This post has been created in collaboration with realbuzz

Over the last few months cold water swimming has become a huge part of my life, and it’s awesome to hear how many of you are literally taking the plunge after reading this post or seeing my adventures on Instagram.

Cold water swimming can be such a game changer when it comes to depression (and wellbeing more generally!) as it helps us increase our tolerance to stress, practice mindfulness and contributes to improved self-esteem, but it’s not without risks and it’s really important that if you’re going to dive in you do so safely.

A little while ago I got to speak to Adam Walker, realbuzz swimming expert and the first person to swim the Ocean’s Seven, and he shared his advice for a safe cold water swim.

swim somewhere safe

It seems obvious, but making sure you swim somewhere safe is crucial. Brockwell Lido where I swim regularly has lifeguards, but if you’re looking to swim in the wild then one of the biggest battles will be ensuring that wherever you plan to swim is safe.

Adam suggests that “there are often many lakes and open waters which have organised sessions and have suitable safety in place. I would recommend you swim in one of these locations and there will be other like-minded swimmers there who you can buddy up with and swim in pairs or a small group.” Adding that “Not only is it a good safety measure but it makes training easier and is an opportunity to make new friends too.”

acclimatise

What sets cold water swimming apart is that it’s cold! I find that the water tends to feel colder than it actually is and that sometimes I catch my breath as I get in. Adam suggests that the best way to manage this is to acclimatise “by doing small frequent dips you will soon find how much easier and longer you can comfortably swim each time and you will feel more confident too.”

He adds, “on entering the water, I recommend wetting the face and back of the neck, which will prime the body for entry as these are sensitive parts of the body. As you immerse yourself up to your shoulders, I suggest exhaling on entry as the ribcage contracts it will make it easier to get a second breath without gasping, particularly if it is very cold.”

after your swim

There is nothing worse than feeling cold all day, and when you leave the water it’s important you get warmed up – quickly and correctly. Adam suggests that “the first thing to do is dry your swim hat and put a woolly hat over the top to keep the heat in. Only take the swim hat off when you have suitably warmed up to your normal body temperature.

“When getting changed, dry your feet off and put your socks on first,” Adam adds. “Once you are fully dressed, taking on a warm drink can also help insulate your core, however be warned if you have been in colder water, what seems lukewarm to other people can be volcanic to you when your body temperature has dropped.” Sounds like a good excuse to head to out for post swim coffee and cake!