Cold water training for newbies – your guide to getting started with ice swimming

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:

1. equipment list for cold water training

Swimming trunks or swimsuit: For swimmers who train in public areas.
(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 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 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 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.
Floating 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 at least 1-2 weeks before the first ice swimming.
- Start with legs and arms for 20-30 seconds.
- In the second week you can also hold 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 clothing.
Exercise: Walk or run for 15-30 minutes to allow the body to acclimatize.

Practical Tips for Getting Started

If possible, cycle there and back. This helps to keep the body warm after training.
Carry your equipment well organized in a waterproof backpack.
Prepare yourself mentally: Cold water training is not only physically challenging, but also mentally challenging. Take time for mental preparation.

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!

Image credit: David Ziegler on iStock