The Surprising Benefits of Cold Water Swimming for Your Body and Mind

In recent years, there has been a surge in the popularity of cold water swimming as a way to improve overall well-being and health.

The question we’re all asking is why cold water swimming has become part of so many people’s lives, shaping their daily routines and lifestyles. What are the benefits?

Is it being amongst nature? Is it connecting with other like-minded people? Could it be the feeling of achievement? Are there physical benefits? 

Athletes have long recognised the health benefits of cold water dips as a recovery method after intense exercise. Before its recent spike in popularity, cold water dips were, and still are, used to reduce the severity of delayed-onset muscle soreness (DOMS).

During the COVID pandemic, people were searching for ways to connect with nature and look after their mental and physical health in such an uncertain and unsettling time, which contributed to an increased interest in cold-water swimming.

And, over time, the recognition of cold water swimming has become viral, with influencers from all walks of life sharing their positive experiences and journeys. 

As the creators of the original outdoor changing robe, we celebrate being part of the global cold water swim community. We’re proud to be the official partner of the International Winter Swimming Association (IWSA), which is at the forеfront of promoting and organising this thrilling sport and unites ice swimmers across the world. We’re also proud partners of the RNLI and RLSS, both UK charities that provide free, invaluable water safety advice so people can enjoy swimming safely.  

Understanding Cold Water Swimming: Physiological Responses and Adaptations 

Swimming has been part of humanity since pre-historic times. Stoneage paintings from around 7000 years ago feature swimming, and the first book on the topic was written in 1578. Determined swimmers have even braved the forbidding  21-mile-long English Channel swim without a wetsuit since the 19th Century. 

Despite its prevalence, researchers are still gaining an understanding of the health benefits of cold water swimming on the human mind and body. Here’s what is known so far when asking the question, "Is cold water swimming good for you?"

The human body has a strong reaction to sudden cold water immersion, and the effect can be immense, which is why practicing cold water swimming needs to be done with utmost safety. 

If you’re ever in doubt about whether you should try cold water swimming due to health-related concerns, consult with a healthcare professional.

An expert in thermal, altitude and survival physiology Dr Heather Massey is a devoted cold water swimmer and senior lecturer at the University of Portsmouth. As a researcher, she is dedicated to investigating how cold water immersion affects the body. In an interview with Wild Swimming Cornwall, she explains the stages of how the body reacts to sudden cold water immersion and the physiological adaptations that occur with regular swimming. 

Initially, the body goes into a cold shock response, which is why it’s vital that you’re in good physical health before you attempt any type of cold water immersion. In short, this is because your body is working much harder to keep you warm with a sudden temperature change. Effects include gasping, uncontrollable rapid breathing, rapidly beating heart, rapid reduction in skin blood flow, and high blood pressure.

Please see Dr Heather Masse’s interview with Wild Swimming Cornwall, for more information about the stages. 

However, with safe practice, the body can acclimatise to swimming in cold water. After 5 or 6 cold water dips where the body is submerged and the head is out of the water, the breathing response can be reduced by half compared to the first experience of cold water immersion. 

The shivering response can also be reduced after repeated exposure. Shivering is the body’s natural response to keeping it warm and is its defense from getting cold. However, it’s important to exit the water before you get to this stage, no matter how acclimatised you are. Experienced cold water swimmer and coach Keri-anne Payne explains:

“Shivering is a good thing, it's our body’s natural way to warm up if we are cold. So, I usually want to make sure I am dressed before I start uncontrollably shivering.”

Check out more of Keri-anne’s cold water swimming tips in our blog on The benefits of cold water swimming and how to get started.  

Cold Water Swimming Benefits: Enhancing Physical Health

There is much talk about the physical benefits of cold water dips. Research is ongoing in this area, but here are some insights into the physical benefits of cold water swimming for individuals in good health.

Improved cardiovascular health

According to the US National Library of Medicine, numerous studies have suggested that cold-water swimming benefits cardiovascular health in terms of  ‘the cardiovascular system and cardiovascular risk factors.’ 

In an article from the British Heart Foundation, Senior Cardiac Nurse Chloe MacArthur explains the benefits and risks of cold water swimming and confirms that, with regular practice, it can improve blood pressure and fat levels in the blood for those in good health. 

There are important factors to consider for those with heart conditions. Please read the article for her advice, and always speak to a health care professional before taking up cold water swimming if you have any health concerns.  

Enhanced immune function

According to the US National Library of Medicine, there is growing evidence to suggest that ‘winter swimmers are more resistant to certain illnesses and infections, experiencing them less frequently and more mildly.’ Cold-water swimmers in some of the studies analysed were reported as stating that they are prone to fewer and milder infections as a result of swimming in cold water regularly. 

It is considered ‘biologically plausible’ due to the release of stress hormones as a result of being exposed to cold temperatures, according to the US National Library of Medicine. An article from the BBC suggests that ‘the adrenaline hit of the cold water does flood the bloodstream with infection-fighting cells.’

However, this has yet to be scientifically confirmed.  

Potential weight loss

This is a tricky area of research, and at present, evidence to suggest that cold water immersion aids in weight management isn’t fully sufficient. 

According to BBC Science Focus, exposure to cold water can encourage the development of calorie-burning brown fat, but this greatly depends on how long you stay in the water and if you’re swimming. For most people, the exposure and exercise are too small to have a significant impact.  

Mental Health Benefits of Cold Water Swimming: Boosting Mood and Reducing Stress

For most dedicated cold water swimmers, it’s the positive impact on their mental health and overall well-being that keeps them coming back for more. 

Cold water swimming can have a positive influence on mental health simply through the challenge and achievement of persevering with cold water. Taking part in a cold water dip can help swimmers feel set up for the rest of the day.

It sounds backward, but for some cold water dippers, embracing cold water provides a window of time to think solely about the uncomfortable temperature of the water. It offers a temporary escape from contemplating daily worries and challenges and, therefore, serves as a form of mindfulness or meditation. 

Many report how it has helped to reduce anxiety and depression and enhance overall mood, and it has been known to be used as a form of therapy for those dealing with depressive symptoms.

A key takeaway from this article by Sanford is how cold water immersion has the potential to improve mental health by ‘increasing endorphin and norepinephrine levels.’ To counteract the shock of such low temperatures, endorphins are released.

Not only does this help to reduce the pain of cold water on the body but it also enhances feelings of well-being, and are considered similar to those felt by ‘runners high’. Check out this article for more information on how cold water immersion impacts the brain. 

Some of our ambassadors and friends of Dryrobe® have expressed how regular swimming has supported them with feelings of anxiety and helped to build resilience in other areas of their lives.

Sophie Hellyer's blog, Waddle in: cold water swimming in pregnancy, shares how cold water swimming helped her mentally during her pregnancy. 

Devoted cold-water swimmer and amateur athlete Joanna Shimwell also expressed how habitual cold-water swimming supported her mental resilience and how she transferred it to other areas of her life in our interview, which explored the power of open-water swimming and getting outdoors. 

The Importance of Rewarming After Cold Water Swimming: Ensuring Safety and Comfort

Once you're out of the cold water, your body still has to cope with the low temperatures it experienced in the water. Instead of getting warmer, your body temperature may actually get colder after exiting the water, and you may experience the ‘after drop’, which can last around half an hour to 40 minutes. 

A range of elements affect how quickly your core warms up after leaving the water, but one thing is for sure: The after-drop is not a pleasant experience and can potentially lead to hypothermia. That’s why rewarming properly after cold water immersion is vital.

It’s crucial to get warm and dry as quickly as possible so your body temperature gradually increases and avoids any sudden changes and shock.

Being able to easily get out of wet clothing and into warm, dry clothing is essential during this process. The Dryrobe® was specifically designed for easy, outdoor changing. It was created because there were no other products like it that provided the means to change in any weather. By combining a durable, waterproof outer with a super-warm, quick-drying fleece lining, it keeps you warm, and also acts as a towel by wicking water away from the skin and drying you off.

Its multiple uses and features make getting changed and warming up as straightforward and reliable as possible, which is what you need for a post-cold water swim!

Tried and tested proven performance 

The MMU Institute of Sport, a global leader in the academic study of sports science, conducted an independent research study to investigate the effects of the Dryrobe® Avance after cold water immersion. 

They found that wearing a Dryrobe® after getting out of cold water can help to lower heart rate and increase skin temperature, as well as improve thermal comfort and thermal sensation levels. Participants felt warmer and more comfortable when wearing the Dryrobe® compared to other conditions. 

Read our blog on why there’s no alternative to Dryrobe® when it comes to getting warm.  

Safety Considerations and Best Practices for Cold Water Swimming

If you’re new to cold water swimming, here is a basic summary of best practices to ensure your safety in and out of the water as a beginner.

Prep, prep, prep!

Plan everything you need and make sure you have the right gear to get you warm after swimming.

This means having a warm Dryrobe® to change into, dry off, and warm up in. It also means having a warm drink at the ready for hydration and to get you feeling warm from the inside out. 

Keri-anne provides her must-have kit list for cold water swimming in her top 5 tips for winter swimming blog. 

Kit items include:

• Swimsuit
• Swim hat
• Goggles
• Woolly hat
• Booties
• Gloves
• Warm drink
• Dryrobe® Advance change robe
• Dryrobe® Changing mat

Good preparation also means knowing where you’re swimming and that it’s safe—more on this later!

Acclimatise

Acclimatisation is essential for a beginner to cold water swimming and cannot be ignored. 

Do not go all in, but gradually expose your body to cold temperatures over time. Start with shorter swims and gradually increase the time over weeks. Always take your time entering the water and never jump or dive in. Keri-anne explains more in our 5 tips for winter swimming blog. 

It’s worth remembering that anyone can fall victim to cold water shock, so recognising it and knowing what to do is crucial. You can become more susceptible to the cold if you’re undernourished, dehydrated, or not slept enough. 

For the best advice on acclimatisation, please head to the RNLI’s online guide here.

Know what the conditions are

Check weather conditions to make sure there are no storms or extreme weather forecasts that could affect the water and create no rough conditions or safety issues. 

Remember, never go in the water if you’re not sure. As the RNLI says, ‘If in doubt, don’t go out.’

Another must is to check tide times and scout for currents. Look out for any safety signs or red flags.  It’s always safest to swim in lifeguarded areas and beaches.

Always swim with company

Don’t swim alone. This is one of the most important pieces of safety advice from water safety experts.  Always have a buddy with you, as it can make or break emergency situations. If you really can’t find someone to swim with, tell someone your swim location and the estimated time of return. 

For a full overview of cold water safety, please read our guide on open water swimming safety.

Embrace the Benefits of Cold Water Swimming with Dryrobe

Cold water swimming can be life-transforming. It has the potential to improve physical health and certainly improve overall mental well-being. Taking up cold water swimming helps people find a community and is the perfect excuse to explore new places and be at one with nature. 

If you’re interested in taking up cold water swimming and integrating it into your wellness routine, take a look at our Dryrobe® range to ensure you’re making the most of your time outside and feel warm pre- and post-swim. 

Published on April 23, 2025