Is It True That Ice Swimming Is Beneficial?
Ice swimming is often believed to uniquely strengthen the body, but plunging into freezing water can pose health risks.
Many people living in northern regions believe in the benefits of ice swimming. However, scientists and medical professionals remain cautious about its effects.
Table of Contents- Perceived Benefits of Ice Swimming
- Potential Health Risks of Ice Swimming
- How to Safely Try Ice Swimming
The temperature of ice water rarely exceeds 39°F (4°C). Some individuals not only immerse themselves multiple times but can also stay submerged for extended periods. At International Winter Swimming Association competitions, athletes swim distances of about 1 mile (1.6 km) in icy water, taking roughly 45 minutes.
Such extreme conditions seem to harden the body in a special way, making it resistant to illness.
While the body does adapt to cold exposure, whether this is beneficial for everyone remains uncertain.
Perceived Benefits of Ice Swimming
Currently, there is no comprehensive meta-analysis combining multiple high-quality studies that conclusively prove ice swimming boosts immunity or benefits heart health.
Therefore, this practice is not included in official health maintenance guidelines. Nonetheless, some advantages have been noted. Below, we explore popular claims about ice swimming and examine their scientific validity.
Supports Heart Health
One study found that regular ice swimmers had healthier levels of apolipoproteins B and A1—proteins linked to atherosclerosis risk—compared to those unaccustomed to cold-water immersion.
They also exhibited lower homocysteine levels, an amino acid associated with increased cardiovascular risk, and higher antioxidant protection. Earlier research similarly reported elevated antioxidant levels in winter swimmers.
Another study showed that after a winter swimming season, participants aged 48–68 experienced reduced homocysteine levels, improved apolipoprotein ratios in women, and decreased triglycerides—the body's primary energy source.
Olga Titarenko
Docmed Therapist.
It is important to note that these studies focus on laboratory markers rather than hard endpoints like cardiovascular mortality.
We can confirm that cold-water swimming lowers triglycerides, but if it does not reduce heart attacks or premature deaths, its benefit is questionable.
Similarly, although homocysteine levels decrease with regular ice swimming, cardiovascular risks may remain unchanged. Therefore, ice swimming is unlikely to provide significant heart health benefits.
Moreover, reducing cardiovascular risk does not require icy water immersion. Activities like swimming in a regular pool, dancing, cycling, or jogging can achieve similar benefits without discomfort or risk.
Boosts Immunity and Reduces Colds
This is perhaps the main reason people consider ice swimming. However, scientific evidence is limited and inconclusive.
One experiment showed that six weeks of regular cold-water immersion slightly increased immune function, but the biological significance of these changes is unclear. In other words, more research is needed to confirm if it actually reduces illness frequency, and current data suggests it may not.
Another study compared illness rates among ice swimmers, regular swimmers, and their cohabitants. Ice swimmers fell ill less often than their partners but no less than those swimming in warm pools, leading researchers to conclude that ice swimming does not protect against respiratory infections.
Olga Titarenko
Research results consistently hover around no significant difference between cold exposure and respiratory infection rates. If any effect exists, it is minimal and not reproducible. Viral illnesses occur only through contact with infected individuals, and cold exposure or hardening does not play a major role.
Enhances Mood and Increases Energy
A survey found that after a full winter swimming season, participants reported less stress and fatigue, better moods, and increased activity and energy levels compared to a control group. Individuals with conditions like rheumatism, fibromyalgia, and asthma also noted symptom relief.
Cold-water immersion is a significant stressor, triggering the body’s survival response.
This causes a surge of neurotransmitters such as norepinephrine (increasing fivefold), dopamine (2.5 times), and beta-endorphins—natural painkillers.
Norepinephrine release persists with regular training and is linked to the pleasure derived from stressful or extreme activities, providing pain relief and feelings of euphoria.
There is a documented case where cold-water swimming helped a young woman overcome depression and discontinue antidepressants.
Olga Titarenko
Besides endorphin release, the antidepressant effect may relate to cold stimulation of skin receptors sending electrical impulses to the brain.
However, one case is insufficient to establish ice swimming as an effective depression treatment, and further studies are lacking.
May Slow Aging
Online claims suggest that cold exposure slows aging by optimizing metabolism, though this explanation lacks detail.
One theory proposes that ice swimming boosts adiponectin production—a hormone from fat tissue that enhances insulin sensitivity and protects against type 2 diabetes and atherosclerosis.
A study found higher adiponectin levels in centenarians and their offspring, suggesting a role in longevity.
Cold exposure has been shown to increase adiponectin: after four hours in cold conditions, young men’s levels rose by 70%, and after two hours by 20%, especially in those with low carbohydrate intake.
Other research found that regular cold-water training significantly raised adiponectin in women and improved insulin sensitivity.
Currently, the link between ice swimming and aging remains theoretical, requiring long-term, rigorous studies for confirmation.
Potential Health Risks of Ice Swimming
Ice swimming is an intense stressor that can harm health and even be fatal.
Olga Titarenko
Ice swimming may be safe for healthy adults who practice gradually and regularly. However, children, people with chronic illnesses, or unprepared individuals risk serious harm from this traditional practice.
Immediately upon immersion, cold shock triggers rapid heartbeat, increased blood pressure, and hyperventilation. In this state, breath-holding is impossible, and accidental inhalation of water can lead to drowning.
After two minutes, breathing normalizes but muscle and nerve function decline, increasing pain sensitivity and weakening muscles.
Prolonged cold exposure raises the risk of numbness and drowning.
Untrained individuals staying over 30 minutes in cold water may develop hypothermia; unconsciousness often occurs within 15 minutes.
People with heart conditions are especially vulnerable; a single immersion can cause arrhythmia and heart attack.
Cold water also increases the risk of pulmonary edema and blood-brain barrier permeability, potentially leading to infections.
For healthy individuals adapting gradually, no evidence suggests harm from ice swimming.
How to Safely Try Ice Swimming
Before starting ice swimming, consult a healthcare professional to rule out contraindications. Even if you feel healthy, a medical evaluation is essential.
Besides heart issues, contraindications include hypothyroidism, diabetes, skin conditions, neuropathy, stroke history, substance abuse, sleep deprivation, kidney problems, and infections.
Olga Titarenko
I do not recommend ice swimming for children, pregnant women, individuals with chronic diseases—especially of the heart, lungs, or blood vessels—and those with cold urticaria. Never swim under the influence of alcohol or psychoactive substances.
If cleared by your doctor, start acclimating at home with cold showers set between 50–59°F (10–15°C) for about 30 seconds. Adaptation may take several days. Gradually increase exposure time and lower water temperature.
When ready to swim outdoors, follow these safety tips:
- Choose a safe swimming spot with a flat bottom and known depth, preferably where others are present. Local winter swimming clubs are ideal and available in many cities.
- Check water temperature. Begin with water between 50–61°F (10–16°C). Swim on sunny, calm days without strong wind or snow. Avoid water below 50°F (10°C) during your first two years.
- Have a companion, preferably an experienced winter swimmer. If none are available, bring friends or family. Never swim alone, especially for your first time.
- Dress warmly, bring a towel and a thermos with a hot drink such as tea, coffee, or broth. Wear a warm hat.
- Avoid alcohol before swimming, as intoxication increases drowning and hypothermia risks.
- Warm up before swimming with light jogging, joint rotations, and gentle stretching.
- Undress down to swimwear, optionally keeping your hat on.
- Take 3–5 deep breaths and enter the water on the last exhale. Initially, avoid wetting your head or diving; just splash your face. Keep moving in the water to maintain blood flow.
- Monitor time carefully. Start with a few seconds and gradually increase. Exit immediately if you begin to shiver.
- When ready to swim, aim for up to two minutes to stabilize breathing, but never exceed 30 minutes.
- After swimming, dry off thoroughly, dress warmly, and drink a hot beverage. If doing warming exercises, change into dry clothes first.
- Stay warm for several hours post-swim to aid recovery.
Practice 1–3 times weekly, maintaining consistency if you feel well.
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