tag:theconversation.com,2011:/au/topics/ice-baths-23102/articlesIce baths – The Conversation2023-05-10T16:20:16Ztag:theconversation.com,2011:article/2034522023-05-10T16:20:16Z2023-05-10T16:20:16ZCold water therapy: what are the benefits and dangers of ice baths, wild swimming and freezing showers?<p><a href="https://bjsm.bmj.com/content/44/6/461">Immersion in cold water</a>
is definitely an activity that divides people – some love it others hate it. But many now practice it weekly or even daily in the belief that it’s good for their mental and physical health. </p>
<p>Cold water therapy, as it has come to be known, can take the form of outdoor swimming – in lakes, rivers or the ocean – cold showers or even ice baths. It has been used for a while by <a href="https://theconversation.com/ice-bath-after-exercise-the-benefits-might-be-in-your-head-33597">sportspeople</a> <a href="https://www.today.com/health/ice-bath-benefits-why-do-athletes-take-ice-baths-do-t191381">as a way to</a> <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2011.570380">reduce muscle soreness</a> and speed up <a href="https://link.springer.com/content/pdf/10.1007/s40279-015-0431-7.pdf">recovery</a> time – with people typically spending about ten minutes after exercise in cold water that’s about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/">10-15°C</a>.</p>
<p>Cold water has also been used to help treat <a href="https://casereports.bmj.com/content/2018/bcr-2018-225007">symptoms of depression</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/35021915/#:%7E:text=Conclusions%3A%20Cold%2Dwater%20immersion%20decreased,increase%20the%20quality%20of%20life.">pain</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1697736/">migraine</a>. Indeed, there are many accounts of how <a href="https://www.ft.com/content/52a91abf-7b2d-4026-8944-4028333e1aa7">cold water therapy</a> has changed lives, <a href="https://www.theguardian.com/news/2021/mar/23/how-cold-water-swimming-cured-my-broken-heart">cured broken hearts</a> and helped people during <a href="https://www.walesonline.co.uk/news/health/ice-bath-cold-water-swimming-26539194">difficult times</a>. </p>
<p>While <a href="https://theconversation.com/ice-bath-after-exercise-the-benefits-might-be-in-your-head-33597">many studies</a> have shown benefits linked to ice baths and post-exercise recovery, research from 2014 found there could be a placebo effect going on here.</p>
<p>Indeed, research into the potential benefits of cold water therapy or outdoor swimming is in its early stages, but what is clear is that cold water immersion can have potentially <a href="https://journals.lww.com/acsm-csmr/Fulltext/2021/11000/ACSM_Expert_Consensus_Statement__Injury_Prevention.11.aspx">harmful effects</a> on the human body. </p>
<h2>Cold water risks</h2>
<p>With any activity that’s intended for therapeutic effect, the minimum requirement is that it “does no harm”. But we can’t say that about cold water – as it comes with a lot of <a href="https://bjsm.bmj.com/content/56/23/1332">risks</a>. </p>
<p>At the moment, the science to <a href="https://www.scottishdailyexpress.co.uk/lifestyle/health/study-suggests-cold-water-swimming-28060941">fully support cold water as a therapy</a> is not available and it’s not yet known if there is a certain duration or temperature that works best. But what we do know is that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730683/">less is definitely more</a> when it comes to cold water immersion. In other words, going in colder water or staying in for longer is not better for you. In fact, it can have just the opposite effect. </p>
<p>In the UK, the water temperatures in natural environments are roughly between 10-28°C in the summer, falling to between 0-7°C in the winter. And it’s important to point out that open water temperatures lag behind air temperatures, so in April when the air temperature can be warm the sea temperature, even on the south coast, is likely to be below 10°C.</p>
<p>It might seem that when it comes to cold water therapy, showers and baths are a less hazardous option because you have greater control in terms of temperature and exposure time compared with open water. But due to the colder temperatures showers and ice baths can achieve and the solitary nature of the immersion they still pose significant risks. </p>
<p>One of the little-known problems associated with cold water immersion is what’s known as <a href="https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP091139">non-freezing cold injury</a>. When we are exposed to the cold, it’s normal for the hands and feet to feel very cold or numb and they may tingle or be painful on rewarming. For most people, these symptoms are transient, with normal sensations returning within a few minutes. But for those with non-freezing cold injury, these symptoms (pain, altered sensation and cold sensitivity) can persist in the affected areas for many years due to <a href="https://pubmed.ncbi.nlm.nih.gov/28969380/">nerve</a> and <a href="https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP090721">blood vessel</a> damage. </p>
<p>It’s caused by prolonged exposure to cold and wet conditions such as those seen in the trenches during wars – hence its nickname “trench foot”. It’s not just the military who are susceptible though, cases have been <a href="https://www.sciencedirect.com/science/article/pii/S1080603220300089?via%3Dihub">recently reported</a> in rough sleepers and those undertaking <a href="https://www.sciencedirect.com/science/article/abs/pii/S1080603222000497?via%3Dihub">water sports</a>. </p>
<p>Another issue is that it’s not known how cold is too cold when it comes to cold water immersion and non-freezing cold injury. There are also a lot of differences in the way our individual bodies <a href="https://www.tandfonline.com/doi/full/10.1080/23328940.2022.2044740">respond to cooling</a>. For example, those from African and Caribbean backgrounds seem to be more <a href="https://militaryhealth.bmj.com/content/165/6/400.long">susceptible to non-freezing cold injury</a> – so the risks from cold exposure will vary between different people.</p>
<p>Encouragingly though, one study from 2020 with cold water swimmers indicates that although they may have cold sensitivity, this was not associated with damage to the <a href="https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP088555">blood vessels in the skin</a>. </p>
<h2>Cold water tips</h2>
<p>So if you are wanting to give cold water therapy a go, here are some things to consider:</p>
<p>• Check with your GP beforehand to make sure it’s safe for you to do.</p>
<p>• Make sure you’re not alone and the water is safe – if outdoors consider tides, currents, waves, underwater obstacles, pollution and jelly fish. </p>
<figure class="align-center ">
<img alt="Boy or man with closed eyes bathing in the cold water among ice cubes" src="https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/525149/original/file-20230509-16-v7ddvj.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Always make sure you’re careful when immersing yourself in cold water, don’t stay too long and look after yourself afterwards.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/vilnius-lithuania-april-30-2022-boy-2151783209"> Michele Ursi/Shutterstock</a></span>
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<p>• Plan how you’re going to get in and out of the water safely (remember that your muscles won’t work as well when you’re cold and you may not be able to feel with your hands and feet).</p>
<p>• Know how you’re going to get warm afterwards - make sure you have towels, dry clothes, windproofs, a hot drink and somewhere to shelter. Don’t drive or cycle until you have completely warmed up.</p>
<p>• Only stay in cold water for a short period of time, get out before you experience numbness, pain or shivering.</p><img src="https://counter.theconversation.com/content/203452/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>From depression to muscle soreness: what are the potential benefits of cold water therapy?Heather Massey, Senior Lecturer, Faculty of Science & Health, School of Sport, Health & Exercise Science, University of PortsmouthClare Eglin, Principal Lecturer in the School of Sport, Health, and Exercise Science, University of PortsmouthMike Tipton, Professor of Human and Applied Physiology, University of PortsmouthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1816782022-04-22T14:24:09Z2022-04-22T14:24:09ZCold showers: a scientist explains if they are as good for you as Wim Hof (the ‘Iceman’) suggests<figure><img src="https://images.theconversation.com/files/459293/original/file-20220422-14-yt6s3u.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Cold showers can have some benefits, a scientist says.</span> <span class="attribution"><span class="source">Shutterstock</span>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span></figcaption></figure><p>Anyone watching the <a href="https://www.bbc.co.uk/programmes/p0c1ybdf">BBC programme</a> Freeze the Fear with Wim Hof may be starting to wonder whether there’s really “power in the cold shower” as extreme athlete Hof claims. <a href="https://www.radiotimes.com/tv/entertainment/reality-tv/wim-hof-freeze-the-fear-star-explained/">Hof</a>, who set a Guinness World Record for swimming under ice, says that a “cold shower a day keeps the doctor away” by decreasing stress and increasing energy levels. </p>
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<p>He asks celebrity participants on the show, including sports presenter Gabby Logan and singer Alfie Boe, to have a cold water shower of 12°C every day, increasing the duration of the shower over time from 15 seconds to two minutes. Watching the reaction of the participants <a href="https://www.bbc.co.uk/programmes/p0c1yd70">under the cold shower</a> shows you that it is not a pleasant experience, at least at first. </p>
<p>There is not much research looking at the health benefits of cold showers, so the literature is limited. The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/">largest study</a> with 3,000 participants was carried out in the Netherlands and found that people who took a daily cold shower (following a warm shower) of either 30 seconds, 60 seconds or 90 seconds for one month were off work with self-reported sickness 29% less than those who had a warm shower only. Interestingly, the duration of the cold water did not affect the sickness absence.</p>
<p>The reason why cold showers might prevent people from getting ill is still unclear. Some research suggests that it boosts the immune system. A <a href="https://pubmed.ncbi.nlm.nih.gov/8925815/">Czech study</a> showed that being immersed in cold water (14°C for one hour) three times a week for six weeks, gave a slight boost to the immune system of “athletic young men”, the only group tested. However, further research is needed to fully understand the effects on the immune system.</p>
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<iframe width="440" height="260" src="https://www.youtube.com/embed/nTwZ46QHHIM?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
<figcaption><span class="caption">BBC presenter Michael Mosley is also a fan of very cold showers.</span></figcaption>
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<p>In the BBC programme, Hof suggests that cold water activates the cardiovascular system and therefore improves its function. He says: “We go to the gym to work our muscles, but inside our bodies we have millions of tiny muscles in the cardiovascular system – and we can train them by simply taking a cold shower.”</p>
<p>When you have a cold shower, your heart rate and blood pressure increase. There is some evidence that cold water activates the sympathetic nervous system, which is the part that governs the “<a href="https://www.verywellmind.com/what-is-the-fight-or-flight-response-2795194">fight-or-flight</a>” response (an automatic physiological reaction to an event that is perceived as dangerous, stressful or frightening).</p>
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Read more:
<a href="https://theconversation.com/health-check-do-ice-baths-after-sport-help-recovery-or-improve-results-44829">Health Check: do ice baths after sport help recovery or improve results?</a>
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<p>When this is activated, such as during a cold shower, you get an increase in the hormone <a href="https://link.springer.com/content/pdf/10.1007/s004210050065.pdf">noradrenaline</a>. This is what most likely causes an increase in heart rate and blood pressure observed when people are immersed in cold water, and is therefore linked to the suggested health improvements mentioned by <a href="https://www.theweek.co.uk/news/people/956472/who-is-wim-hof">Hof</a>. </p>
<p>Cold water immersion has also been shown to improve circulation. When exposed to cold water, the skin blood vessels constrict (get smaller), reducing blood flow. When the cold water stops, the body has to warm itself up, so there is an increase in blood flow as the blood vessels increase in size due to dilation. Some scientists think that this could improve circulation. <a href="https://pubmed.ncbi.nlm.nih.gov/31842246/">A study</a> looking at cold-water immersion after exercise found that, after four weeks, blood flow to and from muscles had improved.</p>
<p>In the programme, Hof recommends participants to increase the duration of the shower each day. However, the only research study which has explored the duration is the one mentioned earlier from the Netherlands. They found that the length of the cold shower was irrelevant. Therefore, a 15 second cold shower at 12°C should be sufficient enough to experience any health benefits.</p>
<h2>Care is needed</h2>
<p>Having a cold shower can be a bit of a shock. As mentioned above, it also stimulates the flight-or-fight response which increases heart rate and blood pressure. This can have a negative effect for those with <a href="https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP086283">heart disease</a> as it could precipitate a heart attack or heart-rhythm irregularities. If anyone has fatty deposits in their arteries, a rapid increase in heart rate could potentially cause some of the deposits to fall off and block the artery leading to a heart attack. </p>
<p>In addition, according to <a href="https://www.heart.co.uk/southcoast/news/local/heart-attack-warning-over-cold-water/">Mike Tipton, an expert on human physiology at the University of Portsmouth</a>, submersion in cold water can be connected to an increase in breathing as well as heart rate. But there is also a <a href="https://www.ncbi.nlm.nih.gov/books/NBK538245/#:%7E:text=The%20diving%20response%20demonstrates%20a,flow%20to%20non%2Dessential%20muscles.">“diving response”</a> when submersed in cold water, where the body automatically decreases heart rate and instinctively you stop breathing (in contrast to flight-or-fight responses). This conflict can cause heart rhythm abnormalities and potentially sudden death. However, this is a greater risk with cold water immersion, such as open water swimming, than a cold shower. </p>
<p>Cold showers are thought to have mental health benefits too. However, the <a href="https://pubmed.ncbi.nlm.nih.gov/27631616/">Dutch research study</a> found no improvements in anxiety with cold showers. But it may reduce symptoms of depression. The <a href="https://pubmed.ncbi.nlm.nih.gov/17993252/">proposed reason</a> for this is that people have a high density of cold receptors on our skin and a cold shower activates them and sends a vast amount of electrical impulses to the brain, which may have an anti-depressive effect.</p>
<p>There has also been research in older adults suggesting that cold water applied to the <a href="https://pubmed.ncbi.nlm.nih.gov/10378499/">face and neck</a> is associated with temporary improvements in brain function including improvements in memory and attention.</p>
<p>So Hof’s claim that a “cold shower a day keeps the doctor away” has some scientific evidence behind it. However, the extent of the health benefits and the exact reasons for it are still to be determined. Caution must be exercised by those who have a existing heart condition.</p><img src="https://counter.theconversation.com/content/181678/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lindsay Bottoms does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Dutch cold water enthusiast Wim Hof has advocated chilly showers, but a scientist examines if their benefits are as good as he suggests.Lindsay Bottoms, Reader in Exercise and Health Physiology, University of HertfordshireLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1283052019-12-29T21:02:32Z2019-12-29T21:02:32ZFor many, a pool swim is an Australian birthright. Let’s make it easier for solo parents to claim it<figure><img src="https://images.theconversation.com/files/307334/original/file-20191217-187608-1dr1y3t.jpg?ixlib=rb-1.1.0&rect=15%2C15%2C5074%2C3273&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">In Australia, public swimming pools are significant community assets. But for some groups - like solo parents - access can be limited.</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Not long ago, a mother-of-three was <a href="https://www.smh.com.au/national/nsw/sydney-mum-refused-pool-entry-because-she-had-three-children-under-five-20191022-p5338x.html">refused entry</a> to a Sydney pool because of its policy of one adult for every child aged under six. </p>
<p>Reminding parents of their <a href="https://www.royallifesaving.com.au/__data/assets/pdf_file/0017/4670/KW_PublicPool_InfoManual-January-2017.pdf">obligations</a>, Royal Life Saving Australia chief executive officer Justin Scarr <a href="https://www.smh.com.au/national/nsw/sydney-mum-refused-pool-entry-because-she-had-three-children-under-five-20191022-p5338x.html">said</a>, “life guards are not babysitters and swimming pools are not daycares.”</p>
<p>It’s true <a href="https://www.royallifesaving.com.au/__data/assets/pdf_file/0004/23197/RLS_NDR2018_ReportLR.pdf%20page%2011">drownings</a> can and do happen at public pools. Active supervision means focusing all of your attention on your children all of the time, when they are in, on or around the water.</p>
<p>But with a bit of policy and institutional support, we can make it easier for solo parents to go to the local pool with kids in tow.</p>
<p>Our research in progress suggests a group called <a href="https://www.surfingmums.com/home/">Surfing Mums</a>, a social network administered by and for women, may provide an instructive example.</p>
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<a href="https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=292&fit=crop&dpr=1 600w, https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=292&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=292&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=367&fit=crop&dpr=1 754w, https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=367&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/307350/original/file-20191217-164437-mots6n.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=367&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Public pools are not just for swimming laps.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<strong>
Read more:
<a href="https://theconversation.com/community-pool-projects-show-how-citizens-are-helping-to-build-cities-98383">Community pool projects show how citizens are helping to build cities</a>
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<h2>Pools are not just for swimming</h2>
<p>In Australia, public swimming pools are significant community assets. Their importance as community anchors are often obscured until we hear of plans to <a href="https://www.theguardian.com/australia-news/2019/may/16/black-line-fever-the-battle-to-keep-sydneys-public-pools-afloat">close</a> them or reduce their funding. </p>
<p>The average Australian visits a local pool more than four times a year - that figure is equal to more than <a href="https://www.royallifesaving.com.au/__data/assets/pdf_file/0003/21945/RLS_FactSheet_33_SWIMMING_PARTICPATION-2.pdf">100 million visits</a> annually.</p>
<p>For women and children, swimming remains one of the <a href="https://www.abs.gov.au/ausstats/abs@.nsf/Latestproducts/4901.0Media%20Release1Apr%202012?opendocument&tabname=Summary&prodno=4901.0&issue=Apr%202012&num=&view=">most popular</a> forms of physical activity. </p>
<p>And public pools are not just for swimming laps. Many also feature spas, river rides, water slides, wave pools, hydrotherapy pools and water spray grounds. Little wonder, then, swimming and other water activities are growing <a href="https://ww2.health.wa.gov.au/%7E/media/Files/Corporate/Reports%20and%20publications/PDF/CODE-OF-PRACTICE-AQUATIC-FACILITIES.ashx">more popular</a> for sport, fitness, rehabilitation and <a href="https://ww2.health.wa.gov.au/%7E/media/Files/Corporate/Reports%20and%20publications/PDF/CODE-OF-PRACTICE-AQUATIC-FACILITIES.ashx">fun</a>.</p>
<p>Publicly funded pools are also important sites for social connection and belonging. For people who live alone or spend long periods at home with kids, without adult conversation, the pool is a crucial part of <a href="https://www.abc.net.au/news/2019-09-29/seven-pools-that-form-the-lifeblood-of-australia/11524564">social and physical life</a>.</p>
<p>For women with children, physical activity is important, especially post-partum. Swimming after giving birth may help restore muscle tone. It also boosts <a href="https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-016-0908-x">strength</a> and energy, which may be sapped after pregnancy and childbirth.</p>
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<a href="https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/307352/original/file-20191217-164414-1jyzcrw.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Publicly funded pools are also important sites for social connection and belonging.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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<h2>But just how public is the public pool?</h2>
<p>Historically, woman’s admission to and freedoms in these public spaces were closely regulated and mediated by segregation and notions of modesty. For example, woman’s aquatic dress was highly regulated to ensure decorum and propriety. Significant <a href="https://www.australiangeographic.com.au/topics/history-culture/2017/09/a-history-of-the-aussie-public-pool/">restrictions</a> were placed on when and where women could bathe.</p>
<p>While formal restrictions of this kind no longer exist, access and usage for some women to these important public spaces can be limited. </p>
<p>We need to find new ways to make it easier for mums and dads to get to the pool, and ensure they can have a swim too.</p>
<p>So, in light of the clear need for active supervision, how can swimming pools foster the joys of childhood swimming, <a href="https://www.sbs.com.au/topics/life/culture/article/2018/01/17/i-have-always-struggled-fit-australias-swimming-culture">regarded</a> by many as an Australian birthright? </p>
<h2>‘Surfing mums’ at the pool</h2>
<p>Perhaps local governments and commercial pool operators can learn a thing or two from <a href="https://www.surfingmums.com/home/">Surfing Mums</a>, a social network developed by two mothers who met up regularly to mind each other’s children while the other surfed. </p>
<p>Surfing Mums is like a playgroup, but with benefits like full public liability insurance and affiliation with the national body, Surfing Australia. </p>
<p>The “surf swap” system sees mums in the group partner up with one another. While one supervises the kids, the other goes for a surf and then they swap. </p>
<p>If used in a pool environment this swap system would ensure children are actively supervised at all times, thereby meeting Royal Lifesaving and state government policies and guidelines.</p>
<p>The adult supervising children would be identified by a hat and brightly coloured shirt and would not enter the water with children while the swap was in progress. </p>
<p>This approach means miscommunications regarding supervision, identified as a contributing factor to drowning fatalities, can be redressed.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=385&fit=crop&dpr=1 600w, https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=385&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=385&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=484&fit=crop&dpr=1 754w, https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=484&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/307356/original/file-20191217-164449-p2dkoh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=484&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Active supervision of children at pools is important.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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Read more:
<a href="https://theconversation.com/from-segregation-to-celebration-the-public-pool-in-australian-culture-82916">From segregation to celebration: the public pool in Australian culture</a>
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<h2>Creative strategies can boost access</h2>
<p>The result? Active supervision of children, safe pool access and enjoyment for women and their families, all while parents reap the physical benefits swimming offers. </p>
<p>While primary supervision through this network is a focus, there may also be opportunities to provide mothers with important skills and knowledge relevant to secondary drowning prevention through learning resuscitation and lifesaving skills.</p>
<p>For governments at all levels this kind of initiative would have far-reaching benefits, particularly in linguistically and culturally diverse populations where swim safety skills are often less developed. </p>
<p>A pool-swap style system might not be the only or final answer. But creative strategies which enable supervision, connection and friendships just might keep us afloat.</p>
<p><em>You can read more articles from our summer series on public pools <a href="https://theconversation.com/why-are-public-pools-important-in-australia-for-our-myfavouritepool-series-were-asking-you-129136">here</a>.</em></p><img src="https://counter.theconversation.com/content/128305/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Active supervision of children at public pools is crucial. But with a few creative policy interventions, we can make it easier for solo parents to visit the pool with kids in tow.Michelle O'Shea, Senior Lecturer Sport Management, Western Sydney UniversityMegan Stronach, Post Doctoral Research Fellow, University of Technology SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/895132018-01-01T14:37:26Z2018-01-01T14:37:26ZIs a cold water swim good for you, or more likely to send you to the bottom?<p>There are people who will tell you that a dip in cold water is not just exhilarating and enlivening, but good for you. They have not, they will tell you, had a cold for years. In many nations there is a cultural tradition of cold water dips – whether that’s a swim on special occasions such as Boxing Day or New Year’s Day <a href="http://gafirs.org.uk/new-years-swim/">as in the UK</a>, or as part of a routine of alternating hot saunas and cold baths perceived to have health benefits, such as in Japan, Germany, Russia and <a href="http://cphpost.dk/news/culture/a-celebration-of-ice-cold-water.html">Scandinavia</a>. </p>
<p>But cold water immersion is a doubled-edged sword – and there is another group, often including those working in search and rescue, who will warn of the dangers posed by cold water. On average, <a href="http://www.rlss.org.uk/water-safety/drowning-prevention-week/">someone drowns every 20 hours in the UK</a> – and the Christmas holiday period is a particularly a bad time of year for drinking and drowning. </p>
<p>There are centuries of references to the dangers posed by cold water: Herodotus, describing the ill-fated sea expedition of the Persian general <a href="https://www.britannica.com/biography/Mardonius">Mardonius</a>, wrote in 450BC that “those who could not swim perished from that cause, others from the cold”. In December 1790, James Currie, a physician, stood unable to help as the crew of a stranded American sailing ship fell into the cold sea and drowned. Currie was so affected he went on to undertake the first recorded experiments on the effects of cold water immersion on the human body.</p>
<p>Similarly, claims for the health benefits of cold water, in spa or sea, also boast a long heritage: Hippocrates’ <a href="http://www.greekmedicine.net/therapies/The_Water_Cure.html">water therapy</a> was designed to allay “lassitude” (physical or mental weariness), while Thomas Jefferson claimed that 60 years of daily cold foot baths every morning had “maintained his good health”. By 1750, there was much published writing that recommended sea swimming for the treatment of a range of diseases, with winter considered the best time to engage in the activity. Sea bathing reached a peak in popularity in the late 18th century and led to the establishment of many of the seaside towns and resorts we visit today. Recently there has been a significant increase in the popularity of “wild” swimming in lakes, rivers and streams, or <a href="https://www.internationaliceswimming.com/">marathon swimming</a>.</p>
<p>The question is: what does the science say as to whether a freezing dip will “kill or cure”? We <a href="http://onlinelibrary.wiley.com/doi/10.1113/EP086283/full">looked at the evidence</a>.</p>
<h2>A quick way to die</h2>
<p>There is no doubt that the physiological responses to immersion in cold water are dangerous, and are precursors to sudden heart attack, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1982576/">the loss of capacity to swim</a>, hypothermia and drowning. Hypothermia has traditionally been regarded as the major threat from being in cold water, largely thanks to the fate of victims of the Titanic disaster and, later, the tens of thousands of mariners’ deaths during World War II – some 30,000 of 45,000 Royal Navy deaths occurred when sailors escaping their sinking ships were trying to survive in the sea. </p>
<p>However an increasing collection of statistical, experimental and anecdotal evidence has meant that focus has shifted to <a href="https://www.ncbi.nlm.nih.gov/pubmed/2691172">the “cold shock” response</a>: the initial cardio-respiratory response evoked by the sudden cooling of the skin. This places a strain on the heart, and the sudden loss of control over breathing leading to gasping means that the likelihood of breathing in water, even the small volume of water necessary to drown, is significantly increased.</p>
<p>For example, the cold shock response peaks in water between 10-15°C, and the initial one to two-litre gasp of breath prompted by cold water immersion is usually larger than the lethal dose of salt water for drowning. The cold shock response explains why about 60% of those who die in cold water do so in the first minutes, not in the much longer period required for hypothermia to set in.</p>
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<h2>Invigorating</h2>
<p>On the plus side, there is no doubt that a cold dip stimulates the body. The release of stress hormones gives that energised feeling of being really “alive”. The cold and pressure on the body from immersion in water can also act to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3766664/">reduce swelling and combat inflammation</a>. The use of tcold water therapy to <a href="https://doi.org/10.1002/14651858.CD008262.pub2">aid recovery after exercise</a> has been reported to have differing levels of efficacy depending on the exercise and treatment used.</p>
<p>Staying with the theme of inflammation, there is an expanding body of evidence that links inflammation with physical and mental health. Becoming adapted to cold water through repeated immersions can theoretically <a href="https://www.ncbi.nlm.nih.gov/pubmed/10735978">reduce the body’s inflammatory response</a>. This reduction of inflammation explains why repeated cold water immersion may be therapeutic for other conditions which may have an inflammatory component. For example there is recent research to suggest that <a href="https://www.ncbi.nlm.nih.gov/pubmed/26711676">depression</a> is a response to inflammation in the body. </p>
<p>There is also evidence that adapting the body to cold water enhances the body’s ability to adapt to other, apparently unrelated stresses. For example, there is evidence that short immersions in cold water improves the body’s <a href="https://www.ncbi.nlm.nih.gov/pubmed/20643773">response to high altitude stress</a>. Having become adapted to cope with one, the body is also better at coping with the other.</p>
<p>Finally, that old chestnut about cold water baths being a defence against the common cold: when it comes to the benefits to the immune system of a freezing swim, the jury is still out. Some <a href="https://www.ncbi.nlm.nih.gov/pubmed/8925815">laboratory studies</a> have reported improved markers of immune function, but the clinical significance of these findings is uncertain. </p>
<p>For example, upper respiratory tract infection is often used as a useful measure of immune system functioning: open, cold water swimmers have been found to have fewer infections than their non-swimming partners, but <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580837/">no fewer infections than indoor swimmers</a>. And herein lies one of the problems with the “benefits” side of the cold water debate: the properly controlled experiments that isolate cold water immersions from socialising, exercise, getting fitter, taking exercise in nature (so-called “green” therapy) and other activity that add complicating variables simply haven’t been done.</p>
<p>So, on balance the evidence is that cold water has a somewhat greater potential to “kill” than to “cure”. However, you can still enjoy and be invigorated by your festive dip, but go in slowly, with a friend, at a supervised event – and if you can wear a fancy dress costume that incorporates a wet suit, no one will blame you.</p><img src="https://counter.theconversation.com/content/89513/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Mike Tipton does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Cold water drowning kills many people every year. But can it also provide curative benefits? We asked an expert.Mike Tipton, Professor of human and applied Physiology, University of PortsmouthLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/448292016-01-18T01:17:47Z2016-01-18T01:17:47ZHealth Check: do ice baths after sport help recovery or improve results?<p>Ice baths or swims in the freezing ocean, also known as “cold water immersion”, are an immensely popular way to recover from exercise. They’re used by athletes of all abilities worldwide after many different types of training. </p>
<p>Ice baths are used to reduce symptoms of muscle soreness, and maintain the results gained from training sessions in strength and endurance. However, a recent study found these effects could be little more than <a href="https://theconversation.com/ice-bath-after-exercise-the-benefits-might-be-in-your-head-33597">placebo</a>. What does the rest of the evidence say?</p>
<p>For both <a href="http://www.ncbi.nlm.nih.gov/pubmed/21947816">reducing muscle soreness</a> and maintaining results from <a href="http://www.ncbi.nlm.nih.gov/pubmed/25121612">strength</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/20233843">endurance</a> training, there is evidence ice baths have positive results in the short term.</p>
<p>Cold water immersion is reported to be most effective when used in a temperature range of <a href="http://www.ncbi.nlm.nih.gov/pubmed/26581833">11-15°C, and for a duration of 11-15 minutes</a>. Despite this, a lack of consistency between experiments makes it difficult to develop evidence-based guidelines.</p>
<p>Regardless of the type of cold water immersion used, a growing dichotomy of evidence exists relating to the use of cold water immersion for recovery after exercise, and to promote lasting effects from strength and endurance exercise.</p>
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<figcaption><span class="caption">‘After a hard day’s workout, that’s what you need’: Usain Bolt.</span></figcaption>
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<h2>After strength training</h2>
<p>Somewhat surprisingly, after strength exercise, cold water immersion may in fact hinder the benefits of exercise. </p>
<p>Recently, and for the first time, my colleagues and I comprehensively examined the short- and long-term effects of using cold water immersion after <a href="http://onlinelibrary.wiley.com/doi/10.1113/JP270570/abstract">strength exercise</a>. </p>
<p>We found large reductions and/or blunting of the desired results from strength training such as increasing strength and muscle mass, and cellular improvements within the muscle. This was most likely a result of the cold water negatively interfering with the natural protein and cellular responses that happen in the muscle after each strength session. </p>
<p>An accumulation of these negative responses will have an effect on strength and muscle mass. These findings greatly expand on a couple of previous investigations that started to reveal this detrimental effect – on <a href="http://www.ncbi.nlm.nih.gov/pubmed/24552795">muscle strength</a> and how blood vessels <a href="http://www.ncbi.nlm.nih.gov/pubmed/16372177">positively adapt</a> to change.</p>
<h2>After endurance training</h2>
<p>Emerging evidence shows that cold water immersion positively impacts the “<a href="http://www.ncbi.nlm.nih.gov/pubmed/26041108">powerhouses</a>” of the muscle – the mitochondria. These generate the energy our cells need to function properly. Mitochondria change significantly after endurance exercise. Therefore, combining endurance exercise with cold water immersion may have double the effect. </p>
<p>This may be a result of cold water immersion increasing the short-term activity of a gene called <a href="http://www.ncbi.nlm.nih.gov/pubmed/24561815">PGC-1a</a>. This gene is referred to as the “master regulator” of changes in the mitochondria. </p>
<p>After it is activated by interacting with other important proteins, this gene initiates mitochondrial changes, such as increasing their size, activity, and/or the proteins within the mitochondria that allow them to function properly. Regularly increasing the activity of this gene with cold water immersion could lead to enhancing the results of endurance exercise.</p>
<h2>After sports matches</h2>
<p>While training or undertaking competitive events like triathlons, performing (and recovering) optimally is critical. In these instances, evidence suggests cold water immersion is a <a href="http://www.ncbi.nlm.nih.gov/pubmed/23743793">viable</a> recovery therapy, even when the exercise bout requires a combination of strength and endurance.</p>
<p>For example, cold is known to reduce <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465313/">nerve conduction velocity</a>, the conduction of signals along nerves. This is a physiological mechanism that reduces pain. This may account for the subsequent reductions in symptoms of <a href="http://www.ncbi.nlm.nih.gov/pubmed/26581833">muscle soreness</a>, and increased perceptions of wellbeing.</p>
<p>Cold water immersion is also known to help restore <a href="http://www.ncbi.nlm.nih.gov/pubmed/26062633">heart rate variability</a>, the variation in the millisecond time periods between successive heart beats. This is another marker associated with recovery and well-being.</p>
<p>So, cold water immersion following strength exercise should be undertaken with caution or avoided. Its use following one-off circumstances like big sports events or endurance exercise is recommended, and may even provide additional benefits for subsequent endurance exercise performance.</p><img src="https://counter.theconversation.com/content/44829/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Llion Roberts has received funding from The Queensland Academy of Sport's Centre of Excellence for Applied Sport Science Research, Exercise and Sport Science Australia, The American College of Sports Medicine, and Sports Medicine Australia. He is affiliated with The School of Human Movement and Nutrition Sciences at The University of Queensland.</span></em></p>Does cold water immersion after training help recovery?Llion Roberts, Sport & exercise physiology researcher, The University of QueenslandLicensed as Creative Commons – attribution, no derivatives.