Urban Winter Swim - David Hill's Top tips

On Thursday 27 January, Zone3 hosted an Urban Winter Swim experience with inclusive aquatics club, Out To Swim and online sports retailer, Wiggle.

Two-time Paralympic swimmer and triathlete, David Hill, led a guided session about cold water safety, before the swimmers braved the 6⁰C waters. 

Here’s David’s top tips for cold water swimming

1. Prepare mentally! Have a clear reason why you want to get in the water. It can help to repeat a mantra to yourself and enter the water with a positive affirmation. For example, “If I can cope with the stress of the cold, I can teach my mind resilience to be able to cope with other stressors in life.”

2. Be clear on your entry and exit points: Take into account any currents and tides and have a clear entry point into the water and, most importantly, exits.

3. Don’t dive or jump in: Enter the water slowly to prevent ‘cold water shock’ and let your body acclimatise. You can splash your face and the back of your neck to help.

4. Swim with other people: Always go with a buddy, and ideally with someone that knows the area and has swum in open water before. Swimmers are a lovely bunch and you can build a great community.

5. Don’t forget to breathe! Try not to hold your breath and make sure you get your breathing under control when you get into the water.

6. Ensure you’re visible in the water: Wear a brightly coloured cap such as the Zone3 Orange Neoprene Swim Cap and consider using a tow-float in orange or pink for added visibility – the tow-float can also double up as a helpful float if needed.

7. Consider a wetsuit: A wetsuit will not prevent cold water shock nor stop you from suffering hypothermia. However, it will help you to stay warmer for much longer, keep you more buoyant and, in most cases, allow you to swim faster.

8. Know when to get out: If your stroke rate slows down or you start to really shiver, get out and warm up. You only need to be in the water for 90 seconds to boost your dopamine levels anyway!

9. Warm up as quickly as you can after your swim: To minimise the risk, dress immediately, starting with the top half of your body. Check out the Heat-tech Changing Robe to help you stay warm and protected

10. Make a flask of your favourite hot drink: Take a flask to sip after your swim and bask in your success!