DIET & YEAR-ROUND BATHING

WINTER SWIMMING AND DIET - CAN OUR FOOD HELP IMPROVE THE WINTER-SWIMMING EXPERIENCE?

Winter swimming is not just about taking the cold dip – it also requires the body to be prepared for low temperatures. The food you eat can have a big impact on how your body handles the cold, recovers afterwards, and how much energy you have along the way.

In this article we take a closer look at how your diet can optimize your winter-swimming experience by helping you keep warm, promote recovery, and give you energy for the cold swims.

Besides a well-adapted diet, it is also important to have practical gear such as winter bathrobes, water shoes, bathing gloves, changing robes, hammam towels and a good bath mat to sit on so you can retain heat before and after swimming. If you have access to a sauna, it’s also a great way to finish a winter swim.

Cecilia overlooking her Norwegian lake in Windy Ocean in Sand

EAT TO STAY WARM

• Eat to stay warm: When you winter swim, it’s really important that your body can retain heat – that makes the experience much better. The right food choices can actually help you maintain a higher body temperature so you cope better with the cold.

• Fats for producing heat: Fat is a great energy source, and it also helps keep you warm. Fatty acids like omega-3 and omega-6 are found in foods such as salmon, mackerel, nuts, seeds and avocado. These healthy fats help the body generate heat by burning calories. So it’s a good idea to include some fat in your meals before you jump into the cold water – it gives your body the fuel it needs to keep you warm.

• Carbohydrates for quick energy: Carbohydrates give you quick energy and help keep blood sugar stable, which is important when the body adapts to the cold. Whole grains like oats, brown rice and quinoa are excellent because they release energy slowly and help keep your core temperature stable.

• Anti-inflammatory foods: When you expose your body to cold, it can create inflammation, especially if you’re not used to winter swimming. Foods like ginger, turmeric, kale, spinach and blueberries are naturally anti-inflammatory and can help reduce inflammation. A smoothie with spinach, banana, ginger and chia seeds is a great way to prepare your body for a trip into cold water.

We eat breakfast outdoors right after our Arctic sea swim in Lofoten

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2. BETTER RECOVERY WITH THE RIGHT DIET

After you’ve winter-swum, your body and muscles need time to recover and rebuild themselves – especially if you do it regularly. Here are some dietary tips that can help speed up that process:

• Eat protein to give your muscles something to work with: When you winter swim, your muscles are stressed, especially as they work hard to keep you warm. So it’s important to get some protein to help repair muscles and tissues so you can recover faster. Consider a small protein-rich snack after the sea swim, like skyr or Greek yogurt with nuts and honey, or make some scrambled eggs with butter and herbs.

• Drink water and make sure to get electrolytes: Even though the cold water might make you feel less thirsty, it’s still important to drink enough so you don’t become dehydrated. Water helps regulate your body temperature and supports recovery. It can also be a good idea to replenish electrolytes like sodium, potassium and magnesium to restore the minerals you lose when you sweat. Coconut water, bananas and green leafy vegetables are good sources of electrolytes. You can also buy electrolytes at the pharmacy, like small effervescent tablets to put in your water bottle.

• Make sure to get antioxidants - protect your cells: Foods rich in antioxidants – such as berries, nuts and dark chocolate – can help fight oxidative stress that your body experiences after being in cold water, helping restore balance faster. A handful of berries or a smoothie after the swim can help you recover quicker and protect your cells.

Our good friend Stef in his NORDBAEK jumpsuit with a cup of warm herbal tea after a lovely dip

3. ENERGY FOR WINTER SWIMMING

Having enough energy is crucial for a good winter-swimming experience, especially when you expose your body to the cold:

• Balance between carbohydrates and protein: It’s a good idea to find a balance between complex carbohydrates and protein so you feel energetic and ready for the dip. Oatmeal with fruit, nuts and a dollop of yogurt is a great pre-swim meal because it gives you slow-release energy and the building blocks your body needs to repair muscles.

• Avoid sugar and caffeine before the swim: Although it can be tempting to snack on something sweet or drink a cup of coffee for a boost, this can actually cause your blood sugar to drop quickly so you end up feeling tired. Try herbal tea and foods that provide more sustained energy instead.

• Plan your meals: It’s a good idea to eat a small, energy-giving meal about one to two hours before you go winter swimming. That gives your body time to digest the food so you have enough energy for the swim. After the swim you can treat yourself to a snack that helps rebuild energy stores.

The right diet can really make a difference to your winter-swimming experience by keeping you warm, promoting recovery and giving you the energy you need. If you include healthy fats, anti-inflammatory foods, protein and complex carbohydrates, you support your body before, during and after your winter swims.

MOOD & FOOD

But you don’t have to be holy or ascetic. Food simply tastes best after we’ve been active or have 'earned' it a little.

It can also be cozy to make a bonfire together and grill sausages after a sea dip. Remember firestarters, a mat to sit on, warm clothes and your good friends.

Here is a picture from our trip in March 2024 to Lofoten, where we made a fire on the ice and ate the tastiest hotdogs:

We wish you lovely, authentic experiences in nature,

Warmly, Ida & Barbara