Toasty Toes, Toasty Head makes for Joy in Cold Water, now go swim!
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Time to read 2 min
As a swim coach, I work with many athletes who train in open water year-round. Whether you’re braving the ocean, a lake, or a river, cold water swimming presents unique challenges, especially when it comes to staying warm. Over the years, I’ve helped my clients find the best ways to stay comfortable and safe in chilly conditions. If you’re looking to extend your swim season or just make your cold-water swims more enjoyable, here are my top recommendations.
1. Wear a Neoprene Cap
One of the easiest ways to retain body heat while swimming in cold water is to wear a neoprene swim cap. Your head loses a significant amount of heat, so keeping it covered can make a big difference. Unlike standard latex or silicone swim caps, neoprene caps provide insulation, keeping your head warmer even in frigid temperatures.
I always recommend choosing a brightly colored cap, such as orange or green, for added safety. Open-water swimming often means sharing space with boats, paddleboarders, or other swimmers. A highly visible cap makes you easier to spot, reducing the risk of accidents.
Xterra Wetsuits has multiple sizes of swim caps in multiple colors, including:
ORANGE - https://www.xterrawetsuits.com/collections/accessories/products/orange-neoprene-swim-cap-special
Plus, by having a different color your swim buddies can see you while you are swimming with them.
2. Protect Your Feet with Neoprene Booties
Your feet and toes are often the first things to go numb in cold water, which can make swimming uncomfortable—even painful. That’s why I encourage my clients to wear neoprene booties. These provide an extra layer of insulation, keeping your toes warm and preventing that dreaded stiff, frozen feeling.
Another bonus? Booties also protect the bottoms of your feet when entering or exiting the water. Whether you’re walking over sharp rocks, navigating a rough shoreline, or stepping on cold, wet sand, neoprene booties help prevent scrapes, cuts, and discomfort.
Looking for a simple and great pair of neoprene swim socks? Check out what Xterra Wetsuits has here with the Lava Booties: https://www.xterrawetsuits.com/collections/accessories/products/lava-booties-special
For a “pro tip” remember that neoprene expands so you want your booties snug.
3. Warm Up Before and After Your Swim
Staying warm isn’t just about what you wear—it’s also about how you prepare. Before getting in the water, do some light dynamic stretching or jogging to get your blood flowing. This helps minimize the initial shock of cold water and can make your swim feel more manageable. If you have stretch cords use them to warm up your arms and shoulders.
After your swim, change out of your wet gear immediately. Keep a dry robe (Check out Xterra’s Lava Robe which is almost like a parka), warm clothes, and a hot drink ready for when you get out. This helps prevent post-swim chills and allows your body to recover faster.
Pro tip is to have a couple of 1-gallon milk jugs filled with hot water. If you ever find yourself in Avalon on Catalina Island, join the Catalina Island Swim Club at the Casino where you will see almost everyone with warm water jugs. Ask for “Charlie” and he’ll let you have some of his water.
4. Gradual Acclimation Helps
If you’re new to cold-water swimming, start with shorter swims and gradually build up your tolerance. Your body will adapt over time, and what once felt unbearable can eventually become an invigorating and even enjoyable experience.
Final Thoughts
Swimming in cold water can be incredibly rewarding, but staying warm is key to making it a positive experience. A neoprene cap and neoprene booties are simple but effective pieces of gear that can significantly improve your comfort and safety. Combined with proper preparation and post-swim warming techniques, these tips will help you make the most of your cold-water swims.