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You can’t find a much safer activity than supervised pool swimming, but things change
when you venture beyond the world of chlorine and lane markers. Though open-water swimming
(in rivers, lakes or the ocean) is rewarding, fun and a fine change of pace, it also
requires greater caution and preparation. Here’s how to do it safely.
Never Swim Alone
This is the first rule of open-water swimming. You need to have at least a coach or
another swimmer around, or swim in an area protected by a lifeguard to ensure some
response if you have a cramp, experience hypothermia, or are attacked by marine
life.
Adapt to Cold Water
Cold water can be extremely difficult to swim in if you are not properly prepared. Any
swim in water under 66 degrees will create physiological problems. The body loses heat
more quickly in cold water than in warm water, and a dropping body temperature can lead to
hypothermia (subnormal body temperature). The first physiological changes that warn of
approaching hypothermia include cramping in hands and feet and an aching face. Next, your
back cramps; then your hips and legs drop lower in the water. You may be shivering and may
have slowed down. Focusing is difficult, so you may have trouble answering questions.
Gradually your upper back will turn blue, then gray, and finally gray-white. At this point
you can no longer answer questions. You must be pulled from the water. If you are
under age 14 or over 50, these physiological changes may occur in water over 66
degrees.
The easiest form of protection against cold water is a bathing cap, which can prevent as
much as 20% heat loss from the body. Earplugs also protect against heat loss. For
triathletes and non-competitive swimmers, a wetsuit will assist in maintaining warmth.
(Wetsuits are illegal for many open-water competitions.) Before entering the water,
stretch and warm up. This raises your heart rate, increases circulation and lubricates
your joints. Get into cold water slowly to help your body adapt. If you dive in, you may
lose your breath, your muscles may tighten so you can’t swim, you may go into
hypothermia, or you could have a heart attack. Walk into the water. Put your hands in
immediately and splash your face. Once your hands and face adjust to the temperature, bob
up and down, getting your whole body wet. Swim a few strokes. If you’re still too
cold, jog at the water’s edge. Swim 5–20 minutes the first day, then add
5–15 minutes a day or every other day, depending on temperature. Let your body be the
guide.
Hydrate
Dehydration is another medical danger for open-water swimmers and triathletes. It’s
one of the first symptoms of hypothermia. Early signs include dizziness, fatigue,
headache, thirst, loss of appetite, flushed skin, impatience, and weakness. Hydrate before
and after your swim. (For open-water swims over a half-hour, you need a support crew to
supply you with fluids.)
Block the Sun
Put sunblock on your neck, back, arms and legs at least 30 minutes before swimming. A
sunblock of at least a 30 sun protection factor (SPF) is best.
Protect Your Ears
Whether you are swimming in a lake, river, ocean or pool, an ear infection is possible.
After each swim, put an ear solution into your ears. This can be a pharmacy’s
prescription of 70% alcohol with 2% salicylic acid or an over-the-counter brand.
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