DR SARAH BREWER

Dr Brewer is a medical expert, nutritional therapist, award-winning author and cold-water fanatic. Visit drsarahbrewer.​com

Q I really got into wild swimming over summer, but I haven't yet braved it during the winter. Is it safe to continue during the colder months? And are there any extra precautions I should take?

A My first ever sea swim was on September 8, 2020, and I was hooked - I've been almost every day since. Not only is swimming one of the best all-round exercises, working almost all body muscles, it's also non-weight bearing, making it good for aching joints. The cold water also helps to keep you in the moment - the ultimate form of mindfulness - helping you achieve a calm meditative state as you focus on your breathing.

Many people stop wild swimming when the temperature drops, and that's fine, but if you are fit and healthy, there's no reason not to continue if you wish, as long as you're sensible. You need to acclimatise yourself and adapt to the cold slowly which simply means swimming regularly, at least once a week (and preferably two or three times). If you are not acclimatised, entering cold water (below 15°C) can cause you to react with an uncontrollable gasp reflex. This is followed by hyperventilation which you can't control - so don't jump or dive in or you will inhale water, and always go in feet first, not head first.

To reduce the chance of cold shock, enter cold water slowly. Splash water on your face and don't swim until your breathing is under control, which can take one-to-two minutes. As you adapt, the duration of your cold shock response can halve in as little as five or six swims. This adaptation is preserved even if you miss a couple of weeks of cold-water swimming. One study found the cold water shock reduction was still partly present (halved) after 14 months.