Guide to The Benefits of Swimming in The Sea

FOR some people it can be the most fulfilling experience in the world – others the worst – but either way the benefits of swimming in the sea are unquestionable.

Although the sea swimming craze really took off since lockdown, the benefits were being enjoyed by people for centuries.

One of the great aspects to sea swimming is how is accessible it is, the social aspect of meeting fellow sea swimmers and the many physical and mental benefits.

We’ve covered the Health Benefits of Swimming in this BLOG.

In this blog we’re going to list our best eight benefits of swimming in the sea, along with some more information to help you get start.

So jump right in.

the benefits of swimming in the sea

Before we start, why not check out our Swimming Gear for Kids Guide right HERE? It has got all the information on the leading swimming products for kids.

 The Benefits of Swimming in the Sea

Improves Circulation

Swimming in cold water flushes your veins, arteries, and capillaries. It helps to warm our extremities by forcing blood to the surface.

So basically, we become accustomed to the cold after repeated exposure!

Gives your immune system a boost

The immune system’s response to cold water has been extensively researched.

Because the body is forced to react to changing conditions, cold water helps to enhance white blood cell count. Your body gets better at activating its defenses over time.

Get a Natural High!

Endorphins are released when you swim in cold water.

The brain creates this hormone to help us feel pleasant throughout activities.

Swimming in cold water is also a type of exercise, and exercise has been shown to help with depression.

Swimming in cold water gets us close to the pain threshold and when we are in pain, endorphins are released to assist us cope.

Increase your Libido!

Yes, it really does!

Cold water has long been thought to suppress sexual desires, but truth is that it boosts your libido!

A little dip in cold water increases oestrogen and testosterone production, enhancing fertility and libido.

Greater libido has a number of advantages, including increased confidence, self-esteem, and mood.

the benefits of swimming in the sea

Burn Calories

In cold water, the heart has to beat quicker, and the body has to work harder to keep everything warm while swimming.

Swimming in cold water burns significantly more calories than swimming in warmer water.

Although it is a myth that drinking cold water improves calorie burning, it is true that cold water lowers your body temperature to the point where your body must react.

Socialise

As we’ve highlighted above, you’ll meet loads of new friends in sea swimming.

There’s great camaraderie and community in sea swimming in Ireland.

Plus, there’s also the challenge which will bring people together too.

The effects of cold-water swimming on the menopause is also being researched. The problem is that it’s tough to prove that it’s the cold water that’s making a difference, because socializing and exercising both increase overall health and happiness.

What’s not to appreciate about that?

Reduce Stress

Swimming in cold water puts physical and emotional strain on the body.

The link between cold water and stress reduction has been proven in numerous studies.

Swimmers who swim in cold water become calmer and more relaxed.

Benefits of Sea Swimming as Exercise

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate.

According to one study*, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

Benefits of Sea Swimming on Injury

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis*.

Safety First: Benefits of Sea Swimming Ireland

Like all sports and activities, and especially when water is involved, there are rules and safety measures you should follow.
Remember, safety first!

Acclimatise

Coming into the summer is the best time of the year to start as the water will only get warmer.

But either way, make sure you keep swimming to get your body used to the cold.

Be safe

Open water is dangerous too.

Only swim in areas where it is safe, and make sure you can get in and out of the water quickly. Never go swimming by yourself.

Wear the right gear

Wear a swimming hat (or two) to keep your body.

You can also wear neoprene gloves, booties, balaclavas, or a wetsuit if you want. We’ve got them all HERE.

Don’t Dive

Jumping into cold water unprepared can be dangerous and give you cold-water shock.

So get used to it before you go jumping or diving in!

Know your limits

Reduce the amount of time you spend in the water as the temperature drops.

Swimmers often only swim for one or two minutes at a time in the winter.

The general rule is that you can spend 1 minute in the water for every degree of water temperature – course, you must listen to your body as well.

Our post-swim robes are excellent for warming you up.

Conclusion

So why not take the plunge and start embracing the cold water and freeze sea breeze?

If you’re interested in Watersports, check out our Ultimate Guide to Watersports in Ireland blog.

If you do, make sure to stay safe and keep within your abilities.

And don’t forget to enjoy it.

Before you leave, why not check out our Blog on Swimming Nutrition right HERE. 

Why not check out our fantastic swimming range HERE or below.

the benefits of swimming in the sea

*Source: Amateur Swimming Association (ASA)


The Best Food for Swimming Advice

What should you eat before and after a swim? What should you avoid? This blog will tell you all you need to know about the best food for swimming. 

Speedo have produced this blog to include the foods and snacks that let you swim for longer and faster, as well as help if you’re swimming to lose weight.

If you’re still wondering about the health benefits of swimming, check out this blog!

The Best Food For Swimming Tips

What to eat before and after swimming

Which energy-rich foods will help you swim for longer, and which are best avoided? Here’s how to eat smart, before and after swimming.

  • Pre-swim foods
  • Post-swim foods
  • Healthy snacks for swimmers
  • Swimming for weight loss
  • Foods swimmers should avoid
  • Hydration in the pool

If you’re thinking of heading out sea swimming, then maybe this blog covering All Things Sea Swimming might help?

What should I eat before a swim?

Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes and brown rice, are a great source of energy for swimmers.

A diet that contains these slow release carbs will keep you energised and help you swim for longer but they can take time to digest.

If you need an energy boost just before a swim go for a mix of lean protein and carbs – smoothies are a great way to nourish your body with all the nutrients you need, without putting pressure on your digestive system.

Just ensure you leave plenty of time (up to an hour, ideally) before you jump in the pool to avoid feeling bloated.

And if you’re swimming to lose weight, choosing a low-fat, lower-calorie pre-swim snack, or a smaller portion instead could help you ditch the pounds quicker.

What and when to eat after swimming?

Eating after exercise is important for recovery, even if you’re aiming to lose weight.

Aim to refuel your body within 20-30 minutes of swimming with a mixture of muscle-repairing protein and glycogen-restoring carbohydrates.

For a light meal, try almond butter on oat cakes, or nut butter, banana, honey and chia seeds on toast (see below for the recipe).

A good post-swim main meal might be a baked sweet potato with some lean protein like chicken, or fish.

Healthy snacks for swimmers

Dates are a great energy boosting, pre-workout snack because they’re high in natural sugars.

They are also easy to digest, so shouldn’t feel heavy in your stomach before a swim.

After a swim session, protein bars, fruit and yogurt are all good options. Swimming in the morning stokes your metabolism for the rest of the day, so keep a selection of healthy snacks with you to avoid energy lows.

What foods should swimmers avoid?

Avoid fatty foods before you dive in – they are harder for your stomach to digest and can lead to indigestion, discomfort and bloating during your swim.

Should I drink during my swim?

Yes.

Any form of exercise will make you sweat and that includes swimming, although because you’re in cool water you don’t sweat as much as on land.

Dehydration can affect your energy levels and your performance, so take a water bottle with you to the poolside and have regular sips during your session and drink plenty of water before, during and after your swim.

Post swim refuel: Nut butter, banana, honey and chia seeds on toast*

This healthy, after-swim snack tastes fabulous and has some great benefits for your body too.

Wholegrain toast with nut butter, banana slices, sweet honey and chia seeds is a quick and easy combo that will fill you up after your swim.

The nut butter and chia seeds are rich in protein to support muscle repair, the wholegrain bread and banana provide slow-release carbohydrates to replenish your energy stores and honey offers a quick-hit of natural sugars, for an instant energy boost.

Ingredients:

1 slice of wholegrain bread

1-2 tablespoons of nut butter (try peanut or cashew but make sure it’s sugar free)

½ banana

½ tablespoon of honey

A sprinkle of chia (alternatively try pumpkin or sunflower seeds)

*Allergy information: please note that this recipe contains nuts.

Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

best food for swimming

 

*Blog produced by Speedo®