Five years ago I would never have imagined that the day would come when I would enjoy swim in cold water. I couldn't even finish a shower with cold water. Much less take a bath with cold water, not even in summerAnd the pools, the sea, even the mudrooms in the houses, always seemed like they could be a little warmer to me.
So when I moved from hot Buenos Aires to the mountains From western North Carolina, my adaptation to the cold waters of rivers and waterfalls was, to say the least, complex.
During the first few years I could barely get my feet wet outside of the summer seasonBut over time, curiosity won out over fear. And besides, my family is always at the river. So I either adapted or just sat back and watched.
Now I tend to swim more and more in the off-season. I stay in the water. when autumn arrives And I even dare to swim in winter. Getting into cold water for even three minutes changes my day.
I'm not alone. The practice of cold-water immersion has gained popularity around the world. Here in the West, it's simple: mountain water is icy, clean, and crystal-clear.
Un study published in January 2025 in the journal PLoS ONE found that immersion in water below 15°C can reduce stress twelve hours after bathing and improve quality of sleep and life. It also observed that those who adopted daily cold showers for a month reported a greater sense of overall well-being.
You can dive in rivers, in water wells under waterfalls, put ice in your own bathtub, or visit a spa with so-called cold plunges (brief immersion in cold water, usually below 15°C, to activate the body and reduce stress)
But the idea is not new.
For centuries, cold water has been used for therapeutic purposes and as a form of recovery or healing. From Roman baths to modern medical techniques of controlled hypothermia, contact with cold has always been associated with a renewing effect.
Today, scientists are beginning to confirm what many cultures already suspected: a bath in cold water can be a natural way to take care of your mind and the body.
Related: How to Prepare for Safe Swimming in North Carolina Rivers This Summer
The benefits of swimming in cold water
- Stress reduction: A recent meta-analysis found that stress levels decrease approximately twelve hours after immersion in cold water (≤ 15 °C).
- Improved sleep and quality of life: The same study identified improvements in the perception of rest and overall sense of well-being in those who participated in cold water immersion.
- Less absenteeism due to illness: Although it was an indirect effect, another essay observed that people who ended their showers with cold water for a month had approximately 29% fewer absences from work due to health reasons than the control group.
- Support for the cardiovascular system and autonomic control: A more recent review examined cold water immersion and its relationship to autonomic nervous system and cardiovascular activity—for example, in the regulation of heart rate and blood flow following cold exposure.
- Connection with nature and psychological well-being: In other qualitative work Themes such as “physical and psychological health,” “connection with nature,” and “personal growth” were identified among those who performed cold water immersions.
*These effects do not imply that cold water immersion is a medical treatment for diseases; studies indicate that the benefits are modest and time-dependent, and that larger trials with diverse participant profiles are needed.
Related: What are the best rivers in Western North Carolina for tubing?
Where to swim in cold water in Western North Carolina
Western North Carolina offers mountain rivers, waterfalls and natural pools of clean, clear water, many of which are accessible year-round. In autumn and spring, temperatures typically range between 8°C and 14°C, ideal for those looking to make short dives.
1. Midnight Hole – Great Smoky Mountains National Park (Haywood County)
One of the most famous natural pools in the Big Creek area. It's surrounded by huge boulders and a waterfall that keeps the water cool even in summer. The trail to the spot—the 1,5-mile Big Creek Trail—is easy and shaded, allowing for a leisurely walk before entering the water.
2. Hooker Falls – DuPont State Recreational Forest (Transylvania County)
Accessible via a short (0,25 miles) and well-marked trail, this waterfall About 12 feet deep, it forms a wide, shallow pool, ideal for safe diving.
3. Skinny Dip Falls – Blue Ridge Parkway
A walk of less than a mile along the Mountains-to-Sea Trail It leads to a series of small waterfalls and natural pools of crystal-clear water. It's one of the most popular spots for cold dippers in the area.
4. Whaleback Swimming Hole – Pisgah National Forest
Located at the confluence of the Davidson River and Cove Creek, this site offers a quiet natural pool surrounded by forestThe access is short and flat, and the water stays cold even on warm days.
PODCAST
After the storm
A year ago, Hurricane Helene struck western North Carolina. The Latino community responded with something stronger than the storm: solidarity.
🎧 In this episode, learn how Latino organizations transformed crisis into resilience.
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