How to Acclimate Temp-wise

It's not uncommon to live in a region where you can't get the appropriate climate training in water temp-wise, but what can you do if you don't have access to colder or warmer water temps for training? Whether you're preparing for a channel crossing or a sweltering swim across a tropical bay, acclimating your body is super important, as is testing your feed and equipment plan in race-day conditions.

Here’s how swimmers can condition themselves for the demands of hot or cold water even when the temperature in their training environment isn't realistic to the demands of the event.

Acclimating for Cold Water Swimming

Cold Showers and Baths

One of the most accessible methods for cold adaptation is regular exposure to cold water via showers or ice baths:

Start gradually: Begin with cool water and lower the temperature slowly over days or weeks.

Start with shorter sessions and work up to longer sessions. Remember, standing stationary in the shower is a colder experience because you're not able to generate heat by moving your body like you would while swimming. Even shorter exposures can be acclimating.

Ice Baths in Cold Tubs

If you're interested in sitting in you-flavored water, you can always invest in a cold tub or simply fill up your bathtub with cold water. If your water doesn't run cold enough, you can add ice. You can freeze Ziploc bags or purchase reusable ice packs to save on purchasing or using up all your edible ice!

Although ice baths aren't a complete substitute for swimming in cold water, they do help with the physiological adaptation and reduced cold shock response. They're also a great way to learn how to power through after drop and test using warm feeds.

Swim Down the Temps

Train in cooler air temperatures with minimal gear (if safe) to simulate cold exposure as autumn brings cooler weather into your region. This can even work with outdoor temperature-controlled pools. Swimmers can exit the pool throughout the workout to use evaporative cooling to chill themselves.

If you usually train in a wetsuit, try using the wetsuit for shorter and shorter portions of your workouts. You can use a Quackpacker to haul it after you strip it off mid-swim!

Breath Control & Mental Preparation

The mental aspect of being uncomfortable and cold takes training too! Swimmers should be diligent in meditating to learn breath control and visualization techniques to imagine how the cold water will feel. Imagine the needles from the cold water touching your skin and the vasoconstriction of your digits, limbs, and face. Visualize the after effects of blood recirculating, sometimes painfully, as you complete your swim. Talk yourself through the stages of becoming cold, becoming warm, and after drop.

Acclimating for Warm or Hot Water Swimming

Use Hot Air Temps and Humidity

If you can’t access warm water, raise your air temperature by using a sauna post-workout or sitting in a hot tub for 5-10 minutes after training. Also, call all your local pools to find out which one has the warmest water temps and train there as frequently as possible.

Add Layers

Although it will be less comfortable, adding layers, even in the pool, can help. Wearing a wetsuit, extra thick caps, and ear plugs can help trap heat around your body and increase heat stress.

Out-of-Pool Acclimatization

Desperate times call for desperate measures, like doing dry lands or lifting in a hot room or outdoors on hot days. Be careful to avoid full-blown heat exhaustion or heat stroke.

As you test this method out, keep workouts short at first and monitor your hydration and heart rate closely. You can then build up to longer or more frequent sessions as you build heat tolerance.

Ramp Up Hydration

In warmer water temps, you will sweat more, which means there's more body fluid lost than usual. Simulate needing to increase your hydration and electrolyte intake by consuming feeds more frequently or monitoring how much you intake on each feed. If you usually consume 4 oz per feed, consider bumping up to 6 or 8 oz per feed in training so your stomach is ready to consume that volume during your event.

You may also need to add additional electrolyte supplements to prevent cramping and imbalances. Try out adding more electrolytes into your fuel by using denser feed mixes or adding salt, potassium, or other supplements during your workouts.

Train Without a Wetsuit

Yes, in the "Add Layers" section, I did state you should incorporate more layers, including a wetsuit, in training to increase heat stress. But, there's a fine line to wetsuit training, as you don't want to develop poor technique or body position habits by relying on the buoyancy from a wetsuit. You should still train without a wetsuit to maintain proper long-distance strength and form (and don't let your legs or butt sink!).

Get Greasy

It's likely that for a hot swim, you'll need to wear sunblock - maybe more than usual, or a different type. Experiment with sunblock and anti-chafing creams in your regular swims to prepare for the grease-tastic feeling all over your body AND confirm you're not going to get burnt to a crisp.

Whether cold or warm...

Acclimate Locally, Taper Globally

If your event location allows, arrive a few days early to get used to the actual water temperature. Even 2–4 days of in-situ acclimation can make a difference and lower your anxiety levels about the conditions. Make sure to take frequent dips and get some taper swims in before the event once you're on-site!

Safety First!

Acclimating to extreme temperatures carries risks. If possible, train with a buddy or notify someone when doing any type of extreme temperature training, just in case. Monitor yourself and your training buddies for signs of hypothermia (cold) or hyperthermia/heat stroke (hot). Temperature training can be really stressful on the heart; if you're concerned, talk to your doctor about how to temp train safely.