For those who prefer to swim without wetsuit and therefore don’t need our FlipSoc, we have a special treat: our comprehensive guide to cold water swimming. This guide is, of course, also perfect for anyone swimming in a wetsuit!
Cold water training, also known as ice swimming or winter swimming, is becoming increasingly popular. But before you jump into the cold water, there are a few things you should bear in mind. In this blog post, you will find out what equipment you need, how you can best prepare yourself and what safety precautions you should take.
What you need
Before you embark on your cold-water adventure, it is important that you are well equipped. The following items should be on your checklist:
Equipment list for cold water training
- (optional) wetsuit: keeps you warm and protects you from the cold if you want to swim longer distances
- Neoprene gloves and booties: To protect hands and feet from the cold.
- Flip-flops: For going into the water to avoid injuries.
- Thermos flask with warm water: Ideal for warming your feet after swimming.
- Thermos flask with tea: To warm the body from the inside.
- Hot water bottle for clothes: Put your dry clothes on it to warm up more quickly after swimming.
- Carpet pad for changing: So you don’t have to change in the cold mud or snow.
- Waterproof backpack: Protects your equipment from getting wet.
- Dryrobe, bathrobe or long coat: for a quick warm-up after swimming.
- Hat and gloves: Protect your head and hands from the cold.
- Waterproof thermometer: To check the water temperature.
- Waterproof stopwatch: For measuring time in water.
- Light clothing for afterwards: Clothes that are easy to put on so that you don’t cool down after swimming.
- Option to store clothes in a dry place: so that your change of clothes doesn’t get wet.
2. additional safety equipment
- Swimbuddy: A swimming buddy should always be with you.
- Floating buoy or Restube: For additional safety and visibility in the water.
Mental preparation
Cold water training not only challenges the body, but also the mind. In order to be optimally prepared, it is important to gradually get used to the cold:
- Cold acclimatization through cold showers: 0.5 to 2 minutes daily at least 1-2 weeks before the first ice swimming.
- Gradual adjustment: Start with legs and arms for 20-30 seconds. In the second week you can also hold your head under cold water.
Safety precautions
Safety is the top priority when training in cold water. Follow these tips to minimize the risk:
1. never swim alone!
Always have a companion with you. In the event of an emergency, they can intervene quickly.
2. select a safe entry point
Make sure that the entry point is free of hazards such as twigs or broken glass. Neoprene socks offer additional protection for your feet.
3. enter the water slowly
The colder the water, the slower the entry should be. Avoid dipping your head under water – breaststroke is the safest option here.
4. check breathing and pulse
Concentrate on your breathing and your pulse. When both are stable, you can go deeper into the water.
5. plan a safe exit
After swimming, slowly return to a horizontal position to avoid dizziness. Use a support if necessary.
After swimming: Avoid afterdrop
An important point after the cold water swim is the so-called afterdrop, where your body temperature continues to drop even after you have left the water. Note the following steps:
- Get dressed quickly: Get dressed quickly, ideally with warm clothing.
- Exercise: Walk or run for 15-30 minutes to allow the body to acclimatize.
Practical tips for getting started
- Ride there and back by bike: Helps to keep the body warm after training.
- Well-organized equipment: a waterproof rucksack keeps everything tidy.
- Build mental strength: Cold water training is physically and mentally demanding – prepare yourself thoroughly.
Conclusion
Cold water training is a challenging but incredibly rewarding activity. With the right equipment, mental preparation and the necessary safety precautions, you can not only survive the cold, but also enjoy it. Make sure you never swim alone and always pay attention to your safety. Have fun ice swimming!