How to Start Cold Water Swimming

Knowing what you’re getting yourself into is key to staying safe and making the most of your cold water swimming experience. Whilst the benefits of cold water swimming
regularly, such as the release of endorphins, can be life changing, it’s important to prepare properly. For more on the science behind these benefits, check out this article.

When you first enter cold water, your body undergoes several changes.

Common Side Effects:
You might notice a rapid increase in heart rate and breathing, a sensation of burning or tingling skin, and muscle tightening.

Cold Water Shock:
Entering the water too quickly, when you’re not used to it, can cause an involuntary gasp, hyperventilation, and panic. Staying calm and controlling your breathing is key.

Signs of Hypothermia:
Look out for uncontrollable shivering, confusion, fatigue, and loss of coordination. If you notice these symptoms in yourself or a fellow swimmer, exit the water immediately and get warm.

It’s commonly considered cold water swimming when in water temperatures below 15°C. Whilst the UK is prone to exceptionally changeable weather, here’s what you can expect at different times of the year:

Spring and Autumn:
Water temperatures can range from 8°C to 15°C, making these seasons
ideal for beginners learning to acclimatise.

Winter:
Water temperatures can drop below 5°C. Beginners should limit their exposure to just a few minutes, or, safer still, wait for the water temperature to rise slightly.

Summer:
Although the water is warmer, it's still considered cold if below 15°C. However, as temperatures rise there’s nothing quite like a summer dip.

For beginners, it’s best to start with shorter swims and
gradually increase your time in the water as your body gets used to it.

Acclimatisation involves gradually getting your body used to cold temperatures. Optionally you can start off in the comfort of your home before taking the plunge, or slowly up your time in the great outdoors.

Cold Showers/Baths:
Start with cold showers or brief cold water plunges to help your body adapt. By doing this at home, you’ll have everything you need on hand to get warm again quickly if needed.

Regular Exposure:
Increase your exposure gradually. At first just a few minutes in cold water will get your body tingling. As you feel more confident and comfortable you can extend your time spent submerged.

Selecting a safe location is both important for safety and part of the fun. You can swim in rivers, lakes, lidos or the sea, but we’d recommend never swimming alone, especially as a beginner.

Supervised Locations:
Choose locations with a lifeguard service or go swimming in a group, especially if you’re new to cold water swimming. Check out these recommendations from our friends at Outdoor Swimmer and the Outdoor Swimming Society.

We’ve been creating cold water equipment for decades, from wetsuits to robes, and we know it’s key to making the ocean accessible. Here’s a few kit list items you might want to pack:

Wetsuit:
Keeping your core warm equals more water time. As a decent wetsuit is an investment, for beginners, you might want torent a wetsuit before buying.

Changing Robe:
For keeping the elements at bay before and after swimming, or drying off quickly without clutching at your towel. Check out our range of changing robes.

Goggles:
To protect your eyes and improve visibility underwater.

Thermometer:
Beginners might want to check the water temperature before committing to the plunge.

Ear Plugs:
Cold water ingress or strong winds can cause discomfort and eventually lead to surfer’s ear.

Tow Float:
Enables you to be spotted easily whilst swimming, and can provide support if necessary.

Waterproof Watch: Helps you keep track of time in the water, as beginners need to limit cold water exposure until they are acclimatised.

Gloves/Cap/Boots:
Great for keeping extremities warm. For more gear, explore our cold water accessories.

Get the most out of your cold water experience by packing the essentials, getting warm beforehand and taking it easy when entering.

Warm-Up Exercises:
Warm up with a gentle walk to your swim spot or a few stretches before entering the water.

Pack Essentials:
Have a towel, snack, flask of something warm and comfortable layers ready to avoid fumbling through your bag with cold fingers.
Top tip: turn your clothes the right way round before dipping, and leave your changing robe on top of the pile. Stow it all safely away from the elements in one of our dry bags.

Enter Slowly:
Acclimatise by entering the water gradually but have the confidence to commit to the plunge! You’ll be glad you did.