Cold water swimming is taking off these days, and I’m not surprised at all. It is a natural remedy to the stress and pressure of everyday life, which we all feel from time to time. It’s a transformative experience every time you indulge yourself to the shock of the cold water on your skin.
It combines adventure and adrenaline, with a sense of calm and stillness. You need some guts to jump into a body of cold water and swim when your own body is screaming from the inside out. But you get used to it, and more so you get addicted to it! There is nothing that beats the endorphins that are released for the rest of the day. I am a big advocate and so I wanted to write a quick little beginner’s guide for anyone interested in getting started with cold water swimming.
In this article:
- Step 1: Build and prepare
- Step 2: Cold water acclimation
- Step 3: Mindful swimming
- Step 4: Recovery
- Step 5: Build a swim routine
- FAQs
- Conclusion
Everyone has probably heard by now that cold water immersion is good for you. It has a whole lot of yummy benefits of which I have explained already in this post here, so I won’t go into it again here but know that the science backs it up, so just do it.
Step 1: Build and prepare
With cold water immersion, building a tolerance is essential and so make sure to start off with short intervals and build up.
Find a nice calm area that is accessible to swim in. Explore your local area or get in touch with a sea swimming community. Take note of the entry and exit points, depth range of the water and possible currents in the area you’re planning to swim in.
Gear checklist:
Decide on a wetsuit or not. Maybe it’s a good idea for the first few times if you are new and nervous to the sea.
Neoprene socks and gloves. Even if you’re wearing just your swim togs, these are essential especially for those with the old Raynaud’s syndrome like myself!
A swim cap or wholly hat. Whether you are putting your head under or not, keeping your head warm is really important.
Swim buoy. This is optional but if you are planning to swim a bit, and if it is dark outside a swim buoy is a good safety tool to stay visible. It is also slightly buoyant so it can support you if you need it.
Post swim checklist:
A towel or robe to get changed in.
A thermos with hot tea is a nice touch after a swim.
Some tunes go well with the post swim endorphins!
Step 2: Cold water acclimate
To make sure you acclimatize and build up tolerance slowly, there are a few things you can do.
Start with cold showers to get used to the temperature and progress with the length of cold-water immersion that way.
When you transition to sea dips, start in the summer months and build up towards winter.
Breathe work
Jumping into cold water can take your breath away for a second, so the first thing you do is focus on controlling that. It takes a moment or two for your breath to come back to a regular pace but don’t panic.
Focus on long, deep breaths in and out. Once you gain control of your breathing, focus on the box breath. This is when you inhale for a count of 4, hold for 4, exhale for 4 and hold for another 4. Practice this in your own time beforehand.
Step 3: Mindful swimming
Enjoy every aspect of the experience. Focus on your breath, your surroundings, and the sensation of the water on your skin.
Set an intention before your swim and reflect on it afterwards.
Look around as you swim, as every day offers a new beautiful landscape from the ocean.
Practice gratitude for having opportunity to do this, and take it all in.
All of this only adds to the physical feel-good effect of the swim itself on your body.
Step 4: Recovery
Make sure to consider how long it takes to get out of the water and get dressed. This needs to be included in your total allotted time to the cold exposure for that day. So, for example if it takes 5 minutes to get out of the water because the tide is out, or your car is parked down the road and it’s really windy that day, maybe you get out a few minutes early to make sure you don’t get too cold getting dressed.
Make sure to warm up gradually, and not to jump straight into a hot shower. Lukewarm water is best to start with and gradually heat it up. Have tea ready for yourself to warm up immediately after you are dressed.
Reflect on the swim afterwards. How you feel pre and post swim, how was the weather that day, how long can you stay in next time. Are you feeling accomplished, energized, or peaceful? All good stuff that you can take with you for the day. Maybe you can even have a swim journal, where you write down your experiences after each swim and document your progress.
Step 5. Build a swim routine
Once you have a bit of tolerance built up, you have the gear and location then it’s time to build consistency. Have a swim schedule so you have regular swims throughout the week or month.
Have mini goals along the way to stay motivated, such as extending your swim time, or trying a different swim stroke, or a new location.
Get social with your swims! Invite friends or join a swim group. Maybe you can arrange a swimming event or join swim groups in other locations. It ends up being addictive for the physical, mental and also social benefits.
FAQs About Cold Water Swimming
I know I had a lot of questions starting out, things that I never thought of until I was getting ready for my first sea swim. Here are a few that come to mind, but of course if there are more you can ask in the comments or on social media.
Is cold water swimming safe for beginners?
Yes. It is safe if you follow the guidelines and take it slowly. Make sure not to swim alone and follow the guidance of your more experienced swim buddies. Don’t forget to respect your limits and the elements.
What if the cold is too much to handle?
Focus on your breathing and start small. Count to 10 seconds and then get out. Tomorrow you can try 15 seconds. You will be surprised with your progression. Just stay focused, calm and breathe deeply.
How long should I stay in the water?
It depends on your tolerance. You can start with 1 minute if you feel ok, then extend your time. It will be different for everyone, but make sure that you don’t wait until you are cold to get out. The trick is to get out before you really get cold, because it is not fun getting changed if you can’t feel your body! Also, it is important to avoid hypothermia.
What are the signs of hypothermia?
Some of the symptoms include shivering, a foggy brain or confusion and difficulty moving or talking. It is normal to get some tingles in your fingers and toes, but make sure you listen to your body and learn when you need to exit the water.
What should I wear after the swim?
Firstly, having a swim robe is a really handy way of getting changed in public while staying warm so get one of those. Then make sure to have comfy clothes that are easy to put on, or even your pajamas! Most people just throw something on until they get home to have a shower. Keep it simple and easy. I don’t even put underwear on until I get home.
How do I find people to swim with?
There are lots of social media accounts and whatsapp groups for people swimming. Get in touch with local facebook swim groups for example and ask them where to start.
Should I eat beforehand?
It depends on how long you plan to swim, and the time of the day. It also depends on the person and what you are used to, but you will learn that as you progress as well. I like to go in the early mornings first thing, so I haven’t had breakfast yet. You probably shouldn’t eat anything right beforehand but if you want to eat don’t have anything too heavy. The cold water makes you work up an appetite alright so make sure to eat something afterwards.
Are there swim events I can get involved in?
There could be local events with your swim group or look online for organized ocean swimming events that can be posted on facebook or google. It depends on where you live. But there is bound to be something you can get involved in if you ask around.
Conclusion
Enjoy and embrace the chill! It is a wonderful journey of resilience and embracing discomfort. You will quickly unlock the pleasures of cold-water swimming while connecting with nature and those around you.
It’s not just a swimming adventure, but a way of finding freedom and embracing mindfulness in everyday life. It makes you stronger, healthier, and happier.
Are you ready to take the plunge? Let me know how your first swim goes or share your cold-water tips in the comments!
For more about cold-water experiences, read more about my own adventures with it here in Iceland below.
