Six tips if you are considering your first cold swim or dip

So you have been thinking about getting in the water. But you are worried about a million things….where to go, being alone, getting too cold, what to wear, how to warm up after, do you really want to do this…the list can go on and on. Here are some ways that can help you get started:

Swimmers and Dippers in Seaford Victoria

1. Don’t wait until you think or feel ready. If you do, chances are you will never start. There is no such thing as the perfect time to try an open water swim or dip. Whilst the water temperatures start to cool in Autumn there is still time to acclimatise if you want to adopt this as a practice through winter.

2. You don’t have to swim far, or go in deep, or stay in too long. The colder the water you are in, the less time is needed before you reap benefits. You can think of it as a scale. Some studies have shown that submerging for even 20 seconds, with your head above the water, in temperatures below 4.4 degrees Celsius is beneficial. Further right on the scale, submerging in 15.5 degree water for an hour showed significant increases in dopamine amongst other benefits.* Your first time in the water does not have to be 1 hour. It can be 2 minutes or 5 and if you choose you can increase this over time. There is no ‘right’ temperature for benefits. Every person has their own tolerances. The best way to assess this for you, is to ask: Is this really cold for me? and Can I stay in safely? *If the answer is yes to both, you are in the right body of water for the right amount of time for you. It is also important to not overstay. Cold water can induce wonderful feelings but the tipping point on the road to hypothermia can come pretty quickly. Signs of hyperthermia can include but are not limited to shivering, loss of muscle control, slurring and confusion. Exit the water whilst still feeling well. The more regularly you expose yourself to cold water, you will find you adapt and over time be able to stay in longer and at colder temperatures.Swimming away from the shore or going in deep is not required. You only have to go to the depth you are comfortable with and for many people that is where they can still stand or almost sit and submerge up to their neck. It is important however to know and trust your own abilities and limitations, and experiment within these. For heaps more great information can be found in the * Huberman Lab link below.

   https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance

3. You don’t need lots of equipment and accessories to just get in the water. All you need is your swim outfit (whatever you are comfortable in), a towel and your warm clothes to change into. Some people like to keep a beanie on their head if they are only immersing up to their neck. Over time you may find things like water proof, thermal gloves, socks, swim cap and swim parker useful if you stay in longer to protest your extremities, but these are not necessary to get started.

4. Warm up gradually and in layers. As soon as you get out of the water, dry off and take off your wet clothing- this is especially key in winter. Change robes are great for doing this anywhere and you can join lots of other people doing their funny dance as they try to wiggle their wet bathers off. Dress in layers, covering your core first. A warm jacket, preferably a lengthy one, can be very helpful. Warm socks, shoes and gloves are also a must in very cold winter conditions. Having a thermos with warm (not hot) water available to go over your feet and hands is a game changer after a cold water dip. It is important to let your body warm up on its own.

5. Go regularly. It is hard especially in the early days to develop a practice. But if you give it a go, and try to make it 3 times a week, you will soon find the degree of difficulty not only reducing, but may find you crave the salty cold goodness. If only once a week or month is possible, cold exposure benefits will still be forthcoming on those occasions and definitely still worth doing.

6. Go with friends or find a swim group in your local area. This makes a huge difference for safety reasons and your own levels of comfort. If you join with others, you are also more likely to be consistent, even on the days it feels too hard. I have listed only a handful of known groups in Victoria, Australia and the UK and Ireland. There are heaps more in these locations and world wide. Searches on Google and social media platforms should point you to your nearest one.

If you would like to read more reasons to start winter swimming, read our blog post: Here is why you should start cold water swimming or dipping

Warnings: ALWAYS, ALWAYS prioritise safety. Check local weather conditions and warnings for the area your plan on swimming in. Ensure the body of water is safe to enter. Do not swim alone.

Here are just a handful some groups in AUS and UK if you want to find your tribe.

AUS

bellywhackers_owsc

brightonicebergers

chelseaseadogs

dromana_dippers

mordiseadippers

open_water_swimming_torquay

seafordswimmers

sorrento_swimmers

sunrise_soakers

swimsisterssquad

swimwellaustralia

submerge_phillipisland

the.coldwaterclub

turtle_smugglers

dublin_dippers

irelandsseadippers

dawnstalkers -Multiple venues

mentalhealthswims- Multiple venues

coldwatercollective

wildswimmingcornwall

thebluetits

wildatheartswimmers

ukwildswimmers

weswimwild

wonderfulwildwomen