The Many Benefits of Cold Water Swimming

Les nombreux avantages de la natation en eau froide

Par le Dr Lis Kilcourse MBBS MRCGP, alias The Running Medic

En raison du confinement et de la fermeture des piscines au cours de l’année dernière, la natation en eau libre et sauvage est devenue de plus en plus populaire. Allez plus loin et cet hiver, on a assisté à un boom du nombre de personnes choisissant de continuer à nager en eau libre pendant les mois d'hiver et à se lancer dans la natation en eau froide . Sur le plan personnel, j'ai commencé à nager en eau libre au cours de l'été, à la fois à cause d'une blessure et pour passer plus de temps à l'extérieur. Ayant grandi en nageant, j’ai toujours eu confiance dans l’eau, mais je ne l’avais jamais fait à l’extérieur. Je m'ennuyais après des années de nage en couloir, donc auparavant l'idée de nager à nouveau ne me plaisait pas beaucoup. La natation en eau libre était cependant différente ; cela m'a offert une chance de voir la natation sous un jour différent sans la pression des temps au tour et la possibilité de se connecter avec l'extérieur. Une blessure à la course à pied à l'été 2020 et la fermeture continue des gymnases m'avaient donné moins d'options pour m'entraîner, alors j'ai commencé à nager en eau libre comme moyen alternatif de m'entraîner de manière croisée. Je suis vite devenu accro !

L’augmentation de la popularité de la natation en eau libre s’est accélérée en raison de la reconnaissance du fait que la natation en eau libre peut apporter des bienfaits pour la santé mentale et physique. La preuve de cela provient à la fois de recherches et de données anecdotiques. La natation en eau froide, en particulier, a récemment retenu l'attention en raison de documentaires télévisés présentant la natation en eau libre dans les lidos de Hampstead Heath et d'un documentaire médical de la BBC dans lequel la natation en eau froide était utilisée comme forme de prescription sociale pour une femme souffrant de dépression. Ces séries de cas ont été étayées par des recherches médicales précoces qui suggèrent des adaptations physiologiques bénéfiques résultant d'immersions répétées dans l'eau froide.

Avantages

La natation elle-même apporte de nombreux bienfaits pour la santé , en plus d'être un exercice qui permet une activité physique sans mise en charge des articulations, la rendant accessible aux personnes de toutes mobilités. Le mouvement rythmique de la natation lui-même peut réduire le stress car il permet à votre esprit de s'éteindre. Nager en eau libre vous offre l’avantage supplémentaire de la thérapie verte et bleue ; le vert étant l'impact positif sur le bien-être d'être dans des espaces verts, et le bleu pour être dans des espaces bleus (eau).

Premièrement, l’eau froide est connue pour réduire l’inflammation. L'inflammation est associée à des maladies chroniques, notamment la dépression, les maladies cardiaques et le diabète. On pense qu’une exposition répétée à l’eau froide provoque une adaptation au fil du temps, ce qui réduit la réponse au stress (inflammatoire). Certaines preuves montrent que ceux qui nagent régulièrement dans l’eau froide réagissent moins au stress que les témoins ; c'est-à-dire qu'ils produisent moins d'hormone cortisol en réponse à des stimuli stressants. Ensuite, nous pensons que la natation en eau froide libère l’endorphine, une hormone polypeptidique, bien connue sous le nom d’hormone du bien-être ; on suppose que c'est plus vrai que par rapport à d'autres sports, bien que les preuves soient faibles. Ceux qui participent régulièrement à la natation en eau froide décriront « l'euphorie du nageur », c'est-à-dire le sentiment d'exaltation qui survient après un plongeon dans l'eau glacée (et qui incite de nombreux accros à revenir pour en savoir plus) !

Enfin, il existe certaines preuves que la natation en eau libre peut améliorer votre système immunitaire, ceux qui participent régulièrement à la natation en eau froide déclarant eux-mêmes des niveaux inférieurs d'infections des voies respiratoires supérieures. L’hypothèse sous-jacente est qu’une exposition répétée à l’eau froide augmente le nombre de globules blancs dans le sang, le type de cellules dont nous avons besoin pour combattre les infections, ce qui aurait pour conséquence une meilleure capacité à combattre les infections virales/bactériennes.

Ce sont les avantages physiques proposés, mais la natation en eau froide présente également des avantages psychologiques et sociaux qui peuvent être tout aussi importants dans leur impact. Premièrement, le sentiment de confiance en soi que peut apporter la natation en eau froide. Il y a quelque chose de stimulant à être dans l'eau froide, la capacité de faire quelque chose qui sort de l'ordinaire peut aider à augmenter son niveau de confiance en soi. Deuxièmement, lorsque des individus nagent en groupe, cela crée un sentiment de communauté. Nous savons que, en particulier pour ceux qui souffrent de dépression, cela peut procurer un sentiment accru de bien-être. De plus, la natation en eau froide et en eau libre se pratique dans la nature, et nous savons que l’exercice dans la nature (thérapie bleue) améliore le bonheur.

Alors, qu’est-ce que je ressens ?

Pour moi, la natation en eau libre a ravivé mon amour pour un sport que je pensais avoir abandonné. Après des années à nager dans la piscine, je m'en suis lassé et j'ai arrêté de nager pendant huit ans. Cependant, me mettre à l’eau m’a permis de revoir la natation sous un autre jour ; celui où j'étais dans la nature et où je pouvais me sentir libre d'explorer davantage. J'ai commencé au cours de l'été, lorsque l'eau était chaude, et à chaque baignade à l'extérieur, je ressentais un sentiment d'exaltation. Quand l’hiver et le deuxième confinement sont arrivés, j’ai continué à nager dehors dans l’eau plus froide, sans accès à une piscine, j’ai pu me mettre dans l’eau pendant 30 minutes pour continuer à nager. J'ai trouvé les baignades si rafraîchissantes, dans une période de stress, elles m'ont apporté un sentiment de paix. Maintenant, je dois admettre que je n’ai pas bravé plus de 6,3 °C le lendemain de Noël, mais j’ai hâte de retourner à l’aventure en eau libre une fois que les températures augmenteront.

Si vous souhaitez en savoir plus sur la natation en eau libre, consultez :

  • Outdoorswimmingsociety.com
  • Site Web de votre club/conseil de natation local, pour les clubs et événements locaux.

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    zone3official
    27/02/25
    At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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    zone3official
    26/02/25
    Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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    zone3official
    26/02/25
    Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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    zone3official
    26/02/25
    Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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    zone3official
    26/02/25
    Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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    zone3official
    26/02/25
    Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    16/02/25
    Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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    zone3official
    12/02/25
    Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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    zone3official
    12/02/25
    Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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    zone3official
    12/02/25
    Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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    zone3official
    12/02/25
    Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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    zone3official
    12/02/25
    Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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    zone3official
    06/02/25
    Entries are selling fast for the Arla Great North Swim in June! @zone3official takes you through what to wear when swimming in the open water. From swimwear and baselayers to wetsuits and tow floats – get to know what is best to wear for your swim! DYK 👉 Wetsuit use is optional at all @great_swim events for water temperatures of 15°C or above. 👉 Swimmers choosing not to wear a wetsuit MUST use an approved high visibility tow float. 👉 Swimmers aged under 16 will be required to wear a wetsuit. Join now at greatswim.org 🏊‍♂️ #arlagreatnorthswim #greatnorthswim #windermere #lakedistrict #zone3 #swimming #openwaterswimming #wetsuit
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    zone3official
    04/01/25
    New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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    zone3official
    04/01/25
    New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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    zone3official
    04/01/25
    New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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    zone3official
    04/01/25
    New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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    zone3official
    02/01/25
    Want to swim without getting tired? It’s all about breathing and technique… 1️⃣ Stay Streamlined Keep your body flat and straight, with a slight rotation with each stroke. Engage your core and don’t look up - this will stop your legs from sinking. 2️⃣ Breathe Smoothly Stick to a steady breathing rhythm—breathe every 2-3 strokes or switch sides every 3 if that works. Control your exhale underwater, so you can inhale when you turn to breath. 3️⃣ Relax Your Strokes Don’t fight the water—stretch your arms out, glide, then pull. Keep it long and smooth to save energy. 4️⃣ Kick Efficiently Use small, gentle flutter kicks to stay balanced. A 2-beat kick (one kick per arm stroke) is great for long swims. 5️⃣ Master Your Pull Keep your elbows high for a strong catch and pull the water back with your forearms and hands. You want to feel the water’s pressure against your arm and hand for a powerful stroke. 6️⃣ Build Endurance Gradually Add interval training to your swim sessions to build endurance: swim 50-100m, rest for 15-20 seconds, and repeat. Over time, reduce rest or swim further to build endurance. #swimbikerun #triathlontraining #swimming #triathlon #triathlete #zone3official
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    zone3official
    30/12/24
    Do your legs often sink when you’re swimming? Did you know your head position and where you’re looking can affect your whole body alignment?! The simple way of describing it: Head & eyes up = legs down Head down & eyes forward = legs up Give a go next time you’re in the pool 🏊‍♀️
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    zone3official
    28/12/24
    Satisfying.
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