Cold water therapy has become a popular health craze for people across the world, with approximately 7.5 million individuals in the UK engaging in outdoor swimming in rivers, lakes, lidos, and the sea according to the Outdoor Swimming Society.

Their report highlighted how 75% of new swimmers said they wanted to continue swimming throughout winter, showing that the cold winter months were not slowing down this wellness trend. 

A trend that has grown more since 77% of Brits stated they suffer from fitness-related injuries, and cold water therapy has shown itself to be a healing method for many. 

Brian Clarke, owner of UK Saunas and expert in cold water therapy, said: “Many would believe that you have to do this type of therapy away from your home, but some people can now choose to do it at their own homes by creating their own ice bath. This involves filling the tub with cold water that’s between 10–15°C and adding ice to the water; you then set a timer for around 10–20 minutes and keep your head above the water while trying to stay in for the duration of the timer.

“Cold water therapy has amazing benefits for our bodies, like reducing inflammation, improving your immunity, and increasing your metabolism. Studies have even shown it can help aid sleep, so having an ice bath for 5 to 10 minutes before bed might help you achieve more deep and restful sleep each night.”

Brian highlights the benefits of cold water therapy and how it’s still a popular health trend in the UK, yet he also warns those who are new to cold water swimming how dangerous it can be if you don’t prepare properly beforehand.

The dangers of not preparing yourself for cold water therapy

He said: “New swimmers to cold water therapy might assume the best thing to do is jump straight into the water to get over the cold temperature quickly, but this can actually be quite dangerous to do. Going straight into deep water and inhaling a small bit of the water can send you into a cold shock; this is when your body goes into panic mode, and you can start to have issues with your breathing where you can’t control it. The more panicked you become, the higher the chance of drowning.

“Other negative outcomes could be heart problems, where cold water can cause a sudden increase in heart rate and blood pressure and lead to abnormal heart rhythms or cardiac arrest. 

Hypothermia, cold incapacitation, which can cause muscles to lose power, limbs to feel heavy and slow, and coordination to decrease, cramps, and cold water can even trigger an asthma attack.” 

How to properly prepare for cold water swimming

• Acclimatise gradually. Brian said: “I would suggest that anyone looking to get into cold water therapy needs to start with short dips in cooler water during the autumn months to allow your body to adjust to lower temperatures over time. Gradual exposure helps build tolerance and reduces the shock response when entering cold water.”
• Wear the right attire. Brian said: “Firstly, wearing a swimsuit or trunks would be the obvious answer, but you can wear more than that for cold water swimming if you need it. Use a high-quality wetsuit, gloves, neoprene boots, and a swim hat, which provide extra insulation to help retain body heat.”
• Warm up safely. Brian said: “Try and do some light exercises or stretches to warm your muscles before entering the water, as this will increase blood flow, helping your body get ready for the cold. Getting the body moving slightly before going into the water will help reduce the initial cold shock and any muscle cramps. 
• Learn breathing techniques. Brian said: “Practise controlling your breathing to manage the body’s natural gasp reflex when entering cold water. Focus on slow, deep breaths to stay calm and regulate your heart rate. Practising yoga and breathwork before doing cold water therapy is a great way to find the right method to keep your breathing at a steady pace.”
• Plan for post-swim recovery. Brian said, “Have warm, dry clothing ready for after your swim, including layers and a woolly hat; make sure to get out of any wet clothes as soon as you’re out of the water.  Going into a warm environment, such as in the car with the heaters on, can help warm the body up quickly; some may prefer to have a warm shower, bath, or use a sauna after a cold swim if they’re feeling really cold!”