A neuroscientist's guide to cold water swimming

In recent years, cold water swimming has become a trend online thanks to its health benefits.

But if you want to become a cold water swimmer, you need to be prepared for the temperatures and aware of the risks.

Leading neuroscientist Dr Rachel Taylor, who has teamed up with outdoor equipment brand Red, has shared her 'golden rules' for cold water swimming.

Optimum time

Dr Rachel advises those starting out to spend between 20 - 90 seconds in cold / ice water, followed by wrapping up afterwards with a warm drink. Don't shower instantly, as this can send your body into shock.

Timing is key

Cold-water exposure is best earlier in the day, as it aligns with the body's circadian rhythm, promoting better sleep.

Heat up from the inside

Drink something warm to help speed recovery. Honey is loaded with vitamins, minerals and several essential nutrients. Jaggery is another healthy alternative to sugar and is synonymous with winter indulgence and loaded with iron and several other minerals. Cloves, cinnamon, cardamom and ginger can be combined to make a perfect cup of chai - to warm up healthily after a dip.

Listen to your body

Dr Rachel emphasises knowing and respecting your own limits to ensure safety and enjoyment. Just because your mates advocate stripping off and running into the sea, you shouldn't feel pressured to do it. Wearing a wetsuit, or staying in just for a few seconds to start with is just as "hardcore".

Before you take a dip, you should be aware of some of the lesser-known risks involved in cold water swimming.

Cardiovascular stress

The cold can increase blood pressure and heart rate, which might pose risks for those with underlying or even unknown heart conditions.

Burnout

Too much exposure can lead to your body going into burnout and puts a massive amount of undue strain on your body.

Decreased immune response

Whilst we may have been told that moderate cold exposure can potentially boost immunity, prolonged and extreme exposure can actually suppress the immune system, increasing vulnerability to infections.

If you're keen to start cold water swimming, Dr Rachel recommends building up your resilience gradually and prioritising consistency over intensity.

"Consistency takes months, not days, and is the only way to make long-lasting changes," Dr Rachel states. "It's better to think 'I will consistently do this once a week' than sporadically, with no planning."