Swimming in cold water, how does that work exactly? A whole lot of swimmers are currently considering taking the step to continue swimming outside. The indoor swimming pools have been closed for almost two months due to the corona measures and it is starting to itch to look for that outdoor water. But most of these swimmers are inexperienced when it comes to outdoor swimming. Or they would normally take this step to open water at least a month or more likely two months later. And despite the fact that spring has arrived and the sun shows itself almost every day, the water is still very cold. That's why in this blog post, 5 tips for swimming in cold water with lifeguard certification.
1. Do not dive or jump into the water in one go:
Enter the water slowly. That way your body can get used to the cold and it won't get a shock effect. Even if you are wearing a wetsuit, your hands, feet and face are often still 'open areas of skin' and you can lose a lot of cold through these ends of your body.
For example, grab some water with your hands and wet your neck and neck with it before you lower it into the water. You keep your head above the water for the longest time, when you feel that you are used to it, you can start with a short swim on your back and then slowly put your head in the water and start the front crawl. If you feel like you can't control your breathing because of the cold, don't go swimming yet.
2. Build it up slowly:
Don't swim like you're used to in a pool if you're not used to swimming in cold water. Cold water really needs time to get used to it! But the positive is that you can train it and thus get used to the cold. For example, start with a two-minute swim and slowly increase that to a few minutes more and eventually even a quarter of an hour or half an hour. The build-up process will of course go faster if you give your body that cold water stimulus several times. But always listen to your body. Even as an experienced open water swimmer I started a few weeks ago with 'only' 10 minutes.
3. Hot drink:
Drink something warm before entering the cold water and when you get out. Take, for example, a thermos with hot tea or chocolate milk with lifeguard recertification usa.
4. Wear a swim cap:
A swimming cap protects your head even better against the cold. Of course, wearing a swimming cap does not have a magical effect, so that the water suddenly feels warm, but you do lose a lot of heat through your head. So every little bit helps. You normally don't wear a swimming cap because you are bald, don't like it or don't have one. When swimming in cold water, a silicone swimming cap or neoprene swimming cap is highly recommended.
5. Wear a wetsuit (+ extra neoprene accessories):
Not every swimmer has one in his closet. Logical, because you never need this item for the usual lap swimming. But if you choose to go for a swim outside and the water temperature is not too warm, I would recommend it to everyone. And I'm talking about wearing a wetsuit. A wetsuit insulates you from the cold and helps to keep you warm. In principle, advanced swimmers and swimmers who are used to swimming in cold water at water temperatures from 16 degrees should already be able to swim without a wetsuit. But I always recommend to keep it on as long as the water doesn't get too hot (at a water temperature of 22 degrees, wetsuit off). With a wetsuit on in cold water, your body doesn't have to work as hard against the cold and your recovery time will be shorter.
For swimming sessions in really cold water you could also wear special neoprene accessories. Think of socks and gloves so that your hands and feet are also kept warm. I myself like to wear this when the water is colder than 16 degrees. You can buy them at the better swimming specialists or sports shops specialized in triathlon.
Also read about: swimming in an open ground pool