Deliberate Cold Exposure & Long Distance Open Water Swimming

Deliberate cold water exposure can be amazing for not only mental and physical health, but performance in endurance sports as well. This doesn’t just mean you forgot your jacket and are walking outside and are cold, but you specifically opted for a cold shower or immersion. There are many forms of cold water exposure, from a shower to immersion in a cryo-tank. If it’s deliberate, the neuro-chemicals will automatically release for the intended affect.

How do I get started with deliberate cold exposure?

Don’t overthink it! You can start by just turning the water to cold at the end of your shower for a bit. If you start with 15 seconds, then try 30 seconds the next time. Or even 20! Then, maybe work up to immersion in a bath, while adding small increments of time. Even doing a total of 11 minutes over the course of each week has shown to be effective.

How “cold is cold” for cold water immersion?

Lap pools are usually about 79-80 degrees Fahrenheit, with moderate cold being about 60 degrees. However, what is cold depends on the person! Genetic testing can show that you might not have as high of a tolerance to cold as your neighbor. So, simply try to make the water cold enough so that you are slightly uncomfortable, but you could stay there for some time without endangering yourself.

When should I do deliberate cold exposure?

For the best results in terms of endurance sports performance and recovery, deliberate cold water immersion should be done after exercise. For example, if at the pool — after your swim, take a shower and end it on the coldest setting!

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