The big chill
IT’S NOT FOR THE FAINTHEARTED, BUT A COLD WATER PLUNGE CAN MAKE YOU FEEL REINVIGORATED AND READY FOR LIFE
On a chilly morning, stripping off and immersing yourself in freezing water might seem like the last thing you’d want to do but a growing number of people are becoming so hooked on the buzz that an icy dip delivers, they’ll take the plunge whatever the weather. “Once you’ve experienced the benefits of a cold shower, a coffee feels like a pathetic way to wake up,” laughs Tim Bowles, owner of Campwell (campwell.co.uk). Tim starts most days with a cold shower or, when he has the time, a dip in the river Avon or the lake at Cherry Wood, one of the two camp sites he owns near Bath. “I usually stay in the cold shower for three or four minutes, but if you’re new to it I’d definitely advise building up the time slowly,” he says. “I have a warm wash first, then turn the temperature right down and play some music and have a dance around.”
You’d be forgiven for thinking that Tim has lost his mind (and should you need any more convincing, check out the picture above of him in just his shorts doing snow angels in January), but the sense of wellbeing he feels from cold water, including a clear head, reduced stress and renewed energy, is what’s turning more and more people on to the powers of cold-water immersion (CWI). Over the summer of 2020, when most of us stuck to home shores, many people dipped more than just their toes into the chilly rivers, lakes and sea water of the British Isles. And while most will have packed away their swimsuits as summer gave way to autumn, a keen cohort kept going, finding that the colder it got, the more intense the benefits.
One such convert is Kris (swimming in black woolly hat, above), who had her first river swim last summer, having only previously paddled in streams with her kids. She went with a small group of friends for a dip in the River Avon one September morning and, while the water was chilly and brown, she found it peaceful and beautiful and noticed how good she felt for the rest of the day. “We didn’t really set out to carry on through the autumn and winter, it just happened organically,” she says. The group carried on meeting once a week and as it got colder, they adjusted the time they spent in the water and the preparation before and after a dip. “We knew we had to be sensible so we researched how long you should stay in the water for (roughly a minute for each degree Celsius) and how important the warming up afterwards is, so we bring hot water bottles, flasks of tea and, of course, cake!” Kris and her friends wear swimsuits (not wetsuits) with woolly hats and special thermal gloves and booties for the coldest months.
During the winter, having this weekly ritual with a friend (they split into pairs when restricted from meeting in bigger groups) and doing something positive that made them feel energised kept them going, even when there was ice on the ground and the water temperature dipped to a breathtaking 5°C. “It gives me this inner glow that lasts all day,” explains Kris. “I still get nervous, which is why it’s good to go with someone else as you can support each other. I’m sure the cold water rather than the swimming gives me this feeling because we are often only in for a few minutes and if the river is high, we just hang on to the pontoon.”
Using cold water for its healing properties isn’t new. Hippocrates claimed that cold water allayed lassitude,
“The water is a leveller – the conversation flows after a dip because everyone feels relaxed”
and hydrotherapy, which often incorporates cold water immersion, is one of the most ancient forms of natural medicine. Swimming in the sea only started as a leisure activity after sea bathing was encouraged for health reasons in 17th-century Britain. And in northern countries, where seeking out ways to keep mood and energy levels up during the long, dark winters is imperative, alternating between saunas or hot tubs and icy water is common practice.
When it comes to the benefits to your physical and mental wellbeing, scientific research suggests that the physiological changes that occur during and after immersing yourself in cold water may improve cardiovascular health, reduce the body’s inflammatory response, boost immunity and trigger the release of endorphins and dopamine (the pleasure hormone). Regular cold water bathers report decreased tension, fatigue, pain from chronic conditions, fewer respiratory infections, better sleep and improved general wellbeing. Other studies have shown positive results from cold water and symptoms of depression, with a cold shower causing shock-induced pain relief comparable with electroconvulsive therapy. Scientists are quick to stress the importance of treating cold water with caution, however, particularly if you’re outdoors as hypothermia and drowning are real risks. Talk to your doctor before swimming in cold water if you have a heart condition, asthma or high blood pressure or you are pregnant. »
At the forefront of the cold-water movement is Dutch extreme athlete Wim Hof, otherwise known as The Iceman. His method (wimhofmethod.com) leads you through the three stages of CWI including breathing, the cold and the mindset in a series of online classes, from a free mini course or 20-day cold shower challenge to weekend retreats and a ten-week masterclass. Don’t think you’re off the hook if you don’t have a safe body of water nearby to swim in, Hof’s methods include cold showers and ice baths with followers Instagramming pictures of themselves in makeshift vessels from barrels and bins to fancy outdoor baths (Joe Wicks, anyone?).
Tim Bowles says it’s not just your physical health that can be improved with cold water. After losing a friend to suicide, Tim wanted to do something that reached out to men who often find it harder to communicate their emotions and feelings. “It’s easy to preach to the converted, but I wanted to reach people who wouldn’t normally come forward. So we formed Ice Breakers (@icebreakers.uk on Instagram) a group for guys, and introduced them to cold water,” explains Tim. “We have all kinds of men in our group; some are struggling, some are just wanting to get out and connect with others. The water is a great leveller and they have all benefited. We warm up around a fire afterwards and talk about stress, alcohol, food, etc. The conversation flows more easily after a dip because everyone feels more relaxed.”
Meanwhile, if you’ve dipped your toes in and had a horrible shock, making you wonder if it ever gets bearable, let alone pleasurable*, Kris says the shock doesn’t lessen but you do become more aware of the sensations and what to expect. “There’s an intense burning sensation for a minute or two, which then passes and you start to feel very peaceful,” she says. “It’s hard to explain but it’s kind of life-affirming.”