Safety Series
SAFETY SERIES
Welcome to the first BLOG in this series of considerations for outdoor swimming and cold water therapy, bought to you by industry professionals.
27/05/2024
Jenny Favell
The Cold Water Therapist
It's really difficult, with the rise in popularity of outdoor swimming, to know what information is reliable and trustworthy. I have seen for myself on social media, incorrect advice being given and shared and on a couple of occasions it's been dangerous.
As a starting point, someone with credentials and evidenced-based advice is someone worth listening to. In this blog, I have asked some of my fellow water guides for one piece of advice they would like to share, to try and ensure we are combatting the social media myths and providing some trusted, evidence-based information.
Here's what they had to say...
Jo MacLean - Wild Bathing, Oban
Ask for credentials
Our first piece of expert advice is from Jo - Founder of Wild Bathing, Oban. Jo encourages everyone, whether you're a beginner or an experienced swimmer attending an event to "Have the confidence to ask any organised swim groups, and guides, if anyone has water safety qualifications and first aid training. Ask, what experience do the guides have? A professional should be asking for information from you too, your health, any medications you are on and your level of experience are key pointers that your safety is being put first." Everyone, of course, swims at their own risk but it's worthwhile investing in a professional, where the risks will be explained and advice given on how to minimise them. Outdoor Swimmer Magazine wrote an excellent article on this, have a read here.
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Once you've made it in to the water there are many considerations to make in order to swim safely. In this BLOG, I have chosen to address the biggest myth of them all - which is still floating about on social media - and seems to be the holy grail of all cold water therapy questions...
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Me! - Jenny Favell - The Cold Water Therapist
How long should I stay in?
The 1 minute per degree myth. This has been circulating for years. The theory is you should do what it says on the tin; stay in for 1 minute per degree of the water, 5 degree water = 5 minutes, for example. It's not accurate - never follow this 'rule' and advise others who are promoting it that it could be dangerous.
Every body is entirely different and even the same body, in the same set of surroundings, will be different each day. Tired? Stressed? Hungry? Emotional? Prepare for your tolerance to be lower.
You need to get out whilst you feel good. You'll get all of the therapeutic benefits of cold water within the first 2-3 minutes. The only way to understand your own tolerances is with cautious practice.
I recommend keeping a log of each swim/dip. Record the air temp, water temp, windchill. Make a note of how you felt before entering the water, how long you stayed in and finally record how you felt in the hours after. This will enable you to understand your personal tolerance variables and help to keep you safer.
Murray Francis - Chill Perthshire
Take control
When I asked Murray, CEO of Chill Perthshire, what advice he would like to share, it was the importance of taking control. "Understanding what is physically going to happen to your body as you enter the cold, is vital to overcoming the stress. As your nervous system triggers the fight or flight response it is important to remain calm and in control. Your gasp reflex will activate and that's going to be dangerous if you're out of your depth or have your face in the water. Stay in the shallows, gradually immerse yourself in and breathe until you are no longer gasping. It is best practice to do this with others."
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So, now you're in, accomplishment and euphoria are washing over you. You feel invincible and it's time to be thinking of exiting, because we are not!
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Vanessa MacLean - Swim Mull
Have an 'out'
Vanessa of Swim Mull says her biggest tip is to have an 'out'. "Sometimes we get caught up in the moment; the colour of the water, the location, the pure elation of getting in, the excitement of a new location or that infamous Instagram shot. The entry into a body of water can sometimes be challenging, or require a little skill, but often we forget to plan our exit, our 'out'. Always assess and make sure you have an exit that is manageable from any body of water before you get in. Consider you may well be cold and tired too - will you still manage out safely?"
Sarah Redman - Swim the Lochs
It isn't over once you're out
"All too often, the importance of your actions once you have left the water is overlooked. You're out, so you're out of any danger, right? Wrong. Your body will continue to cool for up to 40 minutes. It is vital that wet kit is removed promptly and you dry and layer up quickly. Your body will burn through energy to maintain core temperature, even if you're just sat having a dip. Eat something and sip a warm drink. Gradual re-warming is best and gentle movement will aid this. Don't become complacent with experience either, follow the advice and stay safe" - sound advice from Sarah of Swim the Lochs in the Scottish borders.
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Excellent evidence-based advice all round. This is very much the tip of the iceberg when it comes to knowledge of outdoor swimming and I will be blogging further with more information and advice. You can contact any of my guest contributors by clicking their company name to find out about guided sessions, courses and swims in your area.