Warmth 101

for Swimmers

Water has 25 times the heat-stealing power of air! I am a kayaker and river guide, and we do our guide training in April, when the river is usually about 40F (barely melted snowpack). But swimmers are even more exposed than guides! However, there are still ways to keep them warm.

Lose Less Heat

Towels! get dry. Bring a towel for each event/ each time you get out of the water. Wet towels don’t dry wet swimmers.
Parka - with a zipper that works! I noticed a few swimmers weren’t zipping their parkas because the zippers were hard to zip - make sure it closes some way - if not zipper, then buttons, belt, duct tape, even a jump rope would do the trick!
Non-cotton clothing - the thicker, the fuzzier, the sillier, the better - fleece jackets, pants, hats, socks or all of it in one ( fleece onesie! ). Avoid cotton like Covid - it soaks up the water and tries to keep it right where you don’t want it. Make sure the fleece doesn’t allow too much air flow.
Full Foot shoes - both for foot warmth and staying active (no sandals!)
E-blanket - warm and VERY small. I always keep a space blanket for emergencies. A space blanket once saved my life! Normal blankets work too!

Make More Heat

Water, water water - for drinking. Water is the problem and the solution. A well-hydrated body can move blood around better. Dehydration severely limits a body’s ability to keep warm in the cold, or keep cool in the heat. Sport drinks with electrolytes are even better.
Light sugary snacks - fruits, fruit snacks, juice, yogurt, chocolate milk, fruit smoothies…. never eat anything heavy before or at a meet - not the morning of, not the night before. And by ‘heavy’ I mean protein (meats), fats (ice cream or cheese) or complex carbohydrates like potatoes or whole grains. I know many are trying to eat really well, only eating complex sugars and avoiding simple sugars like the plague… but complex sugars need more time and energy to digest and often steal that energy from where it’s needed for keeping warm and swimming fast.
Warm.. watery… drinks in a thermos - warm water, apple cider and hot chocolate are great for warmth and energy. Be careful to stay away from diuretics like tea and coffee - they force the body to get rid of water. Warm water (~100F) can even be poured onto a swimsuit to replace the cold water, then dried quickly and put on fleece and parka before the warm water has a chance to cool down.
Active clothes and shoes - if the swimmers are up and moving, their muscles continue to work, and continue to produce warmth. When kids get cold, they tend to move less, then don’t produce as much warmth making them even colder! We do what we can to keep them moving but clothes and shoes can help or hinder movement.
Heated blankets or clothing- this is a thing!! Actual battery powered heat pads in clothing! Nor is it expensive, bulky or especially unfashionable. Kids Winter Heated Vest Windproof Jacket

It is always an option to head home early. We will understand. 'Building character' is often harrowing.

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