As the seasons shift from summer to autumn and autumn into winter, there’s a special kind of excitement that comes with the colder water. The sensation of a crisp, icy dip and the tingle of fresh cold on your skin is exhilarating. Add to that the warmth of the autumn sun on your face, and it feels almost like you’re doing something “extreme” for yourself.
But, as with any outdoor activity, especially in the colder months, safety should always come first.
Most swimming pools hover between 28-32°C, which may feel cool to some but is still comfortable. However, the lake water is currently around 12°C and will likely continue to drop as the nights get colder. So, before you dive in, it’s crucial to understand how to safely manage cold water immersion, and we recommend using the term “dip” rather than “swim” for the sake of your health.
While social media may make it look like the latest craze, it’s essential to approach cold-water dipping with caution and awareness. Ask yourself these key questions before taking the plunge:
Do I know how to enter the water to minimise cold water shock?
Entering cold water quickly can trigger an immediate reaction from your body, commonly known as cold water shock. It’s essential to learn proper technique to reduce your risk of hyperventilation. Find out more on our course about recognising your body’s warning signs and what to look out for.
Do I know how to manage my body and breathing as the shock takes hold?
Your body’s initial response to cold water can be intense, it’s important to stay calm, our Introduction to cold water swimming/dipping will teach you how best to control your breathing to help regulate your heart rate and prevent panic, this is crucial in helping your body manage the initial shock.
Do I know what is happening to my body, the risks and the benefits?
Cold water immersion can be beneficial, improving circulation, boosting mood, and strengthening the immune system but it also comes with risks, such as hypothermia and even cardiac arrest in extreme cases. Understanding these risks is key to ensuring you get the benefits safely. Take note of how your body feels and never ignore signs of discomfort.
Do I know when I should be getting out to stay safe and maximise the benefit?
Cold water exposure should be brief. Even if you feel fine, don’t stay in too long. Learn your limits – staying in too long and testing your body’s limits can lead to hypothermia or reduced motor control. The sooner you exit, the better your body can recover from the cold.
Do I know how to warm up safely post-dip?
After a cold-water dip, your body will be cold and in need of rewarming. Do not use hot showers or sudden heat sources, (you will learn more about the reason for this and the bodies response in our course) Instead, gradually warm up.
Ready to book your course ahead of your cold water dip?
It’s easy to become complacent, especially if you’re a seasoned dipper, but we highly recommend an introduction course for anyone venturing into cold water this time of year. Even if you’re experienced, a refresher on safety, body responses, and proper entry techniques is invaluable.
Our courses are available for booking now through December, and we cover all the essentials – from body management to post-dip warming. Plus, there’s a bonus: hot drinks and cake from The Cake Shack to warm you up afterward! What’s not to like?
