{"id":891,"date":"2024-03-06T18:50:36","date_gmt":"2024-03-06T18:50:36","guid":{"rendered":"https:\/\/cardiffjournalism.co.uk\/plunge\/?p=891"},"modified":"2024-03-07T12:36:29","modified_gmt":"2024-03-07T12:36:29","slug":"the-dos-and-donts-of-taking-a-cold-water-dip","status":"publish","type":"post","link":"https:\/\/cardiffjournalism.co.uk\/plunge\/the-dos-and-donts-of-taking-a-cold-water-dip\/","title":{"rendered":"The do’s and don’ts of taking a cold-water dip"},"content":{"rendered":"\n

Cold-water immersion expert Mike Tipton talks about the risks of cold-water dipping<\/h3>\n\n\n\n

A plunge into icy water is renowned for providing an invigorating experience, right after the first try for some. <\/p>\n\n\n\n

However, is it really all wonders and no risks? Are there any dangers associated with it if not done correctly?  Mike Tipton, professor of Human and Applied Physiology at the University of Portsmouth, tackles some of these common doubts and offers essential advice for a safe cold-dipping adventure. <\/p>\n\n\n\n

The truth is, there could be a fatal mishap if the risks of cold water are taken lightly while dipping. According to Mike, who has researched<\/a> the physical and psychological responses to cold-water immersion for four decades, it\u2019s both ineffectual and dangerous to stay in freezing-cold water for more than 10 minutes.\u00a0<\/p>\n\n\n\n

Cold shock<\/strong><\/h4>\n\n\n\n

The body’s first response to cold water is called \u2018cold shock\u2019. This is a combination of the body\u2019s reactions, including rapid cooling of the skin, increased heart rate and a sudden gasp for breath. The cold shock response is at its peak between temperatures of 10-15C.<\/p>\n\n\n\n

\u201cThe big mistake people make is that they think the colder the water they go in and the longer they stay, the better. This is completely wrong,\u201d Mike says. \u201cIf a cold shock response is the one that’s prompting some of these beneficial changes, then you don’t need to go into the water for more than one or two minutes,\u201d adds the expert.<\/p>\n\n\n\n

If you are in temperatures below 10C, or staying in longer than eight minutes, there are a host of conditions which can grip you.  <\/p>\n\n\n\n

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The big mistake people make is that they think the colder the water they go in and the longer they stay, the better<\/p>\nMike Tipton<\/cite><\/blockquote>\n\n\n\n

\u201cMost cold-water swimmers or cold-water therapy enthusiasts have heard of cold injury or frostbite but not non-freezing cold injury,\u201d Mike said. \u201cIt is a condition when your extremities cool to a point where they don\u2019t freeze, but they become red, swollen and painful,\u201d he says. <\/p>\n\n\n\n

The soft tissues, nerves and blood vessels of your hands and feet can become damaged in temperatures below five degrees due to lack of adequate blood flow. \u201cThe major determinant of the temperature of a hand or a foot is the blood flow to it. As soon as you\u2019re going into water, your body shuts off the blood flow. Essentially, it is sacrificing the extremities because it would rather have cold fingers than a cold heart,\u201d Mike explains. <\/p>\n\n\n\n

The condition can persist life-long in some cases. Your extremities are sensitive and susceptible to being cold, so protecting them while cold-water dipping is vital.<\/p>\n\n\n\n

Is this the very same reason that wearing hats while indulging in cold-water therapy is a growing trend? Not quite. This is more of a personal choice than a medical recommendation. \u201cThe head does not lose blood flow to the same extent as our hands and feet. It\u2019s a matter of losing heat through your head while getting exposed to the cold,\u201d says Mike.<\/p>\n\n\n\n

Rewarming comes first<\/strong><\/h4>\n\n\n\n

After-drop is another condition that is widely misunderstood. This refers to when your core body temperature continues to fall after being in cold water even when out of it. Afterdrop is not due to a change in blood flow. It happens because it takes time for the drop in body temperature that happens when in the water to be reversed.<\/p>\n\n\n\n

 \u201cPeople are misinformed about it. They read up on things to do and not to do, to avoid dying of an after-drop, which is not the case. It’s impossible for anyone to catch hypothermia in less than 30 minutes, even in the coldest water, due to the body’s size and the time it takes for cold to reach the core,\u201d Mike explains.<\/p>\n\n\n\n

Properly warming up after cold-water therapy is crucial. We often think that a warm bath after an icy dip is heavenly. Mike thinks it\u2019s glorious too, unless you do it to a hypothermic person. \u201cA hot bath suppresses your shivering and makes you feel warm immediately. It also reduces the stress on the body. It\u2019s just not the way to rewarm somebody who is semi-conscious and has been profoundly hypothermic,\u201d he says.<\/p>\n\n\n\n

Mike and his team are currently studying the effects of cold-water immersion on driving. Often he has spotted people attending cold-water swimming sessions and then taking the wheel 10 minutes later. \u201cThis might impact their mobility, strength, or the ability to do things like driving,\u201d Mike warned. \u201cStudies are ongoing regarding this. I think people who run these kinds of events have the responsibility to make sure that people are properly rewarmed before they start leaving,\u201d he said.<\/p>\n\n\n\n

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Key pointers to follow<\/strong><\/h4>\n\n\n\n
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The 2022 research paper titled Cold Water Therapies: Minimising Risks<\/a>, published in the British Journal of Sports Medicine authored by Mike and his team, details what cold-water participants and event organisers can do. His one golden piece of advice, a medical check-up prior to a cold plunge, tops the list. Some of the others are:<\/p>\n\n\n\n