A Chilly Dip

By Greg Madden

A northern gael from Ireland may have been the first of many to state that golf, a game adored by many, might just be “a good walk spoilt.”

Well, many might feel the same about plummeting into extremely cold … sometimes even icy … water. Some could say that it is a “warm shower ruined” and it might give you the shivers just thinking about it, and yet, like golf, many are doing this worldwide. There is even a Winter Swimming World Championship. This year it was held at Lake Bled in Slovenia, during January, and in recent years over a thousand swimmers have competed. And close to home, every February up in northern Vermont the folks at the Memphremagog Winter Swim Society host the Memphremagog Winter Swim Festival. The gathering grew this year to 155 winter swimmers, from all over the United States and Canada. They swam everything from 25 meters to 200 meters in the only competitive 25-meter, two lane pool cut in the ice in all of the Americas. Water temperature was 30.5 F (think microscopic slushy).

The major reason, often repeated by those who join in, is that it is a very healthy activity and so good for our bodies, but for criminy sakes alive, aren’t there warmer ways? So, let’s prepare to take a frosty dive in to investigate this activity further, and you may need an insulated wetsuit … or two.

Cold swimming, also known as cold water immersion or winter swimming, involves immersing your body in extremely cold water for a short, or longer, period of time. This practice has gained widespread popularity in recent years due to the numerous health benefits associated with it and most importantly backed up by scientific research.

By Greg Madden

As children, many remember all of us swimming until our lips were blue and we were pulled from the water to warm up by adults. We wanted to stay in that chilly water and often voiced our displeasure. Then, there is Wim Hof who combines an icy dip with deep breathing all in the name of health. Of course you are DEEP breathing, as you are freezing and maybe your focused breathing will warm you up.

Hof, also known as “The Iceman” for his ability to withstand extreme cold, says that “Cold-water swimming is one of the most powerful ways to reduce inflammation, improve circulation, increase energy and balance hormones.”

The target of Hof’s practice is to help us become healthier, stronger and even happier by mastering our cardiovascular and nervous systems while building better immunity and reducing stress and anxiety and even pain management.

For as many of us who would find this a painful exercise, a quick internet search would show there are thousands of groups who adore cold swimming across America, and about a dozen or more within a comfortable drive here in the Catskill Mountains.

Our snow covered Catskill Mountains create the perfect ponds and lakes for this activity. There are literally hundreds of swimming holes throughout New York State. Lake Allure, near Glens Falls, has its fans and the Peekamoose Blue Hole is a favorite year round swimming spot amongst these parts. Nationally, clubs and associations that promote this form of wellness come and go and with the growing legion of followers there will be more.

In 2017, the United States National Winter Swimming Championships were held in New York at Brooklyn, NY just off the Coney Island Boardwalk. The ocean temperatures were between 35-40 degrees and the air temperatures were not quite that warm.

Cold swimming is not for everyone but for those who do it, it is a way of life they’ve warmed up to, in a more chilly fashion. In a 2018 TIME Magazine article, Ram Barkai, then 60 years old and one who would like to see his sport in the Olympics states, “It’s a sea of paradox, you dive into the ice, and it feels like you’re jumping into fire. It is beautiful, but deadly. It is hard and debilitating, but invigorating. You feel alive. Everything feels great. You feel healthy. And you didn’t have to take any drugs or drink a bottle of whiskey,” Barkai continued.

It’s not just the participants like Barkai who like the chilly plunges, the sports and medical community also sings the praises of those who brave the elements.

Dr. Heather Massey, senior lecturer in sport and exercise science at the University of Portsmouth, “Cold-water swimming has been shown to have a positive effect on the immune system, reducing the frequency of colds and flu, as well as reducing the severity of symptoms.”

Dr. Elissa Epel, professor of psychiatry at the University of California, San Francisco, adds: “Cold-water swimming can have profound effects on mood, mental clarity and overall happiness. It’s been shown to reduce inflammation, improve sleep and improve metabolic rate.”

And Dr. Niall Moyna, professor of health and human performance at Dublin City University, says: “Cold-water swimming has been found to improve cardiovascular health, increase metabolism, and reduce the risk of chronic diseases such as diabetes and heart disease.”

So when you wake up tomorrow, you could move the tub or shower temperature indicator closer to “C” than to “H.” Then, the next thing you know you’ll be searching for a local “Penguin Plunge.” This progression can next lead to cold swimming support groups and soon you’ll be battling your native country men or women in some frigid chilly waters for national glory. The final step in the process is to find yourself competing with others around the globe to once again feel the “fire” of the icy plunge. Like the others who adopt this passion, you’ll now be hooked on the invigorating connection of moving through the healthy water and yes even smiling. Imagine that! Take your mark, GO !!

A Few Words Of Caution

Before you start plunging into the depths of cold water, follow these tips to ensure your safety

It is very important to first seek advice from a medical professional if you have any pre-existing health conditions.

Begin the practice slowly and gradually as you build up to longer periods of time in the cold water.

NEVER do a cold dip alone.

If it’s your first time, practice with someone who is experienced in cold water immersion

NEVER try to show off and stay in for a long time. Know your body’s limits and leave your ego at the water’s edge. Even for some experienced cold water swimmers, sometimes it’s just not the right day to stay in.

Know the signs of hypothermia and pay attention to them. Make sure the person you’re with also knows the signs of hypothermia, and can pull you out if need be. If you show any signs of hypothermia, get medical attention immediately.

Know that hypothermia can set in even 10+ minutes out of the water, so aftercare is super important:

1. Get out of your wet stuff as soon as you can after you leave the water, and get into dry clothing.

Greg Madden, is the Development Manager at Wellness Rx Pharmacy where he also practices alternative healing modalities like Tui-Na Medical Massage and BioPhoton Light Therapy. More at www. IlluminatingWellness.care.

WellnessRx, Pharmacy for the Public Good is America’s first nonprofit Community Pharmacy and Wellness Center in Tannersville, NY (WellnessRxLLC.com) and in April in Phoenicia, NY (PharmacyforthePublicGood.org), both located on Main Street.

2. As much as you may want to, DO NOT take a hot shower or immerse yourself in hot water immediately after leaving the cold water. It can cause blood to rush to places it shouldn’t. Instead, get dried off and try to warm up slowly.

3. Keep a thermos of warm water and a small plastic tub to put your hands and feet in after you get out.

4. Keep another thermos with some warm tea or other warm liquid and sip it slowly.