7 ways to acclimatise to cold water

When you plunge into freezing water, your body kicks into high gear to deal with cold water shock. First off, it tries to keep as much heat as possible by making the blood vessels near your skin tighten up and sending more blood to your important organs to keep them warm and safe. You might start shaking uncontrollably, and that's your body's way of making a bit of extra heat. Another trick your body uses to stay warm in the cold is by increasing your heart rate and blood pressure, basically, you're in fight-or-flight mode. If you regularly expose your body to icy water, it will gradually adapt over time. Below are 7 tips on how to acclimatise to cold water, retain body heat and strengthen your immune system with wild swimming.

1. Gradual Exposure to cold Temperatures

Getting used to swimming in very cold water is all about easing into it and knowing your limits. It takes time for your body to handle the initial shock, but by gradually exposing yourself, you can learn how your body reacts and build a tolerance. Body fat acts as a natural insulator, helping to slow heat loss and maintain body temperature. This practice reduces anxiety and enhances overall comfort, which is where the magic of cold-water swimming begins. Always consult a healthcare professional if you have any health concerns before starting your wild swimming journey.

2. Hydration

Staying hydrated is key for any physical activity, and wild swimming is no exception. Being well-hydrated helps your body regulate its temperature, which is crucial when dealing with cold water to avoid hypothermia. Plus, staying hydrated prevents muscle cramps and keeps your energy and cognitive functions up—important stuff for cold water swimmers. Essentially, hydration is a must for prepping your body to tackle the challenges of getting used to cold water.

3. Repetition

Repetition is your friend when it comes to getting used to getting used to lower temperatures. Regular exposure helps your body adapt to the cold shock response, making your physiological responses more efficient over time. With each dip, your circulation improves, and your body gets better at retaining heat. Plus, getting familiar with the sensations reduces anxiety and boosts your mental toughness. Repetition makes cold water swimming feel more manageable and helps you build tolerance over time.

4. Stay Warm With Protective Gear

Using the right gear is a smart way to ease into cold water swimming. Wet suits or heat-insulating swimwear act as a barrier, keeping you warmer and letting you stay in the water longer. This helps you adjust to the cold gradually. Protective gear like a wet suit, reduces the physical stress of cold water, allowing you to focus on building stamina and adapting to the unique challenges of swimming in cold conditions. Plus, it boosts your confidence, so don't forget about protective gear outside the water—a quality changing robe is great for staying protected from cold air and rain!

5. Cold showers

Cold showers are a great stepping stone to get prepare for icy water temperatures. By exposing yourself to cooler temperatures in a shower, your body gradually gets used to the sensation of cold water. Cold shower water kickstarts your body's process of narrowing blood vessels and boosting blood flow, prepping your heart for the challenges of open water swimming. Taking cold showers or ice baths will help build mental toughness, allowing you to get past the initial shock of icy water. Consider transitioning from cold showers to natural swimming pools as a next step before venturing into open water swimming in the ocean or lakes. Cold showers are a controlled way to start, helping you feel more confident and at ease when diving into cold water swimming. Remember after an icy dip to treat yourself to a nice hot shower!

6. Start Cold Water Swimming in Warmer Waters

Starting your cold water swimming journey in warmer waters is a smart move. It provides a gentler introduction to the challenges of colder temperatures. A more temperate environment helps your body ease into the sensations of cold water, reducing the initial shock and psychological resistance. This approach builds confidence and allows your body to adapt gradually, enhancing circulation and thermal regulation. It sets the stage for you to develop the necessary adjustments before tackling colder waters, making the transition smoother and more successful.

​7. Breathing

Focusing on your breathing is a strategic way to get used to cold water swimming. Controlled breathing helps manage the initial shock of cold immersion and regulates your body's response to colder temperatures. By concentrating on your breathing, you optimise oxygen intake, which supports your cardiovascular and respiratory functions. Mindful breathing also reduces anxiety and boosts mental resilience, helping you handle the mental challenges of cold water swimming. Consistent breathing techniques lead to a calmer demeanour during cold water immersion, making the acclimatisation process smoother and more comfortable.

How to get used to cold water - Conclusion

Remember, getting used to freezing water takes time, and everyone responds differently. Cold showers can be a great way to ease into cold water exposure, as they help your body adapt to cooler temperatures gradually. This practice reduces the intensity of low temperature shock by familiarising your body with the sensation of icy water, allowing it to adjust more comfortably.
​
Taking a cold plunge offers numerous health benefits and can provide a natural high that invigorates both body and mind. Cold water shock stimulates endorphin release, which enhances mood and promotes a sense of well-being. Additionally, cold plunges can improve circulation by increasing blood flow, helping to boost the immune system and reduce inflammation. The practice also aids in muscle recovery and can relieve pain, making it a popular choice among athletes. The exhilarating sensation of a cold plunge can lead to increased mental clarity and resilience, offering a refreshing way to start or end your day. Need more reasons to start swimming in the wild? Heres 9 great physical and mental health benefits of wild swimming.