Safety

Safety should be the top priority for swimming.  Never train in an unprotected area unless you have someone to train with and you know it is safe.  The first rule of open water swimming is never swim alone.  You need to have another swimmer around or a watcher.  Even experienced swimmers can suffer from cramp, hypothermia or be attacked by marine life.  If you cannot take your coach with you, enrol the help of family or friends.  Tell them where you are planning to swim and for how long.  They can walk along the beach, river or lake with you.  They can also be on hand to wrap a warm towel round at the end of the swim!

Water Temperature

Water temperature will vary for every swim; in long swims the water temperature may even change throughout the swim as you move from one area to another.  Water temperature can range from 3^o C to 20^o C throughout the year.  Most swims in the UK are swum in water of about 15 –17 degrees.  Cold water can be very difficult to swim in if you are not fully prepared.  Any swim in water colder than 17 degrees will cause physiological problems.  The body loses heat more quickly in cold water and can lead to hypothermia.

The changes that should tell you and your safety person that you are experiencing hypothermia include the following: firstly, your hands and feet cramp and sometimes your face may ache.  Next your back cramps and then your hips causing your legs to drop lower in the water.  You may develop shivering and your pace may have slowed.  Focussing may be difficult and you may have trouble answering questions. You should stop swimming immediately and get yourself warm.

Protection from the Cold

The easiest way to protect yourself from the cold is to wear a swimming hat.  The brighter the better as it allows you to be recognised.  Silicone hats are thicker than the normal latex hats.  Some competitions allow you to wear 2 hats.  Ear plugs will also help prevent heat loss.  Grease, mainly used to prevent chaffing, may also help retain body warmth.

Enter the water slowly and immerse yourself as you go.  Move around by taking a few strokes or jog in the water until the race starts.  As a last resort you can urinate in the water!  This will warm the water around you and warm you up.

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