Cold water swimming safety – The risks of winter swimming and how to avoid getting into trouble

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Cold water swimming has seen a surge in popularity in recent years. But what are the risks, and what can you do to stay safe during your winter swims?

From avid open water swimmers looking to keep swimming all year round, avoiding the chlorine and lane ropes of the indoor pools at all costs. To those enjoying an invigorating dip in icy waters to experience the wide range of physical and mental health benefits that can come with cold water immersion . More and more people are braving cold water swimming. But it’s important to understand that getting into open water – especially when temperatures plummet – comes with inherent risks.

The good news is there’s plenty you can do to mitigate these risks. We talk you through some essential cold water swimming safety tips, so you can enjoy your time in the water worry-free this winter.

What are the risks of cold water swimming?

With the right gear and a patient approach to getting acclimatised, cold water swimming can be a really great addition to your winter training regime. But to swim safely in cold water, it’s necessary to understand the risks so you can take precautions.

Cold water shock

Cold water shock can happen to any swimmer, regardless of ability. It is the body’s physiological response to sudden immersion in cold water (defined by the Royal National Lifeboat Institution as water under 15 degrees Celsius).

When we plunge into cold water, the sudden temperature change causes the blood vessels closest to the skin to constrict in order to preserve body heat. This sudden constriction in turn raises blood pressure and increases heart rate. This pressure on the cardiovascular system can increase the risk of heart attacks.

Alongside increased blood pressure, cold water shock also triggers the body’s involuntary gasp reflex. Most open water swimmers will have experienced that breathless feeling when you first enter the water at the start of swimming season. This is heightened with cold water swimming, and can cause some swimmers to panic – taking gulps of air, and water, as a result. Even a relatively small amount of water entering the lungs can lead to drowning, which is why cold water shock can be so dangerous.

Cold incapacitation/swim failure

Another risk … Read More