Paddle safely tips: What is Cold Water Shock and how to prevent it?

Spring is upon us, and the weather is finally starting to warm up. It’s a wonderful time to get out your SUP and head onto the water, soaking up the early spring sunshine and watching the seasons change. However, it’s also important to be aware of paddle safety guidance to help keep you and others safe on your SUP adventures.

What do you know about cold water shock?
The consequences of cold water shock can be deadly. It’s really important you know the tips about cold water shock and exposure if you’re paddling. Not just to protect yourself but to be able to spot signs in your paddling friends and keep you all safe on the water.

DID YOU KNOW… the average UK and Ireland sea temperatures are just 12°C, and rivers such as the Thames are even colder – even in the summer. Cold water shock happens in any water under 15°C, so there’s still a high chance in spring and summer it could happen without you even realising. So please familiarise yourself with the advice, share it with your paddling pals, and prepare for your SUP adventures.

What is cold water shock?
Cold water shock happens when the body reacts when it is immersed in water under 15°C. Often, it causes shortness of breath, difficulty breathing, and restricted movement.

Let’s get into the science a little more.
What happens?
When you’re immersed in cold water, the blood vessels in the skin restrict (get narrower), making it harder for blood to flow around the body. This, in turn, increases blood pressure, as the heart pushes harder to try and get that blood around the body to keep you warm and your organs functioning. For this reason, cold water shock can cause heart attacks, even in young people with no underlying health conditions.

Your breathing can also start to change quite rapidly. With everything happening in the body at such a quick pace, a feeling of panic can sometimes come over you. The more you gasp for air and splash around, the more likely you are to inhale water. The involuntary gasping, reduced ability to control your breathing, and induced vertigo as water enters the ears means once you go under the water, it’s difficult to get back to the top.

When can you get cold water shock?
Anytime the water is below 15°C, and you immerse yourself in it, you could be susceptible to cold water shock.

It’s also worth noting that just because the air temperature is warm doesn’t mean the water temperature is. That’s what can make cold water immersion so dangerous. It could be a lovely sunny day, and you’re paddling in your top and shorts, but if you’re on a deep lake, sea, or river, the water temperature if you fall in could well be below 15°C. Make sure you’re dressed suitably in case you do take an unexpected dip!

Don’t be discouraged…there are some REALLY easy ways to stay safe!
We definitely don’t want to scare you away from the water. There are some REALLY simple ways to prevent this happening so you can enjoy paddling all year round.

The first thing to think about if you do take an unexpected swim is to stay calm. Stay calm, and get out of the water as quickly as possible. However, if something happens where that’s not possible, the RNLI recommend three simple steps if you enter the water unexpectedly:

• Take a minute. The initial effects of cold water pass in less than a minute, so don’t try to swim straight away.
• Relax and float on your back to catch your breath. Try to get hold of something that will help you to float.
• Keep calm, then call for help or swim for safety if you can.

And you should always try and follow this advice when heading out on a trip too:

• Check conditions – including water temperature. Before heading to the coast visit magicseaweed.com for full surf reports in the UK and Ireland. You should also check the conditions on inland waterways. You can find more information about reading the weather here: gopaddling.info/reading-the-weather-how-the-weather-can-affect-your-paddling-plans/
• Wear a flotation device. Always wear a PFD, and make sure you have the correct leash for the type of water you are paddling on when on. Guidance on finding the correct leash for you can be found here: gopaddling.info/stand-up-paddle-board-leashes-which-ones-right-for-you/
• Wear clothing appropriate for the amount of time you plan to spend on the water and the type of activity you’re doing. For more information on what to wear on the water, visit the Go Paddling website.

How can I spot cold water shock in myself?
If you enter the water unexpectedly or you are in the water for a longer amount of time, such as performing rescues, be aware of:

• Your breath. Has it changed rapidly? Are you gasping for breath?
• Your heart rate. Is your heart racing or beating irregularly?
• Has your movement in the water started to become difficult or laboured?

Once out of the water, try to warm up. A warm drink, high-energy foods, hot water bottle, change into dry clothes, move around… get the blood flowing through the body again to warm up.

How can I spot cold water shock in others?
Keep those pointers above in your head. If you’re out on a paddle with someone and you recognise, after they’ve been immersed in the water, that their breathing is becoming sporadic, or they’re struggling to move or talk, or have become confused, that’s a sign to get some help.

You might also notice that the person is shivering, pale, and cold to the touch. This might indicate cold water shock and mean they struggle to warm up.

How can I prevent cold water shock?
Prevention is always better than the cure, and guess what? There are some really easy ways to prevent cold water shock!

• Wear the correct clothing for taking a dip.
• Keep a spare pair of dry clothes in your dry bag.
• Pack a blanket in the car and a hot water bottle with a flask.
• Take warm drinks with you on your trip.
• Paddling in your ability, don’t use a cold day to test your paddling skills.

All really basic things to help minimise the risk.

What do I do if I suspect myself or a paddling pal suffers from shock?
If the person is pale, shivering, and becoming confused, heat them up in the best way possible. Wrap them in a blanket and give them warm drinks and high-energy foods, such as chocolate, to give the body that hit of energy and kick the system into high gear. Then, keep an eye on them, checking to see if they are improving.

If the shock is more serious or the patient is not improving, and the person is struggling to warm up or is becoming confused, don’t hesitate to call 999.

Now you’re all prepared. Knowledge is power! The more you understand, the more you can be prepared to minimise risk.