For those who prefer to swim without a 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 who swims in a wetsuit!
Cold water training, also known as ice swimming or winter bathing, is gaining increasing popularity. But before you jump into the cold water, there are a few things you should consider. In this blog post, you’ll learn what equipment you need, how to prepare optimally, and what safety precautions you should take.
What You Need
Before you dive into your cold water adventure, it’s important to be well-equipped. The following items should be on your checklist:
Equipment List for Cold Water Training
- (optional) Wetsuit: Keeps you warm and protects 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 getting into the water, to avoid injuries.
- Thermos with warm water: Ideal for warming your feet after swimming.
- Thermos with tea: To warm your body from the inside.
- Hot water bottle for clothes: Place your dry clothes on it to warm up faster after swimming.
- Changing mat: So you don’t have to change in cold mud or snow.
- Waterproof backpack: Protects your equipment from getting wet.
- Dryrobe, bathrobe, or long coat: For quick warming 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 the water.
- Light clothing for afterwards: Easy-to-put-on clothing to avoid getting cold after swimming.
- Option to store clothes dry: So your change of clothes doesn’t get wet.
2. Additional Safety Equipment
- Swim buddy: You should always have a swim buddy with you.
- Swim buoy or Restube: For additional safety and visibility in the water.
Mental Preparation
Cold water training challenges not only the body but also the mind. To be optimally prepared, gradual acclimatization to the cold is important:
- Cold acclimatization through cold showers: 0.5 to 2 minutes daily for at least 1–2 weeks before your first ice swim.
- Gradual adaptation: Start with legs and arms for 20–30 seconds. In the second week, you can also put your head under cold water.
Safety Precautions
In cold water training, safety is the top priority. Follow these tips to minimize the risk:
1. Never Swim Alone!
Always have a companion with you. If an emergency occurs, they can intervene quickly.
2. Choose a Safe Entry Point
Make sure the entry point is free of hazards like branches or shards. Neoprene socks offer additional protection for your feet.
3. Enter the Water Slowly
The colder the water, the slower your entry should be. Avoid submerging your head – breaststroke is the safest option here.
4. Control your Breathing and Pulse
Focus on your breathing and pulse. If both are stable, you can go deeper into the water.
5. Plan a Safe Exit
After swimming, slowly transition to a horizontal position to avoid dizziness. Use a support if necessary.
After Swimming: Avoid Afterdrop
An important point after cold water swimming is the so-called afterdrop, where your body temperature continues to drop even after you’ve left the water. Follow these steps:
- Get dressed quickly: Get dressed quickly, ideally with warm clothes.
- Move: Walk or run for 15–30 minutes so your body can acclimatize.
Practical Tips for Getting Started
- Cycling to and from: Helps keep your body warm after training.
- Well-organized equipment: A waterproof backpack keeps things tidy.
- Build mental strength: Cold water training is physically and mentally demanding – prepare thoroughly.
Conclusion
Cold water training is a challenging but incredibly rewarding activity. With the right equipment, mental preparation, and necessary safety precautions, you can not only endure the cold but also enjoy it. Make sure to never swim alone and always pay attention to your safety. Have fun ice swimming!