RNLI: COLD WATER SWIMMING SAFETY TIPS!

Cold water swimming is a fantastic way to boost both physical and mental health, offering a combination of adventure, community, and the rejuvenating effects of nature. Whether it’s a quick dip or a long-distance swim, this invigorating activity allows you to embrace the outdoors while reaping its many health benefits. However, it’s essential to be equipped with the right safety knowledge to enjoy the experience fully.

Swimming in rivers, lakes, and oceans can be exhilarating, offering a refreshing escape from daily life. This popular pastime attracts more people to natural waters each year, but it comes with its own set of risks. Cold water temperatures and lack of preparation can turn a fun swim into a dangerous situation if proper precautions aren’t taken. 
In 2023 alone, 2,940 recorded incidents involved swimmers in distress. By following safety guidelines, you can ensure your swim is both safe and enjoyable.
If you’re new to open water swimming, be sure to check out our beginner’s guide to open water swimming for essential tips to get started safely.

In a coastal emergency call 999 and ask for the coastguard. If you are inland ask for the Fire & Rescue service.

“Open water swimming is a fantastic sport that offers great physical and mental benefits. However, it’s essential to be well-prepared and aware of the risks to ensure you stay safe.” – Abby, RNLI Beach Guard (Cornwall)  

Know the risks and be prepared 
Cold water swimming is accessible to anyone who can swim, but it’s crucial to understand that natural waters present more risks than controlled pool environments. Proper preparation, bringing the right gear, and knowing how to respond in emergencies are essential for safety.

Cold water shock and rip currents are two major hazards. Learning how to manage these risks enhances your safety, builds confidence, and allows you to fully enjoy your swim.

“Always be prepared: check the weather and tides, choose a safe spot, swim with a buddy, and have the right equipment. If in doubt, don’t go out.” – Abby, RNLI Beach Guard (Cornwall)  

Always check the conditions 
Before entering the water, assess the conditions. Forecasting apps offer useful insights, but they’re not 100% reliable. If weather conditions worsen, exit the water immediately.

Understanding weather and waves 
You can swim in various conditions, but high winds and rain increase risks. Never swim during a storm or when visibility is low.  Calm waters are ideal for swimming, but tides, weather, and swell can quickly create waves. Waves increase the risk of rip currents and make it more likely you’ll inhale water or face other difficulties, so it’s best to avoid them.
If you’re swimming in rivers, be cautious of heavy rainfall upstream, which can cause sudden surges in water levels and speed. It’s best to avoid river swimming if there's any chance of this happening.

Understanding tides 
Tides play a significant role in coastal swimming. Ensure there's enough beach to exit the water after your swim, as tides can rise quickly, limiting your exit options. Plan your swim around the tide schedule and consult our guide for detailed information on tides.

Pollution 
Water pollution is an increasing concern for open water swimmers. Chemicals, waste, and sewage can pose serious health risks. After heavy rain, sewage overflow systems may release untreated sewage into rivers and oceans, degrading water quality. Swimming in polluted waters exposes you to illnesses such as gastroenteritis, E. coli, hepatitis A, and meningitis.

To minimise these risks, avoid swimming after heavy rain or in areas known for pollution. Use the Surfers Against Sewage Safer Seas App for real-time water quality updates.

Location 

If you’re swimming at the coast, it’s best to visit a lifeguarded beach and swim between the red and yellow flags. If there is no lifeguard cover, make sure you swim with someone familiar with the area. Consider joining a local swimming group to understand local conditions and risks.

Before entering the water, always identify your entry and exit points. This ensures you know the safest routes back to shore. Be mindful of "no swimming" signs, which warn you of unseen dangers such as strong currents, underwater hazards, or water quality issues.

Equipment 

The gear you bring along will depend on several factors: the location, the time of year, and your personal acclimatization to cold water. Proper equipment not only enhances your comfort but also ensures safety while swimming in natural bodies of water.

Wetsuit: If you're new to cold water swimming or swimming in colder months, a wetsuit helps regulate your core temperature and prevents hypothermia. A triathlon wetsuit also adds buoyancy, aiding your swim.

Tow float and bright swim hat: Visibility is key in open water. A fluorescent tow float and a brightly colored swim hat make you easily visible to other water users, enhancing safety. The tow float also serves as an additional buoyancy aid in case you need extra support while swimming.

Goggles: If you're planning to swim front crawl or submerge your face in the water, a good pair of swimming goggles is essential. They improve visibility and comfort, allowing you to navigate more easily.

A way to call for help: Always have a way to call for help, such as a phone or radio. Many tow floats also function as dry bags, allowing you to carry your phone.
Warm layers for after: After your swim, your body will continue to cool down, so it’s vital to change into warm, dry clothes immediately. Bring layers, along with socks, gloves, and hats to help reduce heat loss from extremities.

“Always swim at a lifeguarded beach and between the red and yellow flags. Wear a wetsuit, use a brightly coloured swim hat and tow float, and never swim alone. Check the weather and tides before you go and always have a means to call for help.” – Abby, RNLI Beach Guard in Cornwall 

Risks

Familiarize yourself with each of these risks and how to avoid them before going for a cold water swim. 

Cold Water Shock: Sudden immersion in cold water triggers a gasp reflex, rapid breathing, and increased blood pressure. This can be dangerous for people with heart conditions and increases the risk of inhaling water. Enter the water slowly splashing water on your face and arms, allowing your body to adjust. Don’t hold your breath and never jump straight in.
Hypothermia: The length of time you can safely swim depends on water temperature, body composition, and your experience with cold water swimming. Start with short swims to build your endurance and always monitor for warning signs like shivering, shallow breathing, or fatigue. If these occur, exit the water immediately and warm up with dry clothing and warm fluids.

Rip currents and exhaustion: Rip currents are powerful channels of fast-moving water that can quickly pull swimmers away from the shore. Even strong swimmers can become exhausted trying to swim against them. If caught in a rip, don’t swim against it. Instead, swim parallel to the shore to escape. If you're too tired, float on your back and signal for help. Swimming with a group or at a lifeguarded beach can greatly reduce your risk, as there is help nearby if you encounter difficulties.

“The main risks when swimming include cold water shock, rip currents, and exhaustion. Cold water can affect your ability to breathe and move, while currents (rips) can quickly pull you away from safety.” – Abby, RNLI Beach Guard (Cornwall) 

Tell someone where you’re going 
Swimming in open water is always more enjoyable when shared with others. Organise a swim with friends, join a local swimming group, or bring along at least one other person. Not only does this make the experience more fun, but it also ensures there's help nearby if you run into trouble.

If you're unable to find a swim buddy, be sure to inform someone of your plans, including where you’re swimming and when you expect to return. That way, they can raise the alarm if you don’t make it back on time.

Never swim alone without your phone or a way to call for help in case of an emergency.

What to do if you get into danger 

Even with proper preparation, things can still go wrong. The most important thing is to stay calm so you can think clearly and stay safe.

Float to Live: If you get into difficulty in the water, float on your back with your ears submerged. Calm your breathing and relax until you recover from the initial shock and regain your energy. If you’re in a river, float with your feet downstream and your bottom up so you can kick away any debris. 

Call for help: Signal for help, then use your phone or communication device to raise the alarm. Dial 999 and ask for the Coastguard, or if you are inland, ask for the Fire & Rescue service.

Find your nearest RNLI lifeguarded beach here.