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<p>In celebration of European Week of Sport, which takes place from September 23rd-30th, we want to shine a light on an outdoor activity that's soared in popularity over the past few years: <strong>Wild Swimming</strong>.</p>
<p>If you haven't tried your hand at it yet, wild swimming refers to the act of swimming in natural bodies of water such as rivers, lakes, and seas. Thanks to lockdowns, it took the country by storm last year when everyone and their mother flocked to the shores for a quick morning dip.</p>
<h2>The Benefits of Wild Swimming in Ireland</h2>
<p>In winter, <ins>ocean and sea temperatures in Ireland average at 10 degrees celsius</ins>.</p>
<p>According to SwimIreland.ie, you can experience cold water shock (that uncomfortable feeling of your body adjusting to the water) here at any time of the year, and that's why it's important to take precautions if you're thinking of braving the waves this autumn/winter.</p>
<p>Nonetheless, research into the physiological benefits of cold water swimming has yielded promising results. Recent findings reveal that it significantly reduces feelings of depression and anxiety, something that many people struggle with, especially during the winter months. There are a few reasons for this...</p>
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<li><strong>Exercise and a sense of accomplishment. </strong>Submerging yourself in cold water while exposed to the elements is challenging, to say the least. But completing a challenge often boosts our mood, and so does exercise, which releases endorphins and dulls our perception of pain.&nbsp;</li>
<li><strong>Reduces inflammation. </strong>There's <a href="https://www.newscientist.com/article/mg22630270-400-an-inflamed-brain-may-be-a-hidden-cause-of-depression/" target="_self">budding evidence to suggest</a> that depression could be linked to mild inflammation of the brain. Immersion in cold water reduces inflammation in our bodies, including the brain, which is why some people may feel better after going for a chilly dip.&nbsp;</li>
<li><strong>Builds up stress resilience. </strong>Cold water shock — and stress in general — releases something called <a href="https://www.cambridge.org/core/journals/acta-neuropsychiatrica/article/abs/role-of-the-cytokine-network-in-psychological-stress/24CF47328DA72127F164291747F91673" target="_self">'proinflammatory cytokines'</a> into our system. They don't make us feel good, but frequent exposure to cold water can make our bodies produce less of them over time. This helps us become more resilient to stress in future.</li>
<li><strong>Connecting with nature. </strong>The benefits of spending time in nature have been well-documented, and the pandemic has shown that getting out and about can have a positive effect on our physical and mental health.&nbsp;</li>
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<h2>How to Prepare for a Wild Swim During the Autumn/Winter Months...</h2>
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<h2 style="text-align:center;">'Arm' Yourself with a Tow Float or Swim Buoy</h2>
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<p>A tow float or swim buoy is a small, inflatable, and brightly coloured bag that you attach to your arm or waist (with a short string) while swimming. It is designed to be lightweight and to not obstruct your movement.</p>
<p>Tow floats have multiple uses. They increase your visibility in the water and help you to stay afloat. You can also store your valuables inside its waterproof pouch.&nbsp;</p>
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<h2 style="text-align:center;">Dress for the Occasion</h2>
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<p>Bringing the right gear with you for your swim may help you face the waves with a little more confidence.&nbsp;</p>
<p>Invest in a good wetsuit if you tend to run cold. A neoprene swim cap will also help keep your head warm and your hair in place. Neoprene socks and gloves are wise investments too, especially if you prefer not to wear a wetsuit. They will prevent your extremities from getting too cold while you're in the water.&nbsp;</p>
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<h2 style="text-align:center;">Keep the Shivers at Bay</h2>
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<p><a href="https://www.swimireland.ie/news/winter-dipping-safety-in-ireland" target="_self">Swim Ireland</a> has lots of sound advice on how to stay warm and safe in open water. According to them, once you leave the water, it's important that you wrap up and get dressed as quickly as possible.&nbsp;</p>
<p>Make sure your change of clothes is made up of loose-fitting items and cosy, insulating layers. Opt for a big beach towel to dry off, or a Dryrobe, which will offer protection against the wind.&nbsp;</p>
<p>To warm up even faster, bring a hot water bottle with you or a hot beverage. Then, if you have time, treat yourself to a coffee or breakfast at a nearby cafe. The aftermath of a cold morning dip can be as luxurious as you wish; it takes guts to get in the water, so be sure to mind yourself after!&nbsp;</p>
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<h3>Doing it for Charity</h3>
<p>Looking for something to kickstart your wild swimming hobby this Autumn? <strong>Coldtober</strong> is a 31-day swimming challenge that will raise funds for mental health service provider, Helplink.</p>
<p>Those taking part are asked to go for a daily dip in their local outdoor swimming area. Registration for Coldtober costs €30 and can be done online - <a href="https://helplink.ie/coldtober/" target="_self">check out their website for more details.</a>&nbsp;</p>


The Benefits of Wild Swimming and How to Prepare for a Winter Dip

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