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 with Lifeguard Certification.
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.
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 with Lifeguard Course Va.
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 has to work less hard against the cold and your recovery time will also 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.
And? When do you take the step to swimming outside? Not convinced yet: Read about the benefits of swimming outside here. More articles about swimming in the open water coming soon!
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