troublesome for those with pre-existing heart conditions, with some hearts going into irregular rhythm and even stopping. [7]
Before diving in, always follow these rules:
- Check the weather
- Don’t go alone
- Know how to call for help if needed
- Immerse yourself in water gradually
- Consider using a tow float
- Do not stay in for too long
- Have plenty of warm clothes (and a hot chocolate) to warm you up once you’re out
Why you should give it a try
You may still be thinking you would prefer to get your serotonin boost from a good Netflix show and a takeaway in bed, but with all the scientifically proven benefits (which will probably be the last thing on your mind as you wade in) you might as well make the most out of the incoming cold weather this winter – even if it’s just to say you’ve done it and confirm your psychotic suspicions of that eccentric uncle. You never know, maybe that euphoric feeling will grip you too, and you’ll become the next Wim Hoff.
References
[1] Allan, R. (2022, February 23). Cold For Centuries: A brief history of cryotherapies to improve health, injury and post-exercise recovery. National Library of Medicine. Retrieved November 1, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC9012715/#:~:text=Many%20aspects%20of%20historical%20physiology,future%20for%20cold%2Dapplication%20techniques
[2] Knechtle, B. (2020). Cold Water Swimming—Benefits and Risks: A Narrative review. MDPI. Retrieved November 1, 2025, from https://www.mdpi.com/1660-4601/17/23/8984
[3] Cold Water Immersion (CWI) | Wim Hof Method. Wim Hof Method. Retrieved November 1, 2025, from https://www.wimhofmethod.com/cold-water-immersion
[4] Mental Health in Northern Ireland Fundamental Facts 2023 Report launched. (2023, October 10). Mental Health Champion. Retrieved November 1, 2025, from https://www.mentalhealthchampion-ni.org.uk/news/mental-health-northern-ireland-fundamental-facts-2023-report-launched
[5] Embracing the Chill: How cold water Supports Mental health. (2024). Dorset Mind. Retrieved November 1, 2025, from https://dorsetmind.uk/embracing-the-chill-how-cold-water-supports-mental-health/
[6] Lamming, J. (2021, August 2). Enjoy water safely. NHS. Retrieved November 1, 2025, from https://cypf.berkshirehealthcare.nhs.uk/blog/posts/2021/july-2021/enjoy-water-safely/
[7] Cold water swimming: What is the safest way to do it? (2022, April 29). BBC. Retrieved November 1, 2025, from https://www.bbc.co.uk/news/health-61260268
