Dive into the Chill: Essential Tips for Cold-Water Swimming Success!

Believe it or not, there are numerous cold-water swimming fans in the region, and its popularity is on the rise! Dena Marshall, the founder of water-strong and a cold-water swimmer, joined us to explain how you can join in the fun as well!

Locations for cold-water swimming in the Portland vicinity –– Similar to many cities, Portland boasts a maturing community of open water swimmers. Most groups are loosely organized and communicate through social platforms or group chat applications. We all know each other, intertwining for swims periodically. WaterStrong can assist in linking individuals with swimming opportunities. Presently, there are no officially organized cold water swim groups or events in Portland, save for the extremely popular Polar Plunges coordinated by the Special Olympics of Oregon.

For a cold-curious swimmer, or an experienced open water swimmer seeking to connect with others, I’d suggest getting in touch with a swimming group in your area and inquiring about cold water swimmers. From there, partner up, devise a plan, and give it a try!

There are several spots around Portland where cold water swimmers enjoy a splash:

• Vancouver Lake
• Fallen Leaf Lake
• Hagg Lake
• Willamette River at George Rogers Park, Sellwood Park, Hawthorne Bridge, Cathedral Park
• Columbia River at Frenchman’s Bar, Broughton Beach, Kelley Point, Sauvie Island

How to engage safely — Safety is crucial. Above all, swim with a companion and be aware of your limits. I often say, “swim to swim another day”.

1. Always swim with a partner and maintain clear communication. Keep each other accountable to your plans.

2. Use a timer to monitor your duration and a thermometer to check the water and air temperatures

3. Utilize neoprene gloves, booties, caps, and wetsuits to aid in the recovery process. Carry a swim buoy for enhanced visibility.

4. Begin gradually, one minute at a time, and progress from there. Start with your face, feet, and hands – these areas are the most vulnerable to cold.

5. You’re establishing a relationship with the cold; view it as a long-term journey and pay attention to your sensations and changes as time goes on. Some days will feel more manageable than others (just like anything else).

6. Your rewarming strategy should be effective: Change out of your cold, wet clothing and into cozy, warm, dry attire within 5 minutes. Move away from the wind and rain. Keep a thermos of warm beverage handy. Consider a warm water rinse and footbath to promote circulation in your extremities.

7. Be vigilant for signs of hypothermia. If you perceive yourself (or your companion) slowing down, struggling to construct sentences, or feeling indifferent, this is concerning. As promptly as possible, get dry, warm up, and remain alert – do not take a nap.