California’s beautiful State Parks encompass over 900 miles of ocean coastlines plus thousands of miles of reservoir, lake and river shorelines. Thousands of lifeguards protect these water sources, to ensure the safety of the 50 million people, that travel to these parks each year. California’s State Parks employ around 600 seasonal lifeguards each summer. And each of these lifeguards have completed lifeguard training, certification and testing programs. Note: These programs are not swim classes, they can be seriously physically and mentally challenging.
Understanding What Type of Lifeguard, You Want to Be
Lifeguard training is job specific, that said there are the following:
Pool Lifeguards – areresponsible for public and private pools
Aquatic Attraction Lifeguards – watch over waterparks or pools that offer attractions, and a have a maximum water depth of 5 feet or less.
Waterfront Lifeguards – prevent and respond to emergencies in non-surf, open-water areas found at public parks, resorts, summer camps, campgrounds etc. life lakes, bays or rivers.
Beach Lifeguards – guard in all areas of open water with surf.
Qualifications
Typically, agencies allow you to be 15 years of age, on or before the final day of the lifeguard training course, but most expect you to be 16. As well as possess a valid driver’s license, with a good driving record, at the time of appointment. Candidates must have the ability to read and write English and have no felony convictions.
The biggest and most important qualification is you must have the physical strength and endurance necessary to rescue a struggling victim in the water.
As well all candidates must be able to detect a struggling victim in the water by having 20/20 corrected vision, and 20/40 uncorrected vision, along with passing a hearing test.
Lifeguard Certification
Obtaining a lifeguard position is not an easy task. Everyone must attend lifeguard courses that teach you the skills needed to prevent, recognize, and respond to aquatic emergencies. Participants will be trained and certified in CPR for the Professional Rescuer (CPRO), and First Aid care for injuries and sudden illness until EMS (emergency services) take over.
You will also practice using life-saving flotation devices like rescue tubes to help struggling swimmers. You will be properly trained in using back boards to help move people who may have injured their spines, and CPR barrier devices called face shields. Face shields are placed over the victim’s mouth during CPR, to prevent the transmission of communicable diseases via bodily fluids. Pool guards will also be taught how to communicate with a whistle while on duty.
Lifeguard Certification Cost
No matter the type of lifeguarding you choose, you must pass job specific certification classes. The American Red Cross, National Aquatic Safety, and the YMCA provide training courses for non-surf guards. Lifeguard training can cost anywhere from $125-$300 and can last from 21 hours-40 hours. Note: state, county and city lifeguard agencies provide their own training programs.
Lastly, everyone will be administered a qualification appraisal interview.
Lifeguard Testing
You will need to pass a job specific written test, as well as a timed swim test. These tests and trainings are to ensure that you are able to provide beach and pool safety, enforce city ordinance laws, and learn how and when to prepare and file reports. Note: Lifeguard testing and tryouts differ between states and agencies, and some begin their testing as early as February, so they can spend their Spring Break doing more intense certification training.
Lifeguard Recertification
It is best not let your lifeguard certification expire, or you will have to repeat the entire process again. Lifeguard retesting is designed to inform you of the latest and most up to date lifeguarding techniques, to keep the people around you safe. Most lifeguard certifications only last one to five years.
If lifeguarding is still interesting to you, then start preparing now. Get in the water; work on your swim strokes and endurance. Next up in this series, “what to expect at lifeguard tryouts”.
Lifeguard jobs require you to be strong, fit and able to swim. No matter what kind of lifeguard you decide to be (beach or pool), you need to start a training program. You have to be able to swim and swim well. Not only is your life at risk but also the victims you are privileged to save.
Lifeguard Apparel
Training programs start with the right clothing. Choosing the right lifeguard apparel can increase or decrease your speed. Both Men’s lifeguard boardshorts, or women’s lifeguard swimsuits can fall off in the waves, restrict arm movement, cause rashes, and become transparent over time. Baggy lifeguard apparel without draining pockets create drag and slow you down. That is why proper lifeguard apparel is dire.
Women’s Lifeguard Swimsuits
Our lifeguard store carries a variety of one piece and two-piece lifeguard swimsuits made for competitive women. They are made from top quality materials; and they fit right and stay on through the roughest conditions. The X-Back Elite a one-piece lifeguard swimsuit and the Surf Bikini a two-piece lifeguard swimsuit are both durable, outrageously comfortable, and are double lined with cute thin straps.
Men’s Lifeguard Boardshorts and Trunks
For those men who prefer board shorts our lifeguard boardshorts come with a rash free guarantee, have self-draining pockets and are made with ultra-soft nonabrasive material. The hottest trend for male lifeguards this year is the more efficient Watermen Short or boardshort liner worn under their lifeguard boardshorts. These boardshort liners, also known as compression shorts are made for the water, workouts and competitions. Watermen compression shorts help stabilize the joints and keep muscles warm, preventing muscle strain. Research shows that the compression shorts help decrease the heart rate and the lactic build up in athletes, therefore reducing the time it takes for muscles to repair themselves.
Note: Keeping your muscles warm before and after workouts or competitions is very important. Jumping in water with cold muscles can create all kinds of muscular problems. Remember cold muscles equal slower swim times and cramped muscles.
Male lifeguards, especially in winter often wear rashguards to help keep the upper body warm.
Physical Lifeguard Training
Swim Strokes
The two most commonly used strokes in competitions are the freestyle and breast stroke. You may choose any style stoke you feel most comfortable with, but the freestyle stroke known as the front crawl is the most common and is the fastest. Beginners who are uncomfortable in the water need to practice this stroke. The freestyle stroke burns around 500-700 calories an hour with moderate to high intensity.
Using the breaststroke in practice will build strength in your shoulders, legs, hamstrings, triceps, inner thighs, and builds strong chest muscles. This breaststroke is performed while you are on your chest, and you swim without moving your trunk. This breaststroke burns approximately 720 calories in an hour.
Developing Your Own Technique
Your personal technique can improve your time, and increases your endurance. Simple improvements can be made just by changing the position of your hands and feet. Your swim stroke should be pulled straight back as you roll on your side, and take a breath, and your elbow should come straight up by your ear as it reenters the water. You want to extend and glide as much as you can with each stroke. Make sure you stretch your body out and roll slightly as you reach forward. Using a pair of lifeguard fins will teach you to use your upper leg and glut muscles, creating a more powerful kick rather than using just your knee and foot. Swim fins also help by increasing the flexibility of your ankles. You should also use swimmer’s snorkel, so that you can focus on body rotation and arm strokes with ease.
Do not hold your breath under water while swimming. Instead practice bilateral breathing. You can do this by exhaling when your face enters the water, and blowing out through your mouth.
Note: It is important that the air is blown out slowly, exhaling too fast might obstruct the next inhalation, causing hyperventilation.
Warm-ups
Always remember to do warm up exercises and stretch your joints, and muscles before you enter the water. Three sets of 8 full body squats will warm up hips, legs and back. Rotating the arms forward and backwards in both small and large circles will loosen up the shoulders and bring blood to the arms. Even doing a light jog will help increase oxygen to your muscles. And as always have plenty of fluids handy to keep your body well hydrated.
Weights
The use of weights will help make you stronger. Swimmers improve their performance and endurance by building muscle in their upper body. Remember powerful shoulders and arms propel you through the water. You do not need to use weights daily; remember your body requires rest days to allow the muscles to recover. It is important to develop your own weight strength program and aim to increase repetitions. At home or at the gym you can use standing dumbbells, resistance machines or exercise bands to build muscular strength and endurance.
Diet
A swimmer’s diet needs to combine protein and carbohydrates to ensure there is good muscular growth and endurance.
Pre-workout Meal
A great pre-workout meal is wheat toast with fruit, banana with a little cinnamon has been linked to stabilizing blood sugar, and improving brain function. If bananas aren’t your thing, try yogurt with a ½ a cup of trail mix, or even a yogurt and fruit smoothie
After Workout – Recovery Meal
When you are in recovery mode try grilled chicken with steamed veggies. If you must pan cook the veggies opt for olive oil instead of butter. Another option for those seafood lovers is salmon with sweet potato.
Whatever you choose to eat, just remember this is what will fuel you through to your optimal condition for what comes next, lifeguard certification and testing, which we will discuss in detail, in the next post.
Millions of visitors and locals hit the beaches, lakes, rivers and pools each year. But sometimes we need a little help, and there are lifeguards in place to do just that. No matter what kind of lifeguard you are, your one number task is not rescuing people, instead your main duty is to prevent and protect the public from getting into a dangerous situation in the first place. As a lifeguard, you are constantly looking for potential danger, and your job is to warn people before that danger becomes an issue.
Surveillance, Emergency Care, Maintenance Duties
Lifeguards are responsible for keeping swimmers’ safe, and must be able to intervene in dangerous situations. During lifeguard training, lifeguards learn to identify emergency situations quickly.
Lifeguards caution people against using unsafe areas, or using illegal conduct, such as drinking or fighting. That means as a lifeguard you must be able to remain calm in all situations, if you panic or show fear the victim or the trouble maker will know it.
Beach Lifeguards
Beach lifeguards will warn people about rip currents, remind parents that waves will knock their children down, and to keep your loved ones within view. Beach lifeguards must be proficient in using two-way radios for contact, and coordinate activities between the different emergency rescue units. Beach lifeguards also have to maintain daily information on weather and beach conditions.
Beach lifeguards are constantly scanning the water in a similar pattern as a pool lifeguard, but they have a much larger surface to cover, and can rarely see below the water, so it is important to keep the beach lifeguard vigilant. Most facilities frequently rotate beach lifeguards from station to station to help them stay fresh and alert, and to offer breaks from surveillance responsibilities. Beach lifeguards, as well as pool lifeguards must be distraction-free, that means no cell phones and other items that take their eyes off the water.
Pool Lifeguards
Pool lifeguards keep patrons’ safe around and in the pool, from reminding people to walk, so they avoid slip and fall injuries, to stopping rough housing. They also teach swim lessons, and encourage things like the buddy system to keep you safe. Beach lifeguards supervise the use of water slides, and diving boards (if applicable), as well as pool maintenance, such as checking the swimming pools chlorine and pH levels.
Pool lifeguards scan the water, just like beach lifeguards do, looking for swimmers in trouble. They are trained to make a scanning pattern, by sweeping their eyes side to side or up and down looking at sections of the zone they are responsible for. This scanning method will happen every 10 seconds. It is suggested that they change their posture, position, and pattern every five minutes to keep them aware.
Both Beach and Pool Lifeguards
Provide emergency care and treatment such as CPR, and or use equipment like using spine boards and rescue tubes, as required until the arrival of EMTs. This year in particular beach lifeguards have had to administer first aid for stingray stings, using portable stingray kits.
Both lifeguard types perform various maintenance duties, as directed, to maintain a clean and safe facility.
Both lifeguard types will prepare daily activity reports.
Now that you understand some of the day to day duties of a lifeguard, our next posts will cover what it takes to get through lifeguard training, followed by lifeguard certification and testing, and ending with what to expect at lifeguard tryouts. Once this series is complete, you will have all the information you need to make an advised decision on whether or not becoming a lifeguard is right for you.
Whether you are waiting for a rescue, your competition to begin, or you have just completed your event, there are a variety of hoodies, windbreakers and sweatpants to keep you warm and help get rid of the after chill. Here are some of our favorites.
Humboldt Hoodie
Say you are lobster diving from your kayak, and the water temperature drops, and your body is racked with chills, so it’s time to return to shore. You strip off your damp or wet clothes and want to put on something super soft and warm, we suggest reaching for a Humboldt Hoodie. Humboldt Hoodies are much thicker than your average weight cotton hoodies. The Humboldt hoodie is like wrapping yourself in a fleece blanket. It’s made to fit comfortable, so you can easily layer up. It has a zipper instead of being a pullover keeping your wet from soaking the fleece. It is electronic reach with headphone eyelet and an inside media pocket, it even has thumbholes in the cuffs.
K-38 Jacket
How about if the wind is blowing off the mid-February ocean water, and it’s raining lightly while you are warming up for that long open water swim. Your sweatshirt has gotten heavy and saturated with rain. Your phone no longer works because it too is soaked. This would have been the ideal opportunity for a K-38 Jacket instead of your cotton sweatshirt. The K-38 Jacket is made with 100% waterproof nylon and water resistant seams. The front snaps are great for that quick release right before your race starts keeping your muscles warm until the last minute, before you enter the icy water. And if you sweat a lot, this jacket has underarm grommets for ventilation, which allow you to set the temperature you desire inside your jacket.
Watermen Shepra Hoodie
Picture, you just got out of the frigid water after windsurfing at the Columbia Gouge in Oregon. You’ve been pounded by the chilly east wind for hours, your cold, your muscles are sore. This is the perfect time for a Watermen Shepra Hoodie to be waiting for you on the beach. The Sherpa Hoodie is a super thick soft sheep like fleece lined jacket. The Sherpa Hoodie even has fleece lined pockets for those cold cramping hands to thaw quickly.
Baja Hoodie
The whale sharks are in Baja this time of the year. The water is still warm and swimming without a wetsuit is a dream. As the sun sets and the whale shark scouting is finished for the night. In typical Baha fashion the wind kicks up lowering the temperature around you and you need to put on a light jacket. The Baja Hoodie is a mid-weight cotton jacket that is perfect for the pre-winter weather.
Watermen Pant
When your body is wet, your clothes will stick to you, making it difficult to pull on a pair of pants. The Watermen pant is different, there is no pant like it. It’s like a sweatpants, but not exactly. These pants are built to last and are made in the USA from 100% heavy-duty preshrunk cotton. They are chosen by watermen and lifeguards across the globe for their exceptional comfort, fit, and extra deep pockets and worn on dawn patrol, workouts, training, or whatever. The Waterman Pant has an elastic waist and draw cord for quick and easy removal. Choose from two types of cuff: with elastic for a more casual look, or without elastic for a more dress look. Don’t leave home without them!
We know the importance of being prepared mentally and physically, so we design equipment and clothes that withstand the elements. The wrong gear can mean injures or even death, so it is best to be prepared.
How can they do it with no wetsuit? How can people will themselves to take off their clothes and get into frigid water? Are they crazy?
Cold water, cold weather and cold bodies, nothing stops the true watermen. Lifeguards and Coast Guards must perform dangerous cold-water – sometimes even icy – winter rescues and participate in winter try-outs and practice rescues all year long. As well, tri-athletes, competitors and adventurous individuals frequently brave the frigid waters.
Sometimes a wetsuit won’t work or doesn’t make sense depending on the activity or sport involved. According to a longtime friend, watermen and professional California State lifeguard, a wetsuit just doesn’t make sense, “if you want to get to the water in 5 to 10 seconds”. In some sports and competitions, a wetsuit isn’t worn unless absolutely necessary because it slows you down and restricts range of motion, both inside and outside the water.
So how do Watermen enter the bitter cold water to swim, sail, kayak, ride, spearfish, dive or do a multitude of other sports without hesitation, you ask; well here is how.
Keeping warm in cold water comes down to wearing the right protective layers such as compression shorts and a long-sleeved rashguard. It really helps to acclimate to the water temp, but that’s not always applicable/possible. Lifeguards going out on an emergency rescue don’t have time to squeeze into a wetsuit. Although watermen in a sailboat, kayak or SUP aren’t inside the water, the Watermen compression shorts will block the bitter wind and splashes to prevent stiffening muscles and even cramps.
Cover Your Upper Body
Watermen yearn for warmth without losing mobility or speed. Covering your body is the key to cold water performance (& survival!). Cover your upper torso with a rashguard. A rashguard holds a little heat close to your body and blocks constant bouts of cold water. It keeps the muscles warm to prevent cramps and muscle weariness, and helps with muscle support. They also help prevent abrasions caused from boards, life vests or wetsuits. Original Watermen rashguards allow a full range of motion for paddling or swimming, while guaranteeing rash free protection because they’re built with breathable, soft, 4-way stretchy AquaFast Extra Life Lycra and low-profile flat-locked seams. They come in short or long sleeves.
Another way to stay warm is by wearing surf shirts, which are similar rashguards but looser fitting. Our rashguards and surf shirts are hydrophobic, quick drying and water repellant. Layer the rashguard or surf shirt with a wetsuit, dry suit or a survival suit.
We also make these for your little ones. Rashguards and surf shirts will keep your child from suffering blue lips after swimming. Not only will it keep your kids warm, but also provide sun protection UPF 50+. The surf shirts are made with special looser fitting fabric giving kids a t-shirt like feel. No more rashes from boogie boards or sand. Note: surf shirts are made with chlorine-block material making them great for swimming pools.
Cover the Lower Half
Watermen never forget the lower half of their body, and Watermen compression shorts are their go-to. Wear these amphibious men’s compression shorts on their own or use them as boardshort liners since they slide easily under almost anything.
Not all compression shorts are made the same. Our compression shorts are made to be used in the water as well as on land, and they are perfect for people with active lifestyles. These low-drag compression shorts streamline your body, shaving time off your rescues and races. The tight-fit compression offers more benefits in addition to extra support and warmth. Compression shorts boost athletic performance by improving blood flow which helps reduce muscle fatigue and promote faster muscle recovery.
Are there compression shorts for children? Our “junior”-sized compression shorts range from small to large, so your child no longer has to worry about sand gathering in their cotton underwear leaving them wet and cold, and/or causing rashes.
*Bonus*: if you are a year-round lifeguard or want to get serious in a year-round water sport, you may want to consider neoprene socks (& hoods). Exposure to cold water often results in a throbbing feeling, but having neoprene on your feet allows you to slowly adjust to the temperature without any painful annoyance. Even professional racers use neoprene socks, though it is suggested to take them off once your body has adjusted to the current water temperature.
ACCLIMATE when Possible
If you’re exercising or competing inside the water, it’s really helpful to acclimate your body to the water temps before you go 100%. When you first dive in keep your body moving with swift/quick movements and it will get used to the cold. Give yourself minimum of 10-15 minutes to fully warm-up before hitting full throttle. Unless you’ve practiced cold water entries, it’s best not to dive, jump or run into the water until your body has warmed up and adjusted.
So, stay warm in cold water with Watermen gear! At Original Watermen, we back our products as being the best for creating a feeling of a warm water environment in the most frigid water, and making the highest quality apparel even for the harshest of winter months.
Baja California Mexico is a surfers paradise but also a brutally harsh environment for humans to survive in. Adventures in Baja, away from the main towns, are not for the air conditioning hotel going types. Dirt is everywhere, cacti are everywhere, and there is no fresh water to speak of. No wonder it hasn’t been developed. Traveling in this dusty land requires street smarts, survival instinct, and experience. You will most likely need two of everything because Baja giveth and Baja taketh away. Expect to get lost, and expect to get stuck, but most of all, expect an epic adventure. The following is a list of some of the essentials I like to bring with me when exploring the remote reaches of this barren land.
1) Full size spare tire– Although there are llanteras, or tire shops in English, it is a necessity to have a full sized spare when searching for that remote point break. I have guys get stuck fifty miles from the main paved road and I have had to tell them, “Sorry. Best of luck as there is nothing I can do. I will tell the next campo owner.” Note: It could be days until the word travels down the road and a tire guy comes to help you.
Repair kits help and so do compressors, but they are both useless if you shred a tire.
2) Water– It is hot and it is dry. It’s a desert, so this should go without saying, but bring twice the water you think you will need for your trip, including enough water for cooking and cleaning.
3) Food– While a lot of old Baja lizards don’t bring ice or coolers on their multi week or month adventures, it is possible to bring refrigerated goods. Let them enjoy their warm beer and rice dinners. The new technology in coolers allows you to keep block ice for well over a week at a time. Just keep the cooler out of the sun by hanging your boardshorts on it. There are few things better than a cold beer after an all-day surf session.
Food should be easy to prepare and able to survive a bumpy truck ride. Sealed packages of non-refrigerated chorizo and a few eggs make a great easy breakfast. Bring a lot of tortillas and anything else that doesn’t require a tremendous amount of water to cook. But if you forget tortillas I suggest getting them fresh there! If you are camping near a local fish camp, you can usually buy fish off the locals for super cheap, and even pay them to take you fishing when the surf gets flat. I have seen guys paddle out to shrimp boats offshore and buy a kilo bag (2 pounds) of shrimp for 20 U.S. dollars.
Bring a lot of food, but don’t go overboard. Plan your meals. Water and food are some of the heaviest items and take up most of the space in your vehicle.
4) Shovels– Even four-wheel drive vehicles get stuck. Plus, you will need this to bury your poop. It’s a smart idea to dig a hole deep enough, so the coyotes wont dig it up again. Go the bathroom as far away from where others are camping as you safely can. It is sad when you drive all that way and see toilet paper scattered everywhere in the bushes behind camp.
5) Lighting- Solar lights are the way to go. There is no shortage of sun in Baja. The company Luci makes a great light that compacts into almost nothing, but is quite bright as a canopy light. Make sure everyone in your camp has a good headlamp. It can be quite annoying to hold a flashlight while cooking.
6) Shade- Having shade and battling the wind is a tough egg to crack. Pop up type tents are easily blown away, so bring lots of rope and stakes to hold them down. Be prepared for the wind to switch without warning. Baja is almost always windy.
Note: your shade structures also make a convenient place to hang a surf shirt or rashguard. The sun and sand are relentless and unless you are a scorpion or reptile you will shrivel up and go crazy if you can’t get out of the elements some way or another.
7) Shoes- Bring a few pairs of sandals and some shoes or boots. Your feet will thank you. Make sure you put them out of reach of coyotes, they are known to go through your trash and take shoes in the night.
8) Sun Protection– Bring a good hat like a snapback and lots of sunscreen. I suggest bringing SOLRX. And bring an extra pair of sunglasses.
9) Bug spray – For certain rare areas near fresh water. They are relentless.
10) First aid- The basics, and know how to use them, and where the closest real hospitals are. Fin cuts are no joke down there. They are trip enders.
But far worse are stings from Sting Rays, which are relentless in Baja, so I suggest a portable sting ray kit as well.
11) Insurance- Get good Mexican insurance for your vehicle, it is required and will get you out some serious trouble if you do crash or get pulled over. Note: You can easily purchase this insurance right before crossing the border.
I hope this list helps, as these are just a few items you should have in Baja, anytime of the year. Also, please know, that this list could go on and on, so remember to be prepared for everything and anything, including some of the most incredible morning sunrises over the ocean.
California’s beautiful State Parks encompass over 900 miles of ocean coastlines plus thousands of miles of reservoir, lake and river shorelines. Thousands of lifeguards protect these water sources, to ensure the safety of the 50 million people, that travel to these parks each year. California’s State Parks employ around 600 seasonal lifeguards each summer. And each of these lifeguards have completed lifeguard training, certification and testing programs. Note: These programs are not swim classes, they can be seriously physically and mentally challenging.
Hoodies, Jackets and Sweatpants
So, stay warm in cold water with Watermen gear! At Original Watermen, we back our products as being the best for creating a feeling of a warm water environment in the most frigid water, and making the highest quality apparel even for the harshest of winter months.
Baja California Mexico is a surfers paradise but also a brutally harsh environment for humans to survive in. Adventures in Baja, away from the main towns, are not for the air conditioning hotel going types. Dirt is everywhere, cacti are everywhere, and there is no fresh water to speak of. No wonder it hasn’t been developed. Traveling in this dusty land requires street smarts, survival instinct, and experience. You will most likely need two of everything because Baja giveth and Baja taketh away. Expect to get lost, and expect to get stuck, but most of all, expect an epic adventure. The following is a list of some of the essentials I like to bring with me when exploring the remote reaches of this barren land.