What this open water skill is
When cold water hits the skin, the body reacts with a sharp gasp and fast breathing. This is called cold shock. It is a reflex, and it usually eases as your breathing settles, as long as you stay calm and keep your head above water. Going in slowly makes it much milder.
Cold also affects you over time. Hands get clumsy, your stroke weakens and thinking slows, often before you notice. So the second half of this skill is getting out straight away when you feel chilled. Next comes swimming with a buddy.
Why it matters
A calmer start.
Going in slowly softens the gasp and lets you stay in control.
Getting out in time.
Recognising the early signs of cold means you leave the water before it becomes a problem.
Enjoying the water safely.
Many people love cool-water swimming. Respecting the cold is what keeps it safe.
Who it is for
Teens and adults starting to swim in lakes, rivers or the sea, where the water is often much colder than a heated pool. Everyone reacts to cold differently, so the plan is always personal. If you have a heart or breathing condition, talk to your doctor before swimming in cold water. For teens, the same rules apply, with close supervision every time.
With a supervisor close by
The goal
You walk into cold water slowly, pausing to breathe out calmly until the gasp passes. When you start to feel chilled, you get out straight away, without waiting to finish.
Why it matters
Cold water is one of the biggest risks in open water. Going in slowly and getting out early keeps you safe.
What happens in lessons
Understanding cold shock.
Your instructor explains what cold water does to the body, so the gasp does not come as a surprise.
Practising calm breathing.
In the pool, you practise slow, steady breathing out, the same breathing that helps in cold water.
A slow, supervised entry.
In cold water, you go in gradually with a supervisor close by, pausing until your breathing is steady.
Getting out early.
You agree beforehand on the signs that mean it is time to get out, and you act on them.
How you can help between lessons
We practise this one in lessons only, with your instructor right there in the water.
Common questions
- What should I do if I gasp when I get in?
- Stay still, keep your head up and breathe out slowly. Float or stand until your breathing settles. Only then start swimming.
- How long can I stay in cold water?
- It varies a lot between people and from day to day. Get out as soon as you feel very cold, shivery, numb or clumsy, not when you finish a planned distance.
- Does a wetsuit help?
- Yes, it adds warmth and helps you float. It does not stop the gasp reflex, or the need to get out when you feel chilled.
- What should I do once I am out?
- Dry off, put on warm layers and a hat, and have a warm drink. You can keep getting colder for a while after you get out, so stay with your buddy until you feel fully warm.
- Is cold-water swimming right for everyone?
- No. If you have a heart condition, high blood pressure or breathing problems, talk to your doctor first. Cold water puts real strain on the body.
