Safety first

The rules of cold water apply to beginners and champions alike. This page sums up what to check before you get in, what to do in the water and afterwards, and what to do if something goes wrong.

Important: this page is general information. It does not replace a medical examination or advice, nor a first aid course. The rules are based on the IISA Medical and Safety Regulations (in force from 1 November 2024) and international first aid guidelines.

The basic rules

1. 1

   Never alone

   Have someone on the shore who watches you the whole time and knows what to do if something goes wrong. In an emergency

2. 2

   Get in slowly

   Don't jump: in the first minute the cold speeds up your breathing, and you need to wait it out. In the water

3. 3

   Start with short swims

   Listen to your own body, not to others, and get out early rather than late. Warning signs

4. 4

   You keep cooling after you get out

   Your body keeps cooling for up to 30 minutes. Dry off, dress in layers and don't stay alone. Warming up

Health basics

Cold water puts real strain on the heart and circulation. Who should talk to a doctor first, and what medical clearance competitions require, is described in detail on the Health requirements page. Beyond that, check every time whether you are fit to swim that day:

• Not when ill

  Don't get into cold water with a cold, a respiratory infection or a fever, or while recovering.

• No alcohol

  Never swim in cold water under the influence of alcohol, drugs or medication that affects alertness.

• Well rested

  Don't start a swim exhausted, short of sleep or already chilled.

• New symptoms: see a doctor

  If you notice chest pain, palpitations, dizziness, feeling faint or unusual shortness of breath, have a doctor examine you first.

In the water

Cold water acts fast, so your time in the water has its own routine too.

1. 1

   Before

   Agree with the friend staying on shore how long and where you will swim, where your clothes are, and what the signal is if you need help.

2. 2

   Getting in

   Get in slowly, by a ladder or gradually, without diving. In the first minute the cold shock makes your breathing gasp: stop, and breathe out slowly and fully until your breathing settles.

3. 3

   Head above water

   Don't put your head under until your breathing has calmed; during the cold shock it is easy to swallow water. This is why competitions start in the water and flip turns are not allowed.

4. 4

   While swimming

   Stay close to the shore and your friend, in short stretches. If you notice any of the warning signs, head out straight away.

5. 5

   Getting out

   Get out in time, while your movements are still steady. Cold skin is numb and gets injured more easily: hold on, and accept help.

Warning signs

Watch for these signs in yourself, and have your friend on shore watch for them in you too. Any one of them means the swim must stop.

• Your stroke rate drops noticeably, your stroke falls apart.
• Your body sits lower in the water, your legs sink.
• You swallow water with every stroke.
• You can't swim straight, you lose your direction.
• You stop, or can't keep up the stroke you started with.
• Confusion, slow or muddled answers when spoken to.
• Numb, clumsy hands that can no longer grip properly.

Warming up

After you get out, your core temperature keeps dropping (after drop). Even if you feel fine right after the swim, you can keep cooling for up to 30 minutes.

• Get dry straight away

  Towel off, take off your wet swimsuit and dress in layers, with a hat, out of the wind.

• No hot shower

  Don't step into a hot shower right after the swim: sudden warming can cause a drop in blood pressure and fainting, and cold skin burns easily.

• Slowly, under supervision

  Use a sauna or hot tub only under supervision; light movement and a warm drink help. The risk of fainting and heart rhythm problems continues while you warm up.

• Don't stay alone

  Your friend should stay with you until you have fully warmed up. If shivering gives way to confusion or drowsiness, that is an emergency sign: In an emergency.

In an emergency

When something goes wrong, raising the alarm quickly and giving first aid straight away saves lives. If you can, take a first aid course.

1. 1

   Raise the alarm

   If there is a doctor or paramedic on site, alert them at once. If not, call 112. Say where you are, what happened, and whether the casualty is conscious and breathing. Stay on the line until the dispatcher says otherwise: they will guide you through what to do.

2. 2

   Rescue safely

   Help the person out from the shore (life ring, rope, pole, buoy). Jumping into cold water after them puts the rescuer's life at risk too.

3. 3

   Response and breathing

   Speak to them and gently shake their shoulders. If they don't respond, tilt the head back, lift the chin, and check for up to 10 seconds whether they are breathing normally. If not: CPR. If so: recovery position, cover them, and keep checking their breathing until help arrives.

CPR

If the casualty does not respond and is not breathing normally:

• For someone rescued from the water, give 5 rescue breaths first. Then alternate 30 chest compressions and 2 breaths.
• Press in the centre of the chest, 5–6 cm deep, 100–120 times a minute.
• If a defibrillator (AED) is available, switch it on and follow its instructions.
• Don't stop until paramedics take over or the casualty starts breathing normally. Keep going even if they are very cold.
• If they start breathing, put them in the recovery position and keep watching; if breathing stops, start again.

If they swallowed water

• Don't try to get water out of their lungs (pressing on the stomach, turning them upside down): it wastes time and can cause vomiting. If they are not breathing, start CPR at once.
• If they are conscious but coughing or short of breath, sit them half upright, and alert a doctor or call 112.
• Anyone who coughs, is short of breath, has chest pain, coughs up frothy sputum or is confused after being rescued from the water needs a medical check even if they seem better: symptoms can get worse hours later.
• If they vomit, turn them on their side so it doesn't get into their airway.

Someone who is very cold

• Move them gently, lying down if possible, to a sheltered, warm place.
• Remove wet clothing and cover them with something dry (blanket, foil blanket), including the head.
• Don't rub their limbs, don't give alcohol, and don't put them in a hot shower.
• Only give a drink if they are fully conscious and can swallow, and then a lukewarm, sweet drink.
• Confusion, drowsiness or shivering that stops are signs of severe hypothermia: call 112.

At events and competitions

• Doctor and ambulance

  At IISA competitions a medical team is on site, and an ambulance is on site or no more than 5 minutes away.

• Lifeguards

  Lifeguards trained in cold-water rescue watch the pool and can stop a swim at any time.

• Your second

  On longer distances your second watches you the whole time and takes you to the warm-up area. Their role: Your second.

• The doctor decides

  The medical check and the decision to stop a swim are final. How race day works: Competitor guide.

Official documents

• IISA Medical and Safety Regulations – in force from 1 November 2024

Before your first cold-water swim, read the health requirements and find a group near you.