My tips for cold water dipping
If you’ve followed us for a while you’ll know that cold water dipping changed my life and if your are sceptical you can read all about the start of my journey here
When I’m not running SLAM you’ll mostly find me exploring the glorious lochs of Scotland. I’ve been fortunate enough to see some beautiful sights- from cracking ice to allow me to get in during the depths of winter - to feeling the glorious sun beat on my face as I stare at the beautiful mountains and hills we are blessed with in this country. It’s been quite a journey and I know that many people are interested in getting involved, but maybe don’t know where to start.
*disclaimer- I am not a cold water coach, these tips are all based on my own experience and you should always seek the advice of a professional if you are unsure in anyway.*
Before I start, I’ll say that I learned SO much about cold water therapy from Warrior Water Women. Sharon was part of my initiation to the sweet embrace of mama nature and I would highly recommend you check out her Instagram or facebook group if you’re keen to dip with a community of powerful legends ❤️
So here are my cold water therapy tips:
What should you take with you when going cold water dipping.
Cold water dipping is a very spiritual practice for me and so every part of it from packing my bag to my little ceremony on the shore after is ritualistic. Whatever your reasons for doing it may be, a well-packed bag can make the difference between enjoying yourself and not - so here’s what’s in mine
IKEA bag - nobody wants to be faffing about with a rucksack when they are emerging from water that can be as cold as 5 degrees (even in summer) I would highly recommend packing your kit into an Ikea bag. They are big, hardwearing and most importantly - easy to access! And right now you can even get pride versions with proceeds going to support LGBTQ+ charities.
Picnic blanket - a smart piece of kit that can be used as a dry spot to place your clothes and get changed on as well as somewhere to sit for that post-dip cuppa.
Wet clothes bag - essential! Once you take your wet kit off you want somewhere to put it for the journey home. A spare bag will help you do that and make it easier to rinse off when you get home.
Loose warm layers - when you get out of the water you want to get changed quickly and have warm layers on as soon as possible- even if you don’t feel too cold. Avoid tight things like leggings and opt for joggers and jumpers, fluffy socks and a warm hat.
A changing robe- this will double up as something to change under and a warm outer layer whilst you re-acclimatise. There are many brands available but I love my passenger robe - warm, cosy and it packs into a wee bag for ease of travel, they also plant a tree for every robe purchased and make their robes out of recycled materials 👏👏
A flask with a hot drink - I don’t ever go to the water without a warm drink for after. There’s something so special about sitting on the lochside all cosy and warm with a mug of tea or hot chocolate taking in the sights around you.
A sugary snack - although we have a lot of water around us in Scotland it doesn’t mean that we should take her for granted and be complacent. Cold water can still be dangerous and if you accidentally stay in too long you might find you have a bit of a blood sugar drop as your body works hard to warm you up. Having a sugary snack in your bag can really help if you find yourself feeling a bit out of sorts.
A portable fire pit - ok so this is not essential but it is literally the best present anyone has ever given me. I LOVE a warm fire waiting for me when I get out of the water but I don’t love the residue it leaves behind on our beaches. So I take my very own fold-away fire pit to warm my tootsies up afterwards. This one also doubles up as a barbecue - win-win!
What should you wear during outdoor cold water therapy
It’s really up to you what you feel comfortable in but I would say that dipping in a wet suit won’t give you the same benefits as dipping in your skin (swimming costume/bikini) the whole point is to feel the cold, so instead of going in, in a wet suit for a long time- wear something lighter and stay in for less time.
There are no prizes for the longest time in the water- this isn’t an ego exercise- listen to YOUR body and stay in for the time that best suits you. I wear a bikini all year round but I started with a long-sleeved swimsuit like this one
Bobble hat- keeping your head warm if you’re not dipping it in the water is a good shout. Sometimes it can be colder outside the water than in it, so having your ears covered against the elements will make it a more enjoyable experience.
Water shoes- I dip mostly in lochs that don’t have the softest ground underfoot! A pair of neoprene shoes help protect your feet and also give your extremities a bit of warmth
Make sure you keep safe whilst enjoying the cold water
Cold water is no joke. Many people die every year from cold water shock or naivety around the dangers of lochs and seas. Scottish lochs are very cold and most have sudden drop-offs, this can mean that the water goes from ankle height to 10 meters deep very suddenly. You want to make sure that you have all the safety measures in place to keep yourself safe.
Know your loch - before you go dipping in a new loch get to know it. Look at satellite information for drop-offs and depths and get a feel for safe spots that you can wade out into.
Waterproof phone cover- these have on many occasions been a literal life saver. Use it to pop your phone around your neck and make sure you have easy access to emergency numbers should you need them for your or anyone else’s safety.
Tug float- I am not a confident swimmer but even if I was I would still wear one of these. It means that if there is a sudden drop or I lose my footing then I have a buoyancy aid to support me. Even the most confident swimmers can still experience shock from sudden exposure to cold water. I use this one and it also doubles up as a dry bag if you are going to swim and want space for snacks 😛
Go in a group or share your location- if you’re a solo dipper I’d recommend sharing your location with someone at home, apps like ‘find my friends’ and ‘life360’ can be super useful but simply letting someone know where you are will mean they can easily get emergency aid to you should they need to.
If you’re a social creature- go with friends, look after each other and enjoy the magic of connecting with mama nature and your loved ones.
Tips for getting in the water
Prepare - Before I get in I always set my things out on my picnic blanket. I know they are there and easy to get to when I get out. A must-do when it’s -1 outside!
Warm-up - this is so important. You don’t want to get into cold water when you are already cold. A good warm-up will psyche you up both physically and mentally. Any compound movements will be great - squats, lunges, jumping jacks, running on the spot, etc. I’d also include some breathwork to get your blood pumping and prep you for the cold!
The walk in - this is one of the most important things I learned from warrior water women- don’t be shy about going in. One tippy toe at a time and your way more likely to talk yourself out of it. March into that water with as much confidence as you can. Once it gets past your thighs take long slow steps and keep breathing! When it gets to chest height stop and take pause before taking a deep breath and as you exhale slowly drop down until the base of your neck hits the water. It’s super important you don’t hold your breath here, focus on your exhales and take in that glorious view!
Staying in - this should always be guided by your body. I’d always say get out sooner rather than later because the ‘after drop’ is no fun and there really are no medals for how long you stay in. How you feel the cold will be determined by lots of factors, things like your hormone cycle as well as stress levels will mean that some days feel colder and more challenging than others. Always be kind to yourself and look for cold pinky fingers and toes. Once you start to feel those it’s probably time to get out. Don’t stay in until things go blue or your start to excessively shiver! If you do stay in too long and find you are very cold or shivery when you get out - move around, do your warm-up again and get the heat flowing. Don’t get in your car and blast the radiators or jump into a hot shower- going from extreme cold to extreme heat can cause shock and isn’t good for you!
Once you are out
Get changed and dried asap - Because when you’re in the cold water, the blood flows to your core to keep your vital organs warm, so you might find you don’t feel too cold initially when you come out, it’s a mistake to listen to that! Get warm and dry as soon as you can, as that warm blood will start to move about and as it mixes with the blood that’s cold in your legs and arms, you’re overall body temperature will drop - so getting wrapped up will mean you’ll have a much better and safer post-dip experience.
I hope you find these tips helpful- I’d love to know if you have any more of your own and where your favourite spots to dip are! I equally love dipping in groups as well as on my own so if anyone would like to join me on my adventures please don’t hesitate to reach out!