Covid 19 has severely limited the options for many wishing to be active as gyms and pools remain closed and look to stay that way for some time to come. So for many the Great Outdoors has beckoned ! Let’s assume you’ve decided to join them (maintaining a respectful social-distance at all times of course) and that cold water swimming is for you. Great!
Be safe !
We’ll assume that you have found a safe location and that you have supportive, experienced albeit socially distanced friends to accompany you. It is absolutely essential that you minimise the risks as far as possible (you’ll never eliminate them entirely), especially as medical services have more than enough to do at the moment without rescuing the likes of those mucking about unprepared in freezing rivers and lakes. At SwimMastery we like to encourage people to enjoy open water swimming and build skills for safely handling the wild natural conditions.
Still determined to go in ? OK, well it’s important to know how your body is going to react to the dramatic decrease in temperature. We could go into all sorts of medical jargon here but essentially it boils down to this. Your brain will divide up your body into two categories; first, those providing vital functions to keep you alive and second, everything else. The vital parts are things like the heart, lungs, kidneys, liver and the brain itself. Your brain will instruct the body to do all it can to protect these areas by circulating warm blood around them. Although you might be quite attached to the other bits (arms, legs, hands and feet etc) these are unfortunately regarded as expendable when the brain perceives the threat to life posed by the water. Thus blood circulation to these limbs is either reduced or stops altogether.
When you get in, your body will require a few moments to adjust to the temperature. If you stand on the shore, dipping in one toe at a time you’ll probably never pluck up the courage to get in. However, to take the “Geronimo” approach and leap with gay abandon from the jetty is equally ill-advised. The shock to the system could bring about all sorts of unpleasant consequences. A confident, determined yet slow approach is the only way to do it.
Whether you’re striding out into the lake or gingerly descending a ladder one of the first things you are likely to do is gasp at the cold and take a huge intake or air. (This is one of the reasons you shouldn’t be underwater at the time having jumped directly in). The next step is blindingly obvious but often more difficult to remember when you are actually in the water. Breathe out ! And in again. Get the breathing cycle under control as far as you are able. The reasons are obvious. The practice of doing so is sometimes more difficult if you aren’t used to it.
If you are standing waist deep in water, you might like to try splashing a little water on your face before you begin swimming. Again, this is to get the body used to what is to come. Normally it’s nice to swim with as few accoutrements as possible but some basic equipment is advisable. An inflatable tow float has multiple uses. In an emergency you could hold on to it for buoyancy, the highly visible material from which they are made can help you be easily located by others and finally the waterproof pocket can be used to hold valuables such as phones and car keys which you may want to keep with you, and other useful equipment such as a personal locator beacon. On windy days or in strong currents the float may begin to get ahead of you and interfere with your stroke. Nevertheless serious consideration should be given before discarding one.
Entering the water requires not only a degree of fortitude and courage but also common sense and preparation. Once you have managed it, however, you need to remain vigilant. Try to calm your stroke as much as possible. The temptation will be to swim rapidly to maintain what warmth you can. However, this can easily lead to hyper-ventilation and loss of buoyancy leading to panic and possible disaster. Try to remain calm and swim at your normal tempo. It may not be as easy as it sounds. If you normally swim freestyle you will no doubt return to this as a default. However, for the novice this may not be the best idea. Heads up breaststroke will not only keep the head above the water but will also remove many of the problems which may arise with breathing technique. Until you are used to the shock of the cold it’s always best to be as kind to yourself as possible.
Deciding how long to swim will depend on the individual and on the conditions. Some prefer to stay in for a set amount of time, others will come out once they feel they have had enough. Whilst the latter approach might seem to be the more sensible one, bear in mind that in such an alien environment, you may not be able to accurately judge exactly how you are feeling. You cannot base it merely on how long you stayed in last time because even slight decreases in water and air temperature can greatly change your body’s tolerance level. You might be feeling really exhilarated whilst in reality your core temperature is plummeting to dangerously low levels. It is likely to take several swims before you know the boundaries of your tolerances. it’s best to come out before you think you are ready rather than risk getting into trouble. As a general rule of thumb, you should exit the water before you lose feeling and control in your fingers and toes.
Whilst it may appear that getting into cold water is the most difficult bit, it should be remembered that getting out also needs to be carefully managed. A little preparation for this can make all the difference. The process of re-warming the body needs to start as quickly as possible. Towels need to be accessible immediately. Investment in a dry-robe is worth the money as these not only retain body warmth but also provide useful modesty cover whilst wet garments are disposed of. It is important to remember that your core temperature will continue to fall for up to twenty minutes after exiting the water – a process known as Afterdrop. A warm bath or shower might be tempting but in reality may not be advisable as this will stimulate the circulation too rapidly. Cold blood from the extremities will be pumped around the body into the heart causing a drop in blood pressure and possible dizziness or fainting. The continued cooling of the body may well result in slight cognitive and muscle impairment. Beware of driving home too soon after a swim.
The best method is to get as many layers on as possible and warm up slowly. Minimise evaporation from the skin. Don’t worry if you are shivering excessively. This is perfectly normal and will pass. Lay out your clothes in the order in which you will be putting them on and, if possible leave them so they can be slipped on with the minimum of fuss. A useful tip you could try is to take a hot water bottle inside a supermarket freezer bag. Wrap your base layers around the bottle before you go for your swim and they should be nice and toasty for when you return. Make sure you leave the freezer bag open though, you don’t want to be struggling to open it with freezing hands later. However, if you do need to warm your hands quickly, try placing them on the back of your neck. You have two large arteries there full of warm blood which you can use to your advantage.
Think about where you will be getting changed too. You may not have the luxury of a changing room. As a substitute many people use a large plastic laundry bucket. Not only can you stand in this to keep off the muddy ground but it is also a useful way in which to carry home your wet stuff. Take a little gentle exercise to get your system functioning normally again but don’t over-do it. If you have a car by all means sit in it with the heater going. But don’t be tempted to drive straight away.
And the best bit about finishing a cold water swim is that you are well advised to have something to eat and drink. A completely guilt-free hot chocolate and slice of cake ! What could be better ?! In fact, in reality, a hot drink is unlikely to warm your body a great deal (think about the volume of liquid in a cup compared with the amount in your body !). You’d probably be better off simply holding it rather than drinking it. But where’s the fun in that ? Besides, now’s the time to maximise on that natural high that you will be feeling hopefully with friends who are in the same zone.
Those who partake in cold water swimming on a regular basis will tell you that it has enormous benefits for your health and general well-being and next time out we’ll delve just a little into some of the science which backs up these claims. However, it must be approached carefully with good planning. Know your limits and push boundaries extremely cautiously and over a period of time. However, for those who are hardy enough to partake it’s an excellent way to extend the pleasures of swimming all year round.