- 6 min read

Cold Water

20th July 2021

5.30am: Fumbling in the dark for my phone on the bedside cabinet, having set an alarm 30 minutes earlier than usual, I knew a decision had to be made. For the past week, curiosity had been nagging and teasing me, would today be the day to step-up my morning ritual? I rolled out of bed on to apprehensive feet and with a quick look out of the window onto the dark street below, I bravely made the decision... I was going to do it! As the comforting and familiar warm water from the shower enveloped me however, trepidation began to set in. Doubts and questions clouding my earlier resolve; why bother? why spoil it? Then steeling myself, an uncertain hand reached nervously toward the temperature control.

5.35am: Heart pounding, head throbbing and skin tingling, my face contorted and my goosebumps seemed to develop goosebumps. To gasp was the only way to breathe! A crisp, high, wail which seemed to originate from deep in my soul, leapt uncontrollably from my lips and bellowed out into the street, no doubt pricking the ears of my neighbours and their pets. Then with another turn of the tap, it was over.

5.37am: Everything was quiet, my task completed. The neighbourhood regressed into its peaceful slumber once more.

Despite exchanging regular formalities with my neighbours over the subsequent weeks, they never did dare to ask what had happened on that fateful morning, and for that I am grateful. How could I explain that after reading a couple of articles on open-water swimming and the potential benefits of taking cold showers, I just thought I would give it a go!

Hydrotherapy

Chinese, Greeks, Romans, and many others were known to prescribe the benefits of cold water many years ago, but it was a farmer named Vincenz Priessnitz (1799-1851), who is acknowledged as the father of hydrotherapy. Originally from Grafenberg, Austria, it is claimed his interest in the subject began aged 8 while observing cattle, which when injured, would submerge their injured limbs into cold water springs (1). Then at 13, he sprained his wrist and noticed that immediately placing the injured area under the flow of cold water, reduced his pain (2). This was a process he would repeat on himself each time he sustained injury, gradually helping him to develop methods of using cold water as treatment. Eventually he began treating others, and as his work gained momentum, the interest and curiosity from medical doctors soon followed. So much so that by 1820, they flocked from all over the world to observe and learn his methods, earning him worldwide scientific recognition. A remarkable story considering he was a practically illiterate, son of a poor farmer, living halfway up a mountain in a small village in Austria!

Today hydrotherapy is incredibly widely used and you might think it's not for you but if you've ever been to a health spa, taken a sauna, steam, sat in a hot-tub or jumped into a plunge pool, used an ice pack to calm down a swelling following an injury, or used hydro-pool after an operation, even if you've participated in aqua aerobics - you’ve already stepped into the world of hydrotherapy!

Although many call it a complementary treatment, physical therapists like osteopaths and physiotherapists in and out of hospitals use hydrotherapy regularly. The practice can be employed for many conditions including arthritis, osteoarthritis, back pain, joint discomfort, tendonitis and many more.

Taking things to the extreme there is also cryotherapy options, involving freezing or near freezing temperatures. In 2012 the French Football team and Welsh Rugby Union team began using cryo-therapeutic chambers, subjecting players to very low temperatures for shorts periods of time to assist in their recovery from the effects of their competitive sports.

Cold Water Showers

The benefits of cold-water showering for the moment are predominantly anecdotal, and for the most part need further research and investigation. Claims include, boosting the immune system and therefore assisting the body to fight illness, increasing endorphins, assisting with depression, and even weight loss (to name but a few). Physiologically our body responds by elevating our respiratory rate along with our blood pressure. Between 36.5C and 35C we will shiver in an attempt to raise our core temperature. As the body works harder to maintain its desired 37.5C/36.5C, it will in turn lead to an increase in metabolism (breaking down foods to create energy). At present what is accepted is the feeling of invigoration and alertness it brings, which having tried it, we can vouch for!! If any of the other claims prove in time to be correct, that will be an added bonus.

Although a clear definition for what constitutes a cold water shower is difficult to establish, it seems that temperatures below 21.1 degrees centigrade is considered chilly enough for the practise.

Open-Water Swimming

With many turning to open water swimming during the recent pandemic as their regular indoor swimming venues were forced to close, this activity has been steadily gaining in popularity both in the UK and internationally.

As with taking cold showers, open-water swimming boasts many health-related claims. The media have reported on its positive impact to mental health, but the story which is attracting most interest is that it may protect the brain from degenerative disorders such as dementia (3).

In 2015, Professor Giovanna Mallucci and her team at the UK Dementia Research Institute at Cambridge University, reduced the body temperature of mice with, and without degenerative brain disease to below 35 degrees centigrade, inducing a hypothermic state. Their research noted that as they warmed the mice up, those without degenerative brain conditions could regenerate synapses (the junction at which a nerve impulse is passed from one neuron to another), whilst the mice with brain conditions could not. At this time, it was also discovered that the levels of RBM3 (nicknamed the cold shock protein) were also elevated.

The theory that this protein is helping the formation of new connections in the brain has been subsequently proven with further research. Giovanna Mallucci and her team elevated the RBM3 level in mice and this was shown to subsequently reduce the degeneration of their neurological synapsis and completely protect them from neuro-degeneration.

So the question being asked - could elevating RBM3 in humans prevent the onset of degenerative brain conditions like Alzheimer’s and Prion diseases? Of course, mice are not humans, so ultimately humans will need to be studied to see if similar results can be achieved. It is also worth emphasising that the strongest effects were noted when water temperatures were 10 to 15 degrees centigrade or lower, effectively inducing hypothermia, which is for most, a medical emergency. During hypothermia, our body is losing heat faster than it can create it so is not likely to be stimulated through a quick 30 second cold blast in the shower.

Of course, our cold-water warriors who swim all year round in open water facilities are perfectly positioned to be the ideal test subjects. A group studied between the winters of 2016-2018 were shown to regularly lower their body temperature to a hyperthermic state while taking a dip (temperature levels where recoded to be between 4 and 14 degrees celsius). Testing this group of individuals indicated that many of them did have elevated levels of the protein RBM3, and this could be further increased in relation to the frequency and length of time they took their chilly dips, this had not been noted in humans before and is considered extremely encouraging.

Of course, there is no suggestion that we should all take up cold water swimming daily to reduce the likelihood of developing degenerative brain disease. There are many associated risks including heart attack, unconsciousness and of course drowning which far outweigh the benefits. Ultimately the creation of a tablet form of the protein is the target which is undoubtedly a long way off, but initial research cannot be ignored and has sparked a lot of interest and optimism.

Safety First

Before embarking on any cold water practises it's important to understand that sudden exposure to cold water can lead to cold water shock, an extreme hormonal fight-or-flight response where the body attempts to generate heat and obtain oxygen. In open water the associated hyperventilation this causes has been known to result in drowning where large mouthfuls of water are swallowed while an individual is panicking and gasping for breath.

We suggest that cold water swimming should never been undertaken alone, especially by a novice. There are many introductory and acclimatisation courses available, and lots of experienced swimmers/swimming groups and clubs which could offer support and guidance.