10 ways I’ve Learned to Conquer Cold Water: Insights from Accomplished Ice Swimmer Ram Barkai

The Cold Water Challenge

When I talk about cold water, I’m not referring to a chilly shower or a dip in the pool on a cool day. No, I’m talking about plunging into icy waters, where your breath is taken away, and every cell in your body is shocked awake. It’s a daunting and exhilarating experience.

Embrace the Discomfort

When confronted with the intense cold, it’s natural to want to run in the opposite direction. But I’ve learned that embracing the discomfort is the key to becoming acclimated to the cold. Rather than resisting, I allow myself to sink into the sensation, acknowledging the discomfort but not letting it control me.

Breathe and Focus

One of the biggest challenges of cold water swimming is managing your breath. When you first enter the water, your body’s instinct is to gasp for air, but I’ve found that focusing on slow, measured breaths helps me regain control. By taking deep breaths and focusing on my exhales, I am able to calm my body and mind.

Contrast Showers

To prepare my body for the shock of cold water, I often take contrast showers. This involves alternating between hot and cold water, gradually decreasing the temperature difference over time. Not only does this improve my cold tolerance, but it also invigorates my circulation and enhances my overall well-being.

Progressive Exposure

Cold water swimming is not something you can just jump into without preparation. It’s a gradual process of acclimation. I start by exposing myself to cooler water temperatures, and as my body becomes accustomed, I gradually decrease the temperature further. This progressive exposure allows my body to adapt and build tolerance over time.

The Buddy System

Swimming in cold water can be dangerous if you’re not prepared. That’s why I always swim with a partner. Having someone with me not only provides a sense of safety, but they can also offer support and encouragement when you need it most. It’s a way to share the experience and face the challenges together.

Proper Gear

When it comes to cold water swimming, having the right gear can make all the difference. A well-fitting wetsuit or drysuit is essential for insulation, while neoprene gloves and booties help to protect your extremities. It’s important to invest in quality gear that will keep you warm and safe in the water.

Stay Hydrated

Even though you’re surrounded by water, it’s still important to stay hydrated when swimming in the cold. Cold water can be dehydrating, so I always make sure to drink plenty of fluids before and after a swim. This helps to maintain my body’s natural balance and supports my overall well-being.

Respect the Water

When it comes to cold water, respect is key. I never underestimate the power and potential dangers of the water. I listen to my body and know when it’s time to call it a day. Safety should always be the top priority, and understanding the risks involved is crucial for a positive and rewarding swimming experience.

Push Your Limits

Finally, don’t be afraid to push your limits. Cold water swimming is a personal journey of self-discovery and growth. Each time I swim in icy waters, I learn something new about myself and what I’m capable of. It’s a powerful and transformative experience that can be both physically and mentally rewarding.

So, if you’re ready to take on the challenge of cold water swimming, remember to embrace the discomfort, focus on your breath, gradually expose yourself to colder temperatures, swim with a buddy, invest in proper gear, stay hydrated, respect the water, and don’t be afraid to push your limits. It’s a unique and thrilling adventure that awaits you.

Have you ever thought about diving into icy waters for fun? It may sound crazy, but more and more people are embracing the exhilarating experience of swimming in cold, open water. South Africa, with its breathtakingly cold Atlantic seaboard in Cape Town and icy dams in the Karoo, offers plenty of opportunities for this refreshing adventure.

But let me tell you, cold water is no joke. It may seem like a refreshing idea, especially on a hot summer day, but you gotta be careful. Whether you’re just taking a dip or going for a full-on swim in open water, icy temperatures can be a real danger, especially in the winter.

‘You gotta respect cold water, not try to conquer it,’ says Ram Barkai, the founder and Chair of the International Ice Swimming Association (IISA). Barkai knows a thing or two about cold water, having braved the freezing oceans of Cape Town and even taken a dip in the frigid waters of Antarctica and the Arctic.

Ram Barkai is a seasoned expert in the world of cold-water immersion. “I’m no stranger to plunging into frigid waters,” he says. As humans, we’re warm-blooded creatures, with a normal body temperature of around 37C. It’s crucial for our bodies to maintain this temperature in order to function properly. That being said, there’s something undeniably invigorating about diving into icy waters. However, it’s crucial to comprehend the effects that cold water can have on our bodies and minds.

According to Barkai, the water in Cape Town usually sits at 12-14C, which is considered quite cold. Prolonged exposure or swimming in such cold waters can pose serious risks. “When things go awry in icy waters, they can escalate rapidly. This is why it’s crucial to know how to respond effectively,” he explains. However, with proper training and safety measures, it is possible to brave these frigid waters for extended periods of time. Having a healthy respect for the cold and understanding its potential dangers may one day save your life.

Let’s talk about swimming in cold waters. It can be a bit intimidating, but don’t worry! I have some tips that will help you stay safe and enjoy your swim.

Tip #1: Bring a Buddy

First things first, never go swimming alone. It’s always better to have someone with you, just in case something goes wrong. Having a buddy will give you peace of mind and ensure that there’s someone there to help if you need it.

Tip #2: Dress for the Cold

When swimming in cold water, it’s important to dress appropriately. Make sure to wear a wetsuit or other protective gear to keep your body warm. This will help prevent hypothermia and keep you comfortable during your swim.

Tip #3: Take It Slow

Swimming in cold water can be a shock to your body, so it’s important to take it slow. Start with a short swim and gradually increase your time in the water as your body adjusts. This will give your body time to acclimate to the cold temperature and reduce the risk of complications.

Tip #4: Know the Signs

If you’re swimming in cold water, it’s important to know the signs of hypothermia. Symptoms like shivering, confusion, and exhaustion are indicators that your body temperature is dropping too low. If you experience any of these symptoms, it’s crucial to get out of the water and warm up immediately.

Tip #5: Listen to Your Body

Your body knows best, so listen to it! If you start to feel uncomfortable or experience any pain or numbness, it’s time to get out of the water. Pushing yourself too hard can put you at risk for injury or hypothermia, so be sure to pay attention to how your body is feeling.

Remember, swimming in cold waters can be a fun and invigorating experience if done safely. By following these tips and using common sense, you can enjoy your swim and stay safe in the chilly water.

‘I always suggest finding someone to do it with. Never go alone,’ I say. ‘It’s important to have someone there to assist you if you’re struggling, because everyone encounters challenges in the cold.’

Although it may seem tempting to venture out by yourself, it’s actually safer to find a partner or a group to join. Look for experienced and responsible individuals who can share in both the difficulties and the joys of immersing in cold water.

There are groups in both Cape Town and Durban that swim together daily or on weekends. You can discover these groups on the website of the Cape Town Long Distance Swimming Association.

If you decide to go with a friend, I recommend keeping a close eye on each other to ensure that no one falls into trouble without anyone noticing.

2. Go Slow and Set Boundaries

When you first dip your toes into icy waters, it’s natural to feel a sense of apprehension. But remember, taking it slow is key. Ease into the swim or dip, allowing yourself time to adjust. “Both mentally and physically, it takes a while to understand how the cold affects you,” explains Barkai. “So take your time and get to know its effects.”

Once your body adapts to the water temperature and you start feeling more at ease, it can be tempting to stay in the water for longer. However, it’s important to know your limits. Barkai advises, “Make sure you stay in the water for a duration that you know you can handle. In Cape Town waters, a dipping or sitting time of around 20 minutes is a good guideline.”

3. Breathe and Focus

Have you ever plunged into the icy ocean and felt your breath get stolen right out of your lungs? That’s called cold water shock, and it can be a bit of a shocker. But don’t worry, it doesn’t stick around for long. Just take a moment to catch your breath and regain control.

The initial jolt of cold water wears off pretty quickly, usually within a minute or so. If you’re planning a longer swim, don’t rush off right away. Give yourself a chance to get used to the temperature. “It’s important to breathe in a controlled and efficient way,” Barkai says. “Wasting energy on inefficient breathing can tire you out.”

4. Keep Moving!

When you first dip your toes into the cold water, it may give you a jolt. But don’t worry! You can still stay warm by moving around. It’s important to keep your body temperature up and prevent heat from escaping. So, even if it’s just a slow swim, it can help your body adjust to the water and keep you safe.

Before taking the plunge, make sure you’re already warm. This is especially crucial in winter when the weather is harsh. Take your time and don’t rush to undress. Go for a light walk to get your blood flowing and gradually increase your heart rate. By doing so, you’ll minimize the shock of entering the freezing waters.

5. Staying Afloat

Have you ever seen people swimming in freezing cold water with their heads sticking out? It may seem strange, but there’s actually a good reason behind it. When you swim in cold water, your body loses a lot of heat, especially through your head. That’s why some swimmers choose to keep their heads above the water or even wear a beanie to stay warm.

Even though the idea of swimming in icy water can be thrilling, keeping your head out of the water can help prevent your body temperature from dropping to dangerous levels. It’s important to stay safe and comfortable while enjoying your swim. And who says you can’t have a little fun by wearing a colorful beanie?

6. Stay Warm After Your Swim

After taking a refreshing swim, you might feel fantastic at first. But if it’s cold outside, that enjoyable feeling can quickly turn into shivering, confusion, and coldness. To prevent experiencing mild hypothermia, here’s what you can do: make sure you have extra-warm clothes ready for after the swim. As soon as possible, take off your wet gear and get dry, then put on your warm clothes right away.

The excitement and confusion can happen suddenly, so it’s crucial that your clothes are easy to access and don’t require you to fumble and struggle with your numb fingers. Dry robes and ponchos can be a great solution for this. They’re like robes that you can easily put on, and they have an outer layer that protects you from the weather and a warm inner layer to keep you cozy. They provide quick relief from the cold while you gather your warm clothes.

7. Find a Warm Place

If the winter winds are blowing and it’s chilly outside, find a warm place to go and warm up. When the wind blows on your cold body, it feels like an air-conditioner. After you get out of the cold water, your body temperature keeps dropping, so it’s important to warm up. You can do this by sitting in your warm car with the heater on, finding a cozy café with other swimmers, or even just finding a sunny spot. It’s important to get away from the cold elements outside and get warm.

8. Take it Easy with Exercise

After your swim, you might feel a little stiff. It’s important to keep moving to get your blood flowing and warm up your body. However, remember that your body is still cold, so it’s not recommended to do intense exercise right away. You need to give your body time to warm up from the inside. Rushing this process could cause damage.

9. Don’t Take a Hot Shower Immediately

When the shivers hit, you might be tempted to jump into a hot shower to warm up quickly. But be cautious! Taking a hot shower immediately after swimming can lead to low blood pressure and a fainting episode known as “rewarming shock.” Instead, wait until your core temperature has increased a bit by following the other methods mentioned above.

When you take a plunge into cold water, it can really wake you up and make you feel good. But there’s more to it than just that. Barkai wants to remind us that we need to understand the science and potential risks behind it, not just the perceived benefits. So, if you’re thinking about going for a swim in icy temperatures, make sure you do your homework and approach it in a responsible way.

Like with any exciting activity, you have to respect your body’s limitations and the power of nature. This respect can make a big difference and might even save your life.

10. Don’t Forget to Bring a Snack and a Warm (Not Hot!) Drink

There’s nothing quite like sipping on a warm cup of hot chocolate after plunging into cold water. It’s the perfect way to warm up from the inside out. You can bring your own hot drink in a flask or grab one to go from a nearby place. And don’t forget to bring some warm water and a bucket or tray to help thaw your chilly hands and feet.

But be careful not to gulp down piping hot drinks too quickly. As Barkai advises, “Save the hot beverages for when you’re no longer at risk of hypothermia. Take your time.”

If you want to take your post-swim experience to the next level, why not add a sweet treat to the mix? Indulging in something sugary not only elevates your happiness levels (which are probably already soaring after a swim), but it can also improve your blood circulation and warm you up even more.

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