Tips for cold water swimming

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Interest for outdoor swimming has grown in the last few years with the number of people opting to swim in cold water increasing year on year. Winter outdoor swimming is suitable for almost everyone though there are a small number of medical conditions that may make it dangerous to swim or bathe in cold water. These include epilepsy, some heart diseases and high blood pressure. If in doubt check with your doctor.

Outdoor winter swimming affects people differently. Individual ability to tolerate cold water varies - it depends on how often you enter the water, how long you stay in and how quickly your body warms up afterwards. Once acclimatised cold water swimming often produces an intense feeling of well being.

How to acclimatise

You need to have access to an unheated open-air pool or other stretch of open water (river, lake, sea, ice-hole) in which you are allowed to swim in order to acclimatise.
Be aware that open water can be dangerous. Familiarise yourself with the conditions before entering the water and make sure you can exit the water easily and quickly.
Read any rules there might be and obey them. They vary from place to place.
Do not dive. This can lead to cold shock and may be dangerous.
Wear a swimming cap. Most of your body heat is lost through you head. The thicker silicone caps are best, but if you do not have one, use two standard caps.
Start with a quick dip but do not swim. Cold water can cause perfectly normal gasping for breath. Once your body has adjusted to the cold, you can gradually increase the time you spend in the water.
Make sure you have plenty of warm clothes to put on afterwards and a warm drink.
Shivering is the body’s natural mechanism to maintain heat. If you shiver for more than a few minutes or continue to feel cold, you have stayed in too long.
Do not swim in cold water after drinking alcohol or when ill.