Navigating – Health Benefits, Risks, Precautions. How to navigate safely?

Proven content

Navigating has a long tradition in northern countries. Until a dozen or so years ago, only a few extreme sportsmen practiced sea. However, for several years, swimming in ice water has more and more enthusiasts around the world. Seafaring, when practiced by experienced people in good health on a regular basis, appears to have health benefits. However, it is important to know that sea water can also carry some risk.

Mating – what is it?

Sea swimming is swimming in the open air (lake, river, sea, swimming pool, etc.) mainly in winter or in colder and polar regions. It is practiced from autumn to spring and is usually of a group nature. As seawater is carried out in cold water, it is necessary to clarify what we mean by the term “cold water”, which is a conventional issue related to the body’s physiological response to cold.

Cold water is considered to be less than 15 ° C. In the case of sea water, cold water is considered to be water with a temperature in the range of 12–8 ° C, and ice-cold water with a temperature of ≤ 4 ° C.

Several studies suggest that marine marine has multiple health benefits, including changes in hematology and endocrine functions, fewer upper respiratory infections, alleviation of mood disorders, and overall well-being. While chronic exposure to cooler water temperatures has been shown to be beneficial to health, several studies have also identified potential risks.

See also: Who can’t navigate? There are many limitations

Swimming – Health Benefits

Navigating, or being in cold water, is a very stressful physiological state in which the entire body is exposed to cold water. However, people in ice water, through chronic exposure to the cold water environment, are able to achieve various degrees of adaptation to cold.

The first claims about the health benefits of cold water swimming date back to 400 BCE. According to Hippocrates, water therapy relieved fatigue. Thomas Jefferson, on the other hand, reportedly used a cold foot bath every morning for six decades to stay healthy. These health benefits are believed to be a result of the physiological and biochemical responses produced by exposure to cold water.

Navigating and the cardiovascular and endocrine systems

Several studies have described a positive effect on the cardiovascular system. Cold water swimming appears to have a positive effect on cardiovascular risk factors such as lipid profile and blood pressure.

Various hormones such as catecholamines, insulin, thyroid stimulating hormone (TSH), adrenocorticotropic hormone (ACTH), and cortisol also respond to cold stress. A field study (published in the Journal of Physiology and Pharmacology in 2017) involving 34 middle-aged coldwater swimmers (48-68 years old) determined different values ​​of lipid metabolism at the beginning (October), middle (January) and post-season (April ) sea. There was a decrease in triglycerides between January and April, lower levels of homocysteine ​​(high levels are associated with the early development of heart disease) between October and January and between October and April.

Swimming in cold water also appears to have a positive effect on insulin metabolism, although this is gender dependent. In one study published in the Journal of Aging and Physical Activity in 2016, 30 people were tested for six months for body composition and insulin sensitivity. The mariners were overweight compared to the control group and had a higher percentage of body fat with differences between the sexes. Increased insulin sensitivity as well as decreased insulin secretion and resistance have been observed in women and those with lower body fat.

Swimming in cold water also affects other hormones such as ACTH and catecholamines. Accordingly, a study published in the Scandinavian Journal of Clinical and Laboratory Investigation in 2008 found that if swimmers participated in winter swimming three times a week in 0-3 ° C water for 12 weeks, there was an increase in ACTH and cortisol and noradrenaline. Immersion in water was 20 seconds per week for 3 winter months in water with a temperature of 0–2 ° C.

It is believed that an increase in noradrenaline may lead to a reduction in pain sensation, e.g. when swimming in ice. On the other hand, according to the results published in the International Journal of Circumpolar Health in 2001, regular three-month winter swimming resulted in a decrease in catecholamine levels measured immediately after immersion. It was concluded that adaptation through habitual exposure to the chill of winter swimming weakens the physiological response and inhibits the growth of catecholamines.

See also: Take care of your heart! Prevention and treatment

Mulling over and the impact on the psyche

Swimming in icy water has also been shown to have a positive effect on the psychological side of a person and can even act as an antidepressant. A 2004 study published in the International Journal of Circumpolar Health found that regular winter swimming improved the overall well-being of swimmers who suffered from rheumatism, fibromyalgia or asthma. In 2018, BMJ Case Reports described the case of a 24-year-old woman with symptoms of severe depression and anxiety.

The patient was treated from the age of 17 and her symptoms did not improve after conventional therapies, including fluoxetine or citalopram. After the birth of her daughter, she wanted to be free of drugs and symptoms. For this purpose, a novel method has been developed consisting of a weekly program of swimming in cold water. This resulted in an immediate improvement in mood after each swim and a permanent and gradual reduction in depression symptoms.

The method ultimately led to a reduction in the use of drugs, followed by drug discontinuation. After a year of cold-water swimming therapy, the woman did not use any medications. Due to the increase in catecholamines, cold water swimming can be a treatment for depression as it activates the sympathetic nervous system and increases the concentration of norepinephrine and β-endorphins.

See also: Endorphin, the happiness hormone. What do you need to know about it?

Navigating and the immune system

A growing body of evidence suggests that seafaring people are more resistant to certain diseases and infections, experiencing them less frequently and more mildly. According to the results published in QJM – Monthly Journal of the Association of Physicians in 1999, the incidence of infectious diseases of the upper respiratory tract is 40% lower in people swimming in cold water compared to the control group. The seafarers themselves are of the opinion that they are less likely to suffer from infections and milder infections during regular sea sailing.

Improvement in the immune response is biologically plausible primarily through the release of stress hormones in response to exposure to cold. A 2014 study in the Journal of Immunology Research found that short-term physiological stress, such as exposure to cold, prepares the immune system to fight infection. However, a study of the effects of cold water swimming on the functioning of the immune system (especially leukocytes and immunoglobulins) has produced conflicting results.

See also: How does the immune system work?

Navigating and upper respiratory tract infections

Research has been conducted on the occurrence of upper respiratory tract infections in people swimming in cold water. A 1990 study looked at 85 people who regularly participated in cold water swimming, 40% of whom said they experienced milder and shorter-lasting upper respiratory infections than before they started swimming regularly in cold water.

In another 2015 study published in Extreme Physiology & Medicine, specialists examined the incidence and severity of upper respiratory tract infections in cold water swimmers with people in their immediate social circle (non-swimmers, partners, and pool swimmers) and found that seaers reported significantly fewer episodes of respiratory tract infection than their partners. Interestingly, the authors found no differences between people swimming in cold water and people swimming in the pool. It should be noted, however, that all three studies mentioned above were based on the reported episodes of the disease.

It should be added, however, that despite claims about the benefits of cold water swimming, there is growing evidence that it can be potentially harmful. In a study published in Extreme Physiology & Medicine in 2015, researchers asked participants to report episodes of upper respiratory tract infection weekly during the study. The authors of the study reported a positive correlation between the incidence and severity of upper respiratory tract infections and events related to exposure to cold water. While short-term exposure to cold water can certainly improve the activity of the immune system, repeated exposure without sufficient recovery can actually lead to a decline in immune function.

In a study published in Immunologic Research in 2014, researchers noted that prolonged stress from chronic exposure to cold may disrupt the normal circadian cortisol cycle, potentially suppressing immune responses. In addition, breathing in cold air and cooling the body surface, which can lead to bronchospasm and increased nasal vasoconstriction, may be a possible factor that increases the likelihood of upper respiratory tract infections.

See also: The first symptoms of a respiratory infection that must not be ignored

Surveillance – threats

While the benefits are tempting, it’s important to be aware of the dangers of cold water swimming, especially in open water such as lakes or rivers, as you try to sea water. Openwater swimming benefits will only be gained if we do it safely, know our limitations and consequences, if we go too far and too quickly.

Supercharging and hypothermia

Hypothermia refers to a drop in basal body temperature below 35 ° C (normal body temperature is 36,5 ° C to 37,5 ° C), which can have serious consequences if not recognized and treated appropriately. This is a very real threat to people who are seaside in open water, especially in the coldest months.

However, researchers note that the drop in body temperature differs between people with different amounts of subcutaneous fat. Overweight people, acclimatized to cold water and having adequate experience, more often tolerate a longer stay in cold water than people with low body fat and unacclimated people. According to data from a study published in Forensic Science, Medicine and Pathology in 2010, swimming in cold water at 0 ° C takes less than 30 minutes for the body temperature to drop so low that it becomes hypothermic.

According to various estimates, a person can survive for 45 minutes in water with a temperature of 0,3 ° C. In this case, death is usually due to overload of the heart rather than from hypothermia itself. However, exhaustion or loss of consciousness is expected to occur within 15 minutes. Avoid drinking alcohol before winter swimming as it will accelerate the onset and progression of hypothermia.

Exercise can also contribute to a drop in body temperature when swimming in cold water. It has been shown that exercise can predispose a person to greater heat loss and a greater drop in body temperature when exposed to cold air later.

Symptoms of hypothermia include:

1. chills;
2. cold, pale skin;
3. blue lips;
4. tiredness;
5. confusion;
6. rapid breathing;
7. gibberish pronunciation.

To treat hypothermia, it’s important to keep warm, but not too quickly. You should remove wet clothing (such as wetsuit and swimwear), dry quickly, and dress in dry clothes. You should also drink a warm drink and have a sweet snack. If symptoms persist, it is important to contact your medical services.

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Exercising and the heart

A recent 2012 study published in The Journal of Physiology suggests that a large percentage of deaths from cold water immersion than previously thought could be attributed to arrhythmias resulting from activation of the sympathetic and parasympathetic nervous systems.

In some people with pre-existing risk factors, a reactive autonomic response can provoke arrhythmia and lead to cardiac arrest. The thermoreceptors in the skin react to the stimulus of cold as a result of shock and in the oronasal area after immersion or to wave splashes (vagus nerve stimulation, diving reflex). This has been dubbed “autonomic conflict” and is believed to play a key role in the etiology of arrhythmia in otherwise young and healthy individuals, especially in cases of prolonged cessation of breathing associated with immersion. However, predisposing factors such as long QT syndrome, coronary artery disease and myocardial hypertrophy are necessary for the onset of fatal arrhythmias.

According to data published in Klinicka Biochemie a Metabolismus in 2017, there is a theory that swimming in icy water can damage the heart muscle. In a field study involving eight swimmers (three women, five men, 31-71 years old) who were able to swim 500m (four men, two women), 750m (one woman) and 1000m (one man) The hsTnI (troponin I, high sensitivity test) result increased significantly in official marine marine use. HsTnI is widely used as a diagnostic tool in patients with suspected myocardial injury.

Swimming increases the risk of sudden death, either from an initial neurogenic response to cold shock, or from a progressive decline in swimming performance or from hypothermia. A 2009 study published in the European Journal of Heart Failure found that people with clear or unknown heart conditions are more likely to experience arrhythmias after being immersed in icy water. Therefore, a gradual strategy to initiate and develop this leisure activity is recommended to promote and maintain acclimatization, protect against potential risks of exposure to cold water, and potentially benefit from promising health benefits.

See also: A drug that reverses the hypertrophy of the heart muscle

Navigating and drowning

According to data published in the journal The Lancet in 1999, decreased performance and initial cardiorespiratory responses to cold water immersion are likely the main factors contributing to sudden drowning in swimmers.

Under controlled laboratory conditions, the first submersion or “cold shock” reactions were classified as the most dangerous period and accounted for the majority of deaths from cold water immersion. These deaths were most often attributed to drowning, with the physiological responses of wheezing and uncontrolled hyperventilation being triggered by the dynamic response of the skin’s cold receptors and the small amount of water needed to trigger the drowning process.

When a person is immersed in cold water, there is a cold shock reaction which causes uncontrolled heavy breathing (wheezing). This is followed by cold-induced hyperventilation with longer periods of high-frequency breathing. With prolonged exposure to cold, the respiratory rate is very high and the increased ventilation is believed to lead to progressive failure in swimming and respiratory muscle fatigue.

According to 2013 data from Aviation, Space, and Environmental Medicine, inexperienced coldwater swimmers could benefit from a graded and progressive cold water acclimation program, combined with mental training, to improve control of the respiratory part of the cold shock response. However, while the initial response to cold shock can be improved, drowning can still occur. Uncontrolled hyperventilation from acute exposure to cold leads to decreased blood flow in the brain, resulting in confusion and unconsciousness.

See also: Dry drowning – what is it?

Exercising and pulmonary problems

Many researchers say that swimming in icy water can lead to lung problems. The most common problem is the development of pulmonary edema. A systematic review showed that there is a relationship between water temperature and the occurrence of SIPE (swimming induced pulmonary edema). The presence of clinical signs of coughing, dyspnoea, foam, and haemoptysis strongly suggest SIPE during or immediately after swimming.

Navigating – precautionary measures

In order for sea to be safe for us, certain rules must be followed.

Acclimatization before sea

The bath itself should take 3 to 5 minutes. However, in the event that you are just starting to sea, even one dive in the water is enough, which should be gradual and slow, remembering not to spend too much time in the water. Also, be careful when leaving the water to avoid hypothermia or frostbite. It is assumed that the best temperature for bathing is -8 ° C.

However, it is important to be refreshed, nourished, hydrated before taking a bath and not to use any stimulants such as cigarettes or alcohol. Alcohol cools the body down, lowers blood pressure and can cause cramps that prevent movement in the water.

See also: Smoking is a disease!

Sea safety

Before you start sea, get a medical check-up to rule out any cardiovascular problems. If there are no contraindications, join a group of experienced walruses, as it is not recommended to sea alone. Fortunately, walrus clubs are established in every place where cold water baths are organized. Only swim where it is safe to do so and make sure you can get in and out of the water quickly and easily.

Adequate marine outfit

Before you enter the water, you should be wearing:

1. a hat and gloves (you don’t need to immerse your hands and head in water, as a lot of heat escapes through these parts of the body);
2. bathing suit (e.g. swimming trunks, one piece swimsuit, bikini, it all depends on your preferences);
3. shoes (preferably neoprene, to protect against slipping on the ice).

Once you get out of the water, you should wear warm clothes. A thermos with hot tea is also a good idea. This is very important because it is after you get out of the water that you have the best chance of catching a cold (especially if you do it by foot once and your body is not yet hardened).

See also: Drinking hot tea increases the risk of esophageal cancer

It is forbidden to dive while sea

Do not dive or jump into the water unless you are used to the cold temperature. Cold water can cause breathlessness and shock, which can be extremely dangerous.

See also: When is breathlessness a serious illness? [WE EXPLAIN]

Awareness of your own limitations

As the temperature drops, reduce the amount of time you spend in the water. In winter, seafarers often stay in the water for only one or two minutes at a time. As a general rule, for each degree of water temperature you can spend 1 minute in the water – of course you also have to listen to your own body.

Warming up before sea

In sea swimming, an earlier warm-up is extremely important, which should involve aerobic exercises (they stimulate blood circulation and prepare the body to meet the cold). As a warm-up before swimming, it is recommended, for example, in jumping jacks, short strides or other form of aerobic exercise. The trick is to warm up until you feel hot and avoid sweating (especially when you are navigating for the first time and your body is not yet hardened).

Navigating – contraindications

Although the contraindications to sea water relate to cardiac problems, it is recommended to consult a physician before bathing.

The following are the contraindications to sea watering:

1. peripheral vascular diseases;
2. advanced arterial hypertension;
3. diabetes;
4. kidney and liver diseases;
5. varicose veins.

Mossing and children

Even a child can benefit from sea nutrition, but experts disagree about when children can start sea. It is assumed that the child cannot be less than 3 years old. This is very important because children perceive temperature differently than adults. In addition, they also have much weaker immunity, which in turn makes it easier for them to catch a cold after getting out of the water.

However, if we want to take the children to sea, we must pay special attention to them. Dress them appropriately, make sure that the child has warmed up earlier and do not leave them alone unattended (especially if we are sea ice or sea).