How to Swim Safely in Open Water

Last Updated on November 10, 2022 by admin

In this article, we will provide advice, hacks and tips on how to swim safely in open water.

• Whatever the body of water, be it the sea, a lake, a river, a dock etc. open water swimmers face a number of challenging water conditions.
• These include poor water visibility, water temperature, rough water, tides and currents.

Open water swimming is a great experience, but as it’s exposed to the elements, the condition of both the water and the swimmer can change quickly.

• Therefore, it’s important that swimmers plan their open water swims to make sure they can swim as safely in open water as possible.

Planning your open water swim

The key to swimming safely in open water is pre-planning.

• There are a number of details that should be checked before any open water swim. These include:

Research the open water venue

What type of open water is the swimmer going to swim in – sea, river, reservoir, dock?

• What is the planned swimming route – is it out and back or point to point?
• How long is the planned swimming route?
• Where are the entry and exit points?
• What is the safety cover – are there lifeguards, kayaks, rescue boats, spotters and rescue equipment?

Research the open water conditions

Water temperatures (in case you may need to swim in a wetsuit) see ‘Water Temperature’ below.

• Currents – are there any strong currents?
• Tides – what are the times of the tides?
• Water traffic – what types of other water users are there and how many?
• Water quality – ensure the water is clean and safe to swim in.

Practice in a Pool

The best way to gain experience of open water swimming is in the safety of a swimming pool.

• Here the swimmer can practice open water techniques such as sighting, bilateral breathing and drafting.
• Once these techniques have been mastered, swimmers should begin to gradually transfer their training to the open water.

Related article on how drafting can make you a faster swimmer

We have produced a related article, on how drafting can make you a faster swimmer. You can view it by clicking this link: Drafting

Packing for an open water swim

Swimmers need to ensure they pack all the kit, equipment, nutrition and hydration they will require for their open water swim, to enable them to swim safely and successfully compete at their optimum.

Many swimmers find it very useful to produce a checklist, to ensure they pack all the essentials.

• To avoid any unnecessary anxiety, it’s best that the swimmers pack their kit bag the night before their swim.
• Remember the saying, ‘failing to prepare is preparing to fail’.
• Also, see ‘Open Water Equipment’ and ‘Open Water Nutrition and Hydration’ below.

On the day of your open water swim

Warm-up properly

Before entering the water, swimmers should perform a dryland warm-up, for some 10 to 15-minutes, to ensure their muscles are warm and supple before swimming.

• These are sometimes referred to as blood-flow stretching and are usually performed in two parts.
• First, some warming-up exercises, such as jogging or skipping.
• This is followed by dynamic stretching, which includes arm and leg swings.

If the facilities and water conditions allow, the swimmer should complete their warm-up in the water.

• First, the swimmer should acclimatise to the water temperature (see below)
• Next swimmers should complete their acclimatisation with a short 10 to 15-minute warm-up swim.

Attend the Race briefing

Ensure you pay attention at the race briefing.

• It can give important safety advice such as entry and exit points, expected weather and water conditions, strength and directions of any strong currents and emergency procedures.

Study the entrance and exit

Study the entrance and exit to the water for hidden obstacles, such as rocks, stones and weeds.

Acclimatise to the water temperature

Acclimatise to the water temperature, especially if it’s cool.

• Swimmers can start to acclimatise to the water temperature, by first paddling or sitting with their feet in the water.
• Next, they can splash the water on their face, then they can slowly enter the water.
• Once in the water, to complete the acclimatisation, the swimmer should float on their back with their head out of the water and practice deep breathing, to help them relax.

Attracting attention

If for any reason a swimmer needs to attract someone’s attention, then they should simply float on their back and wave with their arm extended as high as possible.

Royal Life Saving Society UK tips

Please follow the open water safety tips from the Royal Life Saving Society UK listed below

The conditions at open water sites change constantly:

• Always look for warning and guidance signs
• Swim parallel with the shore, not away from it
• Avoid drifting in the currents
• Do not enter fast-flowing water
• Be aware of underwater hazards
• Get out of the water as soon as you start to feel cold
• Never enter the water after consuming alcohol
• Only enter the water in areas with adequate supervision and rescue cover
• Always take someone with you when you go into or near the water. If something goes wrong, they will be able to get help
• If someone is in difficulty in the water shout reassurance to them, shout for help and call the emergency services
• Without endangering yourself see if you can reach out to them with a stick, pole or item of clothing, lie down to ensure you stay secure.
• Alternatively, throw something buoyant to them such as a ring, buoy or anything that will float

 

Open water equipment

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Having the correct equipment is so important to ensuring an open water swimmer’s safety. This includes:

A wetsuit

It’s important that the swimmer has a good-fitting wetsuit. If it’s too tight it could restrict their movement around their arms and shoulders. If it’s too loose it will cause a large amount of drag.

Wetsuits – Child

Many of our junior swimmers use Mountain Warehouse Kids’ full wetsuits while swimming in open water. They find them of good quality, comfortable, warm and very reasonably priced.

• Flat Seams – Combined with a close fit to prevent chafing and provide extra comfort
• Neoprene – Lightweight foam that retains body heat, dries quickly and allows freedom of movement
• Neoprene
• Machine Washable
• Fastening: Zip
• Long Sleeve
• UV Protect Max – tested up to UPF 50+

Wetsuits – Men

Many of our male swimmers use  Men’s Mountain Warehouse full wetsuits while swimming in open water. They find them of good quality, comfortable, warm and very reasonably priced.

• Flat Seams – Combined with a close fit to prevent chafing and provide extra comfort
• Neoprene – Lightweight foam that retains body heat, dries quickly and allows freedom of movement
• Neoprene
• Machine Washable
• Fastening: Zip
• Long Sleeve

Wetsuits – Women

Many of our female swimmers use Women’s Mountain Warehouse full wetsuits while swimming in open water. They find them of good quality, comfortable, warm and very reasonably priced.

• Adjustable Neck Closure – Adjustable fit around the neck
• Contour Fit – A sculpted style, with different levels of thickness around the body for ultimate comfort and support. Made with lighter fabric for the sleeves and thicker fabric for the body, ensuring ease of movement.
• Neoprene
• Machine Washable
• Fastening: Zip
• Long Sleeve

Goggles

Open water swimmers should use goggles that are specifically designed for open water use. These tend to have wider lenses that make it easier to sight. Some open water goggles have lenses for use on either sunny (tinted) or cloudy days (clear).

Goggles – Open Water 

Many of our more experienced open water swimmers use the Aqua Sphere Vista Swimming Goggles as an ideal goggle for open water swimming. They find them comfortable and good visibility.

• Vision + Performance: The Kayenne swim goggles are made with oversized Plexisol lens, quick-fit buckles, silicone straps for comfort and durability and stabilising nose bridge.
• Aqua Sphere patented curved lens technology offers clear visibility and 180-degree wide field of vision.
• Aqua Sphere’s Kayenne swim goggles are constructed with 100 percent UVA/UVB protection
• The Clear lens transmits natural light, which makes it ideal for low light and overcast conditions.

Goggles – Open Water (Starter)

Many of our swimmers use the ZABERT Pro Swimming Goggles as an ideal starter goggle for open water swimming. They find them comfortable and good visibility.

• Customized 3D ergonomic design model, for a comfortable fit.
• High-grade silicone gasket nose piece and adjustable strap were featured for unisex adult with a different face, head size and hair length.
• Anti-fog and UV protection lens give clear, wide and safe vision.
•  Zabert pro swim goggles come with a free protective case and extra nose clip and earplugs.

Cap/Hat

Swimmers can be difficult to spot in the open water. Swimmers should wear a bright coloured cap/hat, which apart from keeping the swimmer’s head warm, makes them more visible to other water users.

Many of our swimmers use the Zone3 Silicone Swim Cap when open water swimming. It is made from silicone, which they find comfortable,  warm and reasonably priced.

• High quality 48g silicone swim cap
• Comfortable fit
• One Size fits all

Swimming gloves

Some swimmers use swimming gloves in cool water, to help keep their hands warm.

Many of our swimmers use Alder Edge Wetsuit Gloves when open water swimming. They are made from neoprene, they find them comfortable,  warm and reasonably priced.

• 3mm Neoprene Wetsuit Gloves
• Double Lined for Added Warmth
• Matrix Palm for Extra Grip
• Adult and Junior Size’s

Swim socks

A swimmer’s feet can be an area affected by cramp when swimming in cool conditions. To prevent this from happening, some swimmers prefer to swim in swim socks. Some swim socks have grips on the soles which can be useful for entering and exiting the water safely.

Many of our swimmers use Huub Swim Socks when open water swimming. They are made from neoprene, they find them both comfortable and warm.

• Small – up to UK size 6
• Medium – up to UK size 9
• 100% Polyester
• Large – UK size 9+

Swim vest

In cool water conditions, some swimmers prefer to wear a warmth swim vest, which is designed to go underneath a swimmer’s wetsuit.

Many of our swimmers use a Lomo Swim Vest while swimming in cold open water. They find it comfortable, warm and ideal for wearing under their wetsuits.

• Neoprene vest
• Flatlock stitching on seams
• 3mm neoprene
• Ideal for wild or for open water swimming.
• Great 2nd layer under your wetsuit.

Safety/marker buoy

Some open water swimmers use a safety/marker buoy, which they tow, to enable them to be seen more easily whilst swimming.

• These are usually bright orange in colour, with added buoyancy which can be used as a floatation device should the swimmer get into trouble or become fatigued.
• Some safety/marker buoys have a whistle attached, which can be useful for attracting attention.

Many of our swimmers use a ShineTool Swim Buoy while swimming in open water.

• Advanced Design – Swim buoy with an independent airbag, swim bubble is equipped with an easy-inflating air nozzle, it can be quickly and easily deflated, convenient and safe.
• Visibility in Open Water – The brightly-coloured swim buoy can give reassurance of visibility in areas of boat traffic, perfect for open water swimming.
• Waterproof Compartment – Our swim buoy has a dry storage compartment that is separate from the inflatable air chamber; You can easily store personal belongs like phones, ID card, wallet, keys etc.
• Adjustable & Detachable – Adjustable & removable waist belt meet for different waist size needs (fits size: 26″ – 50″) this dry bag can be worn on your waist while surfing, sailing or swimming.
• High-Quality Material – The main fabric is premium PVC, environmental protection, non-toxic, safe and durable;
• The fabric is soft and comfortable, and it does not become hard in winter.
• It can be used for swimming in various seasons of spring, summer, autumn and winter.

Lubricant or anti-chafe stick

A wetsuit can get uncomfortable during a long swim.

• It can rub against the swimmer’s skin and make it sore.
• Lubricant or an anti-chafe stick can help prevent this.

Many of our swimmers use Body Anti Chafe Balm for use in the pool and open water.

• Stop Chafed, Irritated and Raw Skin: Forms a dry, invisible barrier against rubbing caused by clothing, footwear, or skin
• Long-Lasting Anti-Chafe Protection: Apply before you get dressed on the inner thighs, neck, arms or anywhere skin is being rubbed for a chafe-free life.

Earplugs

Many swimmers find it uncomfortable to have water in their ears. To prevent this some swimmers use earplugs.

Many of our swimmers use and recommend the Zoggs Aqua Plugz Ear Plugs. Being made from one-piece silicone they find them comfortable and a good fit for keeping the water out of their ears.

• Ergonomically shaped to fit the outer ear for a comfortable watertight fit
• The set includes one pair of earplugs and a carry case, each earplug is marked with a R (right) L (left)
• Handy carry case with two holes on the bottom for ventilation
• Reusable earplugs, simply wash in clean cold water after every use and store in case
• Available in adult size or junior size (6-14 years) and made from hypo-allergenic 100 Percent silicone

Nose clips

Many swimmers find it very uncomfortable having water up their nose. To prevent this some swimmers use nose clips.

Many of our swimmers don’t like water entering their nose while swimming. They use and recommend the Savita Swimming Nose Clip to help prevent this.

• 10 packs with 10 different colours super value pack for family and friends.
• Soft and comfortable, ergonomic design.
• Made of high-quality silicone material soft.
• Nose clip keeps your nose dry, don’t worry about water entering your nose anymore. Excellent for beginners
• The Nose Clip fits both adults and children from age 7 and above.

Swimmers should ensure that they have worn and tested their swimming equipment in training before they use it in competition. 

• A competition is not the place to discover that certain kit doesn’t operate correctly, leak or causes chafing.

Pack warm clothes to wear after swimming

When a swimmer exits cold water, their cooled blood from their extremities starts circulating throughout their body, lowering their core temperature.

• This often causes the swimmer to start shivering within a few minutes after they have finished swimming.
• To minimise the risk, swimmers should dress immediately, starting with the top half of their body. Swimmers should put on a hat and gloves and have a warm (non-alcoholic) drink.

Open water nutrition and hydration

Open water swimmers require a lot of quality nutrition and hydration to be packed for a swim. This requires careful consideration, as poor or inadequate nutrition or hydration can have a negative effect on a swimmer’s performance.

Pre-swim meal

Swimmers should eat a meal 1 to 3 hours before their swim, accompanied by a drink of water. Some examples of nutritious and healthy pre-swim meals include,

• Jacket potato with cheese, tuna or baked beans plus salad
• Pasta with tomato-based sauce or pesto, with vegetables
• Rice or noodles with chicken, fish or beans
• A sandwich filled with tuna, cheese, chicken or peanut butter with wholemeal, granary or brown bread.

Pre-swim snacks

If a swimmer doesn’t have time for a meal, they should have a snack approximately 1 to 2 hours before a swim with a drink of water. Swimmers should never swim on an empty stomach.

Suggested pre-training snacks include,

• A banana (or other fresh fruit)
• A handful of nuts (not salted)
• A handful of dried fruit (e.g. raisins, apricots)
• A cereal bar, fruit bar or sesame snap
• A pot of fruit yoghurt and an apple
• A couple of slices of bread or toast with honey
• Two or three mini pancakes
• A couple of rice cakes with peanut butter

Pre-swim hydration

To ensure swimmers are adequately hydrated before their swim:

• Swimmers should drink a pint of water (20 fluid ounces/just over half a litre) two hours before the start of the swim.
• Swimmers should also drink a further half a pint of water (10 fluid ounces/just over a quarter of a litre) 30 minutes before the start of the swim.

 Hydration after swimming

Swimmers should ensure they are fully hydrated; this starts to aid their recovery process. The best time to achieve full rehydration is within 30 minutes after a swim.

Related articles on swimming nutrition and swimming hydration

We have produced related articles, on swimming nutrition and swimming hydration. You can view it by clicking these links: how to use swimming nutrition | swimming hydration.

Water temperature

The temperature of the water can have a significant effect on the safety of open water swimmers.

Cool water

Swimming in cool water carries a number of potential risks, such as:

Cold water shock

If an inexperienced swimmer suddenly enters a body of water that is very cool, they could start to suffer from cold water shock.

• As the swimmer’s body begins to rapidly cool, they will naturally take a sharp breath, which can be problematic if the swimmer’s face is underwater.
• Therefore, swimmers are advised to enter the water slowly and keep their faces out of the water, until they have acclimatised to the water temperature, and their breathing is under control.

Swim failure

When swimming in cool water a swimmer’s body can restrict the blood flow to the limbs, in order to protect its vital organs.

• This could result in swim failure.
• The first signs of swim failure are that the swimmer’s arms feel sluggish and the swimmer finds it increasingly difficult to swim.
• Therefore, if swimmers start to experience these symptoms, they are advised to get out of the water and warm-up.

Hypothermia

Hypothermia is caused by a drop in the swimmer’s core body temperature.

• This can eventually lead to loss of consciousness.
• Signs of hypothermia include shivering, numbness, loss of coordination, confusion, slurred speech, blue-grey skin and slow breathing.
• Therefore, if swimmers start to experience these symptoms, they are advised to get out of the water and warm-up.

Warm water

When the water temperature reaches 20 degrees, it’s advisable for the swimmer to remove their wetsuit to avoid overheating.

Takeaway

Open water swimming is a great swimming experience, but as it’s exposed to the elements, the condition of both the water and the swimmer can change quickly.

• Therefore, it’s important that swimmers pre-plan their swims to make sure they can swim safely in open water as possible.

Swimming resource library

We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.

For more information about joining this group please use the following link: The Competitive Swimming Exchange

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