Cold Open-Water Swimming Tips, Equipment, And Workouts

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No longer is open-water swimming exclusively for those preparing for triathlons, or those who enjoy the sensation of being submerged in cold waters. Swimmers are now commonly seen in lakes and rivers all throughout the year.

This article will provide a fundamental overview of the continually changing environment of open-water swimming.

Initially, we will explore some straightforward measures that you can take to remain secure while in the open water, as well as some advantageous gear to utilize during your swim. At long last, you will be provided with an intense aquatic workout that will get your heart pumping and enhance your ability to swim quickly for an extended period.

Staying Safe When You’re Open-Water Swimming

When first taking a dip in a nearby lake, reservoir or sea, one quickly discovers that it is unlike swimming in a swimming pool.

There is no guarantee of a lifeguard on duty and the water temperature cannot be controlled. It is of paramount importance that you and those around you remain cognizant of your safety and security even if you don’t have access to all the amenities and comforts of your home.

1. Research The Body Of Water

Make sure to Google the water you’re swimming in. It may be forbidden to swim in that area because of activities like boating and other recreational activities. It is possible that a body of water contained in a reservoir could be covering a multitude of nasty things and hidden dangers.

Despite this, lakes and oceans are usually more secure than rivers, but if you are determined to swim in a river, make sure to check the weather and be aware of potential danger in the water.

Record the positions of weirs, which cause a difference in the river’s water level. Weirs cause a recirculation that is impossible to escape.

Strainers are another danger, such as trees or nets. They allow liquid to pass but block anything solid and can create forceful currents which can trap someone.

2. Venue

Swimming in cold water can be good for one’s health and happiness, however, like any other activity, it may involve certain hazards. No matter your level of expertise or capacity, you should never attempt to swim without a companion. Opting for a supervised location is a secure choice for taking an icy dip.

Choose a safe venue that has qualified lifeguards during cold water swim sessions.
You will also be able to get cold water swimming advice and guidance from the venue staff before and after your swim.
Attending a NOWCA ( National Open Water Coaching Association) affiliated venue means you get the extra benefit of our world-class tap-in, a tap-out safety system which allows the safety crew to effectively manage the number of swimmers in and out of the water and monitor the safety of swimmers.
Some venues offer cold water swimming clubs where you can join other passionate swimmers and have a support system for your swim journey.
Make sure you speak to staff and lifeguards before you swim. Find out the water temperature, the course, and the venue facilities so there are no unexpected surprises.

3. Acclimatize To Cold Weather

We would recommend that you acclimatize yourself to cold water swimming:

If you are new to cold water swimming, we recommend you start in the summer when the water tends to be ‘warmer’ – the water temperature in the UK is generally considered cold all year round. Swim regularly to acclimatize yourself to the water.
Attend regular open water swim sessions through Autumn and Winter. This way your body will get used to the water temperature as it falls.
Have regular cold showers or baths – this will help you prepare your body for the temperature change.
Set a realistic and sensible cold water swim plan. You mustn’t push yourself to the limits with the time you spend in cold water. The longer you’re in the cold the more dangerous it becomes as once you do leave the water, your body will continue to cool.
Speak to the venue staff, coaches or safety crew for advice and guidance. They are highly experienced with open water swimming, including cold water swimming. Qualified coaches and lifeguards can provide useful tips and help you better plan your swim expectations.
If you are swimming skin (without a wetsuit) then make sure you know the water temperature and keep an eye on the time you spend in the water.

4. Education

There is an abundance of information available. Be watchful and don’t depend on the info that you may find on social media or guidance from well-intended swimmers and friends. It is often said that there are numerous misconceptions about cold water swimming.

Take a cold water swimming induction course to be sure that you have the right information and abilities for your swim.

In induction courses, you’ll learn essential safety tips for swimming in cold water, such as what to do before entering, the body’s response to the cold, the proper way to warm up, how to prevent cold water shock, and how to recognize signs of hypothermia.

It is essential to keep in mind the uniqueness of each swimmer and the individual nature of each swim. The induction course will provide instructions on how to remain secure before, during, and after the dip.

5. Never Swim Alone

For a lot of us, swimming is an activity we do alone that brings us pleasure. Going for a solo swim in a lake far from people and the hustle and bustle of the city sounds like sheer bliss.

Despite having all the essential protective gear, you may experience a painful cramp or an unforeseen medical emergency at any time.

6. Stick To The Edge

A lot of people are drawn to the ultra-cold water temperature when participating in open-water swimming exercises during the winter season. Drinking cold water may cause diminished functionality of your limbs, disorientation, and even a dangerously low body temperature.

If the chilly water is too much to handle, it will be quite a distance to get back if you had been doing a full traverse of the lake. No matter the season, make sure to always swim around the edges of the pool. If you find yourself in difficulty, you can return to the shore more easily.

7. Be Mindful Of Time

When going for a swim in open water (especially if it’s cold), it is recommended that you wear a waterproof watch to be able to monitor how much time you have spent in the water.

It is advisable to utilize prior practice when swimming, and if you feel more comfortable you should incrementally add on more minutes of swimming.

After a while of being in cold water, you may begin to feel quite toasty.

Be cautious of this enjoyable experience as it could create a misguided feeling of safety. When you leave the pool, you will always become even chillier and really start to experience the temperature of the cold.

8. When In The Water

As the water temperature drops you should take these simple steps that are essential to staying safe in cold water:

Familiarise yourself with the venue’s safety rules and follow them at all times. They are there to keep everyone safe.
If it’s your first cold water swim then please tell the lifeguard on duty before you get into the water.
Using your NOWCA wristband, ensure you tap in before you enter the water for your swim session. Venue staff will monitor swimmers to help reduce risk so everyone can enjoy each cold water swim.
Entry to your cold-water swim session should be via the steps or ramp. Everybody will experience cold water shock initially and you might feel disorientated. DO NOT jump or dive into the water – the shock of a quick entry into cold water can be very dangerous.
Use the breathing techniques you’ve learnt through your open water swimming coaching and experiences – deep, slow and steady breaths will help you acclimatize to the water.
Decrease the length of time you would normally spend in the water and adjust the distance you swim. Know your body. Know your limits. Don’t stay in too long. Always get out knowing you could do more rather than stay in too long and have a bad experience.
Stay aware and recognize the signs of risk within yourself before someone else. Be wary that if you stay in for an extra few minutes over what feels comfortable, your body can start to confuse you by sending signals of elation and warmth that aren’t really there. This is when the situation can become critical.
If you need help while in the water, stay calm and raise your hand or blow your whistle to get the attention of staff or other swimmers. The safety crew will come to assist you. You can float on your back if you are tired.
Be kind and courteous to one another. NOW welcome all swim abilities and we are all at different points in our cold water swim journey.

Essential Equipment for Open-Water Swims

It is essential to always have the proper gear when engaging in an open-water swim, regardless of whether you are alone or in a group. The safeguards we assume while swimming in a pool are typically not there in open water.

It is essential to own the appropriate supplies for any activity, and this is true of cold-water swimming as well. These essential safety items will ensure you are visible to venue staff and other swimmers:

A tow float makes you visible to lifeguards and is highly recommended for all swimmers, especially those swimming without a wetsuit.
A brightly coloured swim cap so you are visible while in the water, it also preserves your body heat. Wear two silicone swim hats or a neoprene swim hat to help with this. For “head-up” breast strokers then wearing a woolly hat is acceptable…and fun!
NOWCA safety wristband if you have one, new members can collect one at their nominated venue on the first swim.
For extra safety, pack a whistle that you can wear around your wrist or wetsuit which will get attention if you need help in the water.

Make sure you pack these items as part of your cold water swim kit:

Your swimsuit, also known as swimming in ‘skins’.
A wetsuit if desired, but wear your swimsuit under the wetsuit. Although not mandatory, we recommend wetsuits to aid exposure to cold water. Many brands offer a thermal range specifically designed for cold water swimming. You can hire wetsuits at some venues so please check ACTiO or contact the venue.
A towel to dry off.
Dry changing robe. This not only helps you change discretely but also keeps you warm immediately after your swim.
Swimming goggles to protect your eyes if you plan to swim with your head underwater. Bring a spare pair just in case! Ensure you anti-fog your goggles before your swim as a warm face in cold water will fog goggles quickly. Mask goggles can offer better vision.
Neoprene gloves and boots – these extra accessories can help keep the extremities warm while you swim. You can wear these even if don’t wear a wetsuit.
Weather-appropriate, clean, dry clothing for after your swim. Lots of layers and items that are easy to put on are best. We recommended you bring a coat, woolly hat, socks, gloves and a scarf to help you keep warm after your swim.
Always bring a warm drink and a snack for energy. It is important to keep warm and refuel after a swim.

Tow Float

This is the most crucial accessory other than your bathing suit or wetsuit. A tow float could potentially create a small amount of resistance while swimming, however, it offers two key advantages.

It usually consists of brightly coloured fabric, to allow other swimmers and hikers to spot you easily. If you find yourself in a difficult situation, it is something to cling to until you are saved.

A suitable tow float could possess a whistle and an integrated dry pocket in which you could secure your possessions.

Skin Insulation

It is not a requirement to put on anything when swimming in open water, as the decision is left to the swimmer.

Just be aware that everywhere can get cold. That implies you would require a swimming cap, earplugs, a wetsuit, or a triathlon outfit. People who have problems with poor circulation may find neoprene gloves and socks very useful as they can help keep those areas warm.

Using a covering when you touch a solid object can give your skin added protection. Rocks covered in barnacles could cause scratches when you are getting out of the water, and there might be dangerous objects or trash on the ground beneath you.

Once you have finished swimming at a temperature that is below average, having a towel and some clothes to put on to keep you warm would be beneficial. If you can invest more money in a towel-like robe, you will be able to warm up faster, because trying to fasten tiny buttons and zips with cold fingers can be difficult.

Sports Watch

It is prudent to keep check of the time when you are doing open-water swimming, and a sports watch is a helpful tool to do so. If you can manage to purchase a timepiece that shows the temperature, your swimming experience will be much more secure as you monitor the development and potential concerns.

Adventures/sports watches typically feature built-in safety features which allow you to store your swims and monitor your progress, as well as provide you with a mapping function.

An economical choice would be to purchase a fundamental water-resistant watch and an old-fashioned thermostat that utilizes mercury.

Open-Water Swimming Workout

If you assumed that preparing for long-distance swims only involved swimming kilometre after kilometre, you were mistaken. Speed endurance training is of utmost importance and absolutely must not be dismissed.

That is why, regardless of the distance of a race, whether it be 3km, 5km or a farther distance, you have to adjust your stride quickly to adapt to shifts in speed.

The contestants with the most swift sprinting and strongest endurance will definitely come out ahead of the others when the race draws to a close.