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Thrills and Chills

The Magic of (Very) Cold Water

Words:  Shannon Devy


One hot summer in Cape Town, I started swimming in the sea. I’ve lived in Cape Town most of my life, but sea swimming had never really been my thing. I could count on one hand the number of times I’d been in the ocean. Beaches, in my opinion, had little to redeem them. Too sandy. Often smelly. Frequently afflicted by loud Bluetooth speakers pumping drivel into the salty air. 



But it had been a difficult year. I was suffering from an extended bout of stress and burn-out, and I was feeling anxious and overwhelmed almost daily. I had resolved to get outside a little more, in the hopes that I might feel a little better. One evening, after a particularly bad day and in response to some serious coaxing from my partner, we took a drive down to Beta beach on the Atlantic Seaboard where, despite my better judgment and with many a foul-mouthed oath, I soon found myself waist-deep in the frigid, bitingly cold Atlantic water. I gathered up all my courage, took a deep breath, and ducked under the surface. 


Dear reader, it was cold. Achingly, numbingly, ridiculously cold. So cold it gave me an ice cream headache. 

But as I came up spluttering and shivering, I noticed something important: I felt better. I felt good. In fact, I felt amazing. Despite what can only be described as a near-death experience a few moments before, I was coursing with endorphins, and that feeling of well-being lasted the rest of the night and well into the next day. 


One cold dip was all it took. I was hooked, line and sinker.



Cold plunging is incredibly popular in Cape Town. Every morning at about 7am, the sound of chattering teeth rings out across the coastal neighbourhoods of Camps Bay, Clifton and Sea Point as a veritable legion of lunatics sit submerged to the neck in the icy ocean, trying to control their breathing for the prescribed 10 minutes. Cold water dipping is so popular here, a number of cold water swim clubs have popped up, with members meeting at 6.30am once a week to turn themselves into human popsicles together. Water temperatures above 9°C are met with widespread dismay. The colder the better, we always say!


The health benefits of Cold Water Immersion (CWI) are widely documented, both scientifically and anecdotally. A cold dip can reportedly reduce inflammation, improve circulation and boost both cognitive function and mood. It’s great for after-exercise recovery, helping reduce both soreness and recovery times. Research links CWI to reduced cortisol levels, and anecdotal evidence suggests that CWI may help regulate the nervous system, useful for stress regulation and the management of depression. 


A 2023 study in the journal Biology scanned the brains of participants before and after they immersed themselves for only five minutes in a cold bath, finding notably increased connections between the regions of the brain controlling attention, emotion and self-regulation. Participants reported feeling more alert, inspired and attentive after their dips.   


But while cold water immersion is currently hitting its modern cultural apex, the therapeutic use of cold water to treat ailments is a practice that’s been around for centuries. The Ancient Romans used cold water therapies for socialisation and relaxation, with the “frigidarium” – the cold pool chamber – being a standard feature of the sprawling Roman Bath complexes. The Edwin Smith Papyrus, which dates back to 3500BC, makes mention of cold therapy. Even Hippocrates himself is recorded suggesting cold water therapy to treat the depletion of energy and strength.



But it’s not just full-body immersion that does the trick – a cold shower can deliver many of the same effects, which is particularly useful if you don’t have an Atlantic Ocean handy.


So, is dipping yourself in freezing water lunacy? In many ways, yes. After all, actively seeking out extreme temperatures is in direct opposition to our most basic survival instincts. 

But if you can overcome the initial discomfort and ignore the palpable fight-or-flight instinct that kicks in just before you take the plunge, the benefits are immediate, obvious and, quite frankly, addictive. There’s nothing I’ve found that so quickly alters my state for the better. 

After every cold swim, I emerge feeling better than I did when I went in – physically, mentally and emotionally. It’s become an invaluable tool for managing stress and anxiety. I never regret a cold swim, no matter how difficult the actual getting in part can be at times.


So, when next you get the opportunity to take a cold plunge, I urge you to dive right in. I guarantee you’ll hate it. I guarantee you’ll love it, too. 

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