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Cold Exposure

Embrace the Cold: How to Safely Enjoy Cold Exposure in Winter

Introduction:

As winter’s chill settles in and frosty winds sweep across the landscape, most of us tend to seek refuge in the warmth of our homes, cocooned in layers of blankets and central heating. Yet, there exists a world of invigoration and vitality beyond the cosy confines of our comfort zones—one where embracing the cold becomes a deliberate choice, a journey towards enhanced well-being, and a source of newfound resilience.

In this blog, we embark on a journey of discovery—a journey that invites you to step outside the bounds of thermal comfort and into the bracing embrace of the cold. We will explore the science, safety precautions, and various activities associated with cold exposure, all while staying snugly within the realm of safety and health.

Cold exposure, as a practice, has gained increasing recognition for its potential to promote physical and mental well-being. From the therapeutic benefits of cold thermogenesis to the thrill of plunging into icy waters, there’s a world of experiences waiting for those willing to venture beyond the thermostat’s familiar territory.

Join us as we delve into the secrets of safely enjoying cold exposure in winter. Whether you’re a seasoned cold enthusiast or a curious newcomer, this blog will provide you with the knowledge, techniques, and inspiration to make the most of winter’s icy offerings. So, wrap up warm, and let’s embark on a journey to embrace the cold with open arms and a determined spirit.

The Science Behind Cold Exposure

To fully appreciate the benefits and safety considerations of cold exposure, it’s essential to understand the science behind this practice. Cold exposure, also known as cold thermogenesis, involves intentionally exposing your body to cold temperatures. When done correctly and safely, it can lead to a range of physiological and psychological improvements. Let’s delve into the scientific aspects that make cold exposure a fascinating and potentially transformative experience.

Cold Thermogenesis Explained

At its core, cold thermogenesis is the body’s natural response to cold temperatures. When exposed to cold, your body initiates a series of adaptive mechanisms to maintain its core temperature and protect vital organs. Here’s a brief overview of how it works:

Vasoconstriction: When you’re exposed to cold, your blood vessels constrict (narrow) to reduce blood flow to the skin’s surface. This helps retain heat in your core.

Shivering: Your muscles may start to shiver, which generates heat through muscular contractions. This is your body’s way of increasing internal warmth.

Brown Adipose Tissue (BAT): Cold exposure can activate brown adipose tissue, a type of fat that burns calories to generate heat. BAT plays a crucial role in thermoregulation.

Hormonal Responses: Cold exposure can trigger the release of hormones like adrenaline and norepinephrine, which stimulate energy expenditure and increase alertness.

How Cold Exposure Affects the Body

Cold exposure can have a profound impact on various systems within your body:

Immune System: Regular cold exposure may boost your immune system, making you more resilient to infections.

Metabolism: The activation of brown adipose tissue and increased energy expenditure during cold exposure can support weight management and metabolic health.

Circulation: Cold exposure can enhance circulation by training blood vessels to expand and contract more efficiently.

Mental Health: Cold exposure has been linked to improved mood, reduced symptoms of depression and anxiety, and increased mental resilience.

Health Benefits of Cold Exposure

Exploring cold exposure goes beyond the thrill of braving icy waters or enduring freezing temperatures. It offers a range of potential health benefits:

Increased Caloric Burn: Cold exposure can help you burn more calories, which may aid in weight loss or weight maintenance.

Improved Cardiovascular Health: By enhancing circulation and reducing inflammation, cold exposure can contribute to better heart health.

Enhanced Immune Function: Regular cold exposure may lead to a more robust immune system, reducing the likelihood of falling ill.

Mental Resilience: Facing the discomfort of cold exposure can strengthen your mental fortitude, improving your ability to cope with stress and adversity.

Better Sleep: Some individuals report improved sleep quality and patterns as a result of cold exposure.

Preparing for Cold Exposure

Before you embark on your cold exposure journey, it’s essential to lay the foundation for a safe and enjoyable experience. Preparation is key, and it involves assessing your current cold tolerance, selecting the right clothing and gear, and understanding your body’s limits. Let’s dive into the crucial aspects of getting ready for cold exposure.

1. Assessing Your Current Cold Tolerance

Understanding your body’s response to cold is the first step in preparing for cold exposure. Cold tolerance varies from person to person, so it’s essential to know your baseline. Here’s how to assess your cold tolerance:

Self-awareness: Reflect on past experiences in cold weather. Are you typically more sensitive to the cold, or do you tend to handle it well?

Start gradually: If you’re new to cold exposure, begin with milder forms of exposure and progressively increase the intensity as you become more comfortable.

Consult with a healthcare professional: If you have any underlying medical conditions or concerns, it’s wise to seek advice from a healthcare provider before starting cold exposure practices.

2. Choosing the Right Clothing and Gear

The clothing and gear you choose can make a significant difference in your comfort and safety during cold exposure. Here are some guidelines for selecting the right attire:

Layering: Dress in layers to trap warm air close to your body. Start with a moisture-wicking base layer, add an insulating layer, and finish with a waterproof and windproof outer layer.

Hat and gloves: Heat escapes through your head and extremities, so always wear a warm hat and suitable gloves.

Footwear: Insulated and waterproof boots are essential, especially if you plan to walk in snowy or wet conditions.

Accessories: Consider additional items like scarves, neck gaiters, and earmuffs to protect sensitive areas from the cold.

Specialised gear: Depending on your chosen cold exposure activity (e.g., ice baths or cold-water swimming), you may require specific gear such as wetsuits or drysuits.

3. Understanding Your Body’s Limits

While cold exposure can offer numerous benefits, it’s vital to listen to your body and recognise your limits. Here are some key points to keep in mind:

Don’t push too hard: Avoid overexertion or prolonged exposure to extreme cold, especially when you’re just starting. Gradual adaptation is key to safe and sustainable cold exposure practices.

Watch for signs of hypothermia: Learn the symptoms of hypothermia, such as intense shivering, confusion, and weakness. If you experience these symptoms, it’s crucial to warm up immediately.

Respect extreme conditions: In severe weather conditions, such as blizzards or extreme wind chill, it’s best to stay indoors and postpone your cold exposure activities.

By taking the time to assess your tolerance, choosing appropriate clothing and gear, and understanding your body’s limits, you’ll be well-prepared to embark on your cold exposure journey safely.

Safety Precautions

Embracing the cold can be a rewarding experience, but it’s crucial to prioritise safety at all times. Cold exposure, when not approached with caution, can pose risks to your health. To ensure you stay safe while enjoying the benefits of cold exposure, here are some essential safety precautions to keep in mind:

Recognising Signs of Cold-Related Illnesses

Hypothermia: Hypothermia occurs when your body loses heat faster than it can produce it, causing your core temperature to drop dangerously low. Recognise the symptoms, which may include intense shivering, confusion, slurred speech, and weakness. If you or someone with you shows signs of hypothermia, seek warmth immediately and seek medical attention if necessary.

Frostbite: Frostbite occurs when skin and underlying tissues freeze. It typically affects extremities like fingers, toes, ears, and the nose. Early signs include numbness and a white or grayish-yellow skin colour. If you suspect frostbite, warm the affected area gradually and seek medical attention.

Chilblains: Chilblains are painful, itchy, and swollen areas of skin that occur after exposure to cold and humidity. To prevent chilblains, keep your extremities warm, and avoid rapid temperature changes.

Tips for Staying Safe During Cold Exposure

Gradual Adaptation: Don’t rush into intense cold exposure activities. Start slowly and give your body time to adapt. This reduces the risk of shock to your system.

Buddy System: Whenever possible, practice cold exposure with a friend or buddy. They can provide assistance in case of an emergency and help monitor your condition.

Stay Dry: Wet clothing can sap your body’s heat rapidly. Ensure your clothing and gear remain dry, especially in cold and wet conditions.

Warm-Up Afterwards: Following cold exposure, take the time to warm up gradually. A warm beverage, warm clothing, and gentle physical activity can help restore your body’s temperature.

Know Your Limits: Pay attention to how your body feels. If you start feeling excessively cold or uncomfortable, it’s time to end your cold exposure session.

Importance of Hydration and Nutrition

Cold exposure can increase your body’s energy expenditure and fluid loss, so staying hydrated and well-nourished is crucial. Consume warm beverages and nutrient-rich foods before and after cold exposure to maintain energy levels and support your body’s recovery.

Medical Considerations

If you have underlying medical conditions, especially those affecting your cardiovascular or respiratory systems, it’s advisable to consult with a healthcare professional before engaging in cold exposure practices. They can provide guidance tailored to your specific health needs.

Regular Check-Ins with Your Body

Listen to your body throughout your cold exposure activities. If you ever feel unwell or experience severe discomfort, it’s essential to stop immediately and seek warmth and medical attention if necessary.

By adhering to these safety precautions, you can enjoy the invigorating benefits of cold exposure while minimising the risks associated with it. In the next section, we’ll explore various types of cold exposure activities that you can safely enjoy during the winter months.

Types of Cold Exposure Activities

Cold exposure activities come in various forms, catering to different preferences and levels of experience. Whether you’re drawn to icy waters, the thrill of snow hikes, or the simplicity of cold showers, there’s a cold exposure activity that suits you. Let’s explore some of the most popular options:

1. Cold Water Immersion

Cold water immersion, often associated with practices like ice baths or cold plunges, involves submerging your body in cold water for a short period. This activity is known for its potential health benefits, including improved circulation, reduced inflammation, and increased mental resilience.

Ice Baths: Filling a bathtub or container with cold water and ice, then immersing yourself for a specific duration (usually a few minutes). Why not try a Cold Pod?

Cold Lakes or Rivers: For the more adventurous, natural bodies of cold water provide an authentic cold water immersion experience. Always exercise caution and consider safety measures like wearing a wetsuit.

2. Outdoor Winter Activities

Winter offers a unique opportunity for various outdoor activities that naturally expose you to the cold. These activities not only provide physical benefits but also allow you to connect with nature in a serene winter landscape.

Snow Hiking: Strap on your snowshoes and explore snowy trails, mountains, or forests. The combination of physical exertion and cold air can be invigorating.

Cross-Country Skiing: Glide through snowy terrain, enjoying the peacefulness of winter while getting a full-body workout.

Ice Skating: Whether on a frozen lake or at a local rink, ice skating is a delightful way to embrace the cold while having fun.

3. Cold Showers and Contrast Baths

Cold showers and contrast baths involve exposing yourself to cold water during your daily shower routine. They’re more accessible options for those who may not have access to icy lakes or want to start with milder forms of cold exposure.

Cold Showers: Gradually reduce the water temperature during your shower, allowing your body to adjust to the cold. Start with brief exposures and extend the duration as you become accustomed.

Contrast Baths: Alternating between hot and cold water in the shower or by immersing your limbs can promote circulation and rejuvenate your body.

4. Winter Swimming Clubs

Joining a winter swimming club can be a fantastic way to safely enjoy cold dipping while connecting with like-minded individuals. These clubs often have experienced members who can provide guidance and support.

Group Swims: Many clubs organise regular group swims in cold waters, fostering a sense of camaraderie and shared experiences.

Safety Measures: Clubs typically take safety seriously, ensuring there are experienced cold exposure enthusiasts on hand and providing safety equipment.

As you explore these cold exposure activities, remember that safety should always be your top priority. Gradually build up your tolerance, stay within your comfort zone, and seek guidance from experienced individuals or professionals if needed. In the next section, we’ll discuss the mental health benefits of cold dipping and techniques for managing discomfort and stress during cold exposure sessions.

Cold Exposure and Mental Health

While the physical benefits of cold exposure are well-documented, it’s essential to recognise that embracing the cold can also have a profound impact on your mental health. Cold exposure challenges your mind, cultivates resilience, and can lead to a host of positive psychological outcomes. Let’s explore the fascinating connection between cold exposure and mental well-being.

The Link Between Cold Exposure and Mental Resilience

Stress Reduction: Cold exposure acts as a form of “environmental stressor,” training your body to adapt to challenging situations. This can lead to improved stress management in everyday life.

Mental Toughness: Facing discomfort and adversity in the cold can boost your mental fortitude, helping you tackle other life challenges with greater confidence.

Increased Alertness: Exposure to cold temperatures can stimulate the release of adrenaline and norepinephrine, leading to increased alertness and heightened mental focus.

Techniques for Managing Discomfort and Stress

Breathing Exercises: Controlled breathing can help you stay calm and reduce anxiety during cold plunges. Try deep, slow breaths to stay relaxed and focused.

Mindfulness: Practising mindfulness techniques can enhance your ability to stay present and cope with discomfort. Focus on the sensations in your body and your surroundings.

Positive Self-Talk: Maintain a positive inner dialogue during cold exposure. Remind yourself of your goals, affirm your capabilities, and stay optimistic about the experience.

Visualisation: Imagine yourself successfully enduring the cold, achieving your goals, and emerging from the experience stronger and more resilient.

Seeking Professional Guidance

If you have underlying mental health concerns or conditions, it’s essential to consult with a mental health professional before engaging in cold exposure practices. They can provide tailored advice and ensure that cold dipping aligns with your overall mental health and well-being goals.

Conclusion: Embracing the Cold for Mental Strength

Cold exposure is not just about enduring discomfort—it’s about building mental strength, resilience, and a sense of accomplishment. By challenging yourself in controlled cold environments, you can develop valuable skills and strategies for managing stress, anxiety, and everyday challenges. As you venture into the cold, remember that the benefits extend beyond physical health; they encompass the strengthening of your mind and spirit.

In the following section, we’ll discuss how to build a cold exposure routine that suits your goals and lifestyle, helping you make the most of this transformative practice.

Building a Cold Exposure Routine

To fully embrace the benefits of cold exposure and make it a sustainable practice, it’s important to develop a well-structured routine that aligns with your goals and lifestyle. Whether you’re looking to boost your physical resilience, enhance mental toughness, or simply add a refreshing element to your daily life, here’s how to create a cold exposure routine that works for you:

1. Setting Clear Goals

Begin by defining your objectives for cold exposure. Are you seeking better physical health, enhanced mental resilience, or both? Having clear goals will help shape your routine and provide motivation.

2. Tracking Progress

Keep a journal or use a mobile app to track your cold exposure sessions. Note the duration, temperature, and any subjective experiences, such as how you felt before, during, and after each session. Tracking your progress can be motivating and help you fine-tune your routine.

3. Gradual Adaptation

Especially if you’re new to cold exposure, start gradually. Begin with milder forms of exposure, such as cold showers or short dips in cold water, and gradually increase the intensity and duration as your body adapts.

4. Consistency is Key

Consistency is essential for reaping the benefits of cold exposure. Incorporate it into your routine on a regular basis, whether that means daily cold showers or weekly cold water swims. Choose a schedule that suits your lifestyle and goals.

5. Timing Matters

Consider the best times for your cold exposure sessions. Some people prefer cold dipping in the morning as a refreshing start to the day, while others find it helps them unwind and relax in the evening. Experiment with different timings to find what works for you.

6. Safety First

Always prioritise safety during your cold exposure sessions. Pay close attention to your body’s signals and never push beyond your limits. If you experience any adverse effects, such as severe discomfort or numbness, it’s essential to warm up immediately.

7. Variety in Exposure

Include a variety of cold exposure experiences in your routine. This can include cold showers, ice baths, winter swims, or outdoor activities in the cold. Mixing it up not only keeps things interesting but also challenges your body and mind in different ways.

8. Social Support

Consider involving friends or family in your cold exposure journey. Group activities can be more enjoyable and provide a sense of community that encourages consistency.

9. Enjoy the Journey

Remember that the journey of cold exposure is just as important as the destination. Embrace the process and the discomfort as part of your growth. Celebrate your achievements along the way.

10. Listen to Your Body

Your body knows best. If you ever feel that cold exposure is becoming too strenuous or causing undue stress, it’s okay to take a step back or modify your routine. Your well-being should always come first.

Building a cold exposure routine is a personal journey, and there is no one-size-fits-all approach. Adapt your routine to suit your goals, preferences, and lifestyle. As you continue to explore the world of cold dipping, you’ll discover its unique benefits for your body and mind. In the next section, we’ll provide some tips specifically for beginners who are new to cold exposure practices.

Tips for Beginners

If you’re new to the world of cold exposure, it’s perfectly normal to feel a mixture of excitement and apprehension. Starting slowly and building your tolerance over time is the key to a successful and enjoyable cold exposure journey. Here are some valuable tips to help beginners get started safely and comfortably:

1. Begin with Gentle Cold Exposure Practices

As a beginner, it’s important to ease into cold plunging gradually. Start with milder forms of exposure, such as:

Cold Showers: Gradually reduce the water temperature during your daily shower. Start with short exposures and increase the time as you become more comfortable.

Contrast Baths: Alternate between hot and cold water in your shower. Alternatively, immerse your hands and feet in hot and cold water. This helps your body adapt to temperature changes.

2. Focus on Your Breath

Controlled breathing is a powerful tool for managing discomfort during cold exposure. Practice deep, slow breaths to stay calm and minimise the “shock” of cold water or air. This can help you relax and endure the experience more comfortably.

3. Choose the Right Clothing and Gear

Invest in suitable clothing and gear to keep you warm and dry during cold exposure. Layering is key, and don’t forget to protect your extremities with warm hats and gloves. Depending on your chosen activity, you may need specialised gear like wetsuits or drysuits.

4. Set Realistic Goals

Start with achievable goals and gradually work your way up. For example, aim to increase your cold shower duration by 30 seconds each week. As you build tolerance, you can take on more challenging cold exposure activities.

5. Embrace the Discomfort

Accept that cold dipping can be uncomfortable, especially in the beginning. The discomfort is part of the process and can lead to personal growth and mental resilience. Keep in mind that it gets easier with time and practice.

6. Pay Attention to Safety

Safety should always be your top priority. If you ever feel excessively cold or uncomfortable, don’t hesitate to end the session and warm up. Recognise the signs of hypothermia and frostbite, and know how to respond if you experience them.

7. Seek Guidance and Support

Consider joining cold exposure communities or seeking guidance from experienced practitioners. They can offer valuable advice, share their experiences, and provide support as you progress on your cold exposure journey.

8. Be Patient with Your Progress

Building tolerance to cold exposure takes time. Don’t be discouraged by initial discomfort or challenges. Celebrate even small achievements, as they indicate your progress towards greater cold resilience.

9. Listen to Your Body

Your body’s signals are essential guides. If something doesn’t feel right or if you experience pain beyond discomfort, stop the exposure and warm up. It’s crucial to respect your body’s limits.

10. Stay Hydrated and Nourished

Cold exposure can increase energy expenditure and fluid loss. Ensure you stay well-hydrated and consume nutritious foods to support your overall well-being.

Remember that everyone’s cold plunging journey is unique. Your tolerance and preferences will develop with time and practice. Embrace the process, stay safe, and enjoy the many physical and mental benefits that cold exposure can offer.

Conclusion

Embracing the cold is not merely an act of braving the elements; it’s a journey of self-discovery, resilience, and transformation. Cold exposure, with its myriad of physical and mental benefits, has the potential to enrich your life in ways you might never have imagined. As we conclude our exploration of this invigorating practice, let’s reflect on the key takeaways and the enduring message of embracing the cold.

Unlocking Physical and Mental Resilience

Through the science of cold exposure, we’ve learned how our bodies respond to cold, adapt, and thrive in challenging conditions. From improved metabolism and immune function to heightened mental resilience, the cold offers a holistic approach to well-being.

Safety as a Priority

Throughout this journey, safety has remained a constant theme. Recognising the signs of cold-related illnesses, adopting safety precautions, and listening to your body are fundamental principles that underpin any successful cold dipping practice.

Personal Growth and Exploration

Cold exposure is more than just a series of physical activities; it’s a means of self-expression and growth. Your cold exposure journey is uniquely yours. Whether you’re drawn to cold water immersion, outdoor winter adventures, or the simplicity of cold showers, there’s a path for you to explore.

Mindset and Mental Health

Perhaps one of the most profound aspects of cold exposure is its impact on mental health. The practice challenges your comfort zone, cultivates resilience, and provides valuable tools for managing stress and discomfort. It’s a journey that strengthens your body and mind in tandem.

A Supportive Community

Cold exposure enthusiasts form a diverse and welcoming community. Sharing experiences, supporting one another, and learning from those who have walked the path before you can enrich your journey and provide a sense of belonging.

The Power of Adaptation

As you embrace the cold, remember the incredible power of adaptation. Your body is remarkably resilient and capable of adjusting to the challenges you present it. Progress may be slow and incremental, but it’s a testament to your body’s ability to evolve.

Embrace the Cold, Embrace Life

In the end, embracing the cold is a metaphor for embracing life itself. It’s a reminder that growth often lies just beyond our comfort zone, and the rewards of pushing our boundaries can be profound. So, as you venture into the world of cold exposure, remember that it’s not just about the cold—it’s about embracing the possibilities, the challenges, and the invigorating journey that lies ahead.

Whether you’re a seasoned practitioner or a curious newcomer, may your cold dipping journey be one of discovery, empowerment, and personal growth. As you step into the crisp embrace of the cold, know that you’re not just experiencing the chill of winter; you’re experiencing the warmth of self-improvement, resilience, and a richer, more vibrant life.

Embrace the cold, and in doing so, embrace life itself.

Let us know how you get on with incorporating cold exposure in winter on The Cold Pod Community Facebook Page.

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Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25