The Best Tips for Treading Water Without Getting Tired

Introduction

Treading water is a critical swimming skill that keeps you afloat in one place while allowing you to rest, breathe, and stay safe—especially in deep or open water. But many beginners find it tiring, especially after just a minute or two. If you’ve ever felt exhausted trying to stay afloat, don’t worry. With proper technique and a few smart adjustments, anyone can learn to tread water efficiently and with less effort. In this guide, you’ll learn the best tips to help you tread water without wearing yourself out.

Why Treading Water Can Feel Tiring

Treading water often becomes exhausting when:

• You use unnecessary or inefficient movements

• You tense your muscles and fight the water

• You forget to pace your breathing

• You rely only on your legs or arms instead of using both together

• You don’t use body positioning to your advantage

The key to success is working with the water—not against it.

Tip 1: Use the Eggbeater Kick for Efficiency

The eggbeater kick is the gold standard for efficient treading, especially for lifeguards and water polo players.

How it works:

• Sit in an upright position in the water, knees bent like you’re sitting in a chair.

• Move each leg in a circular motion in opposite directions, like riding a bicycle with one leg clockwise and the other counterclockwise.

• Keep your feet flexed and your movements smooth and steady.

Why it helps:

• It provides constant lift with minimal effort.

• Your hands are free for balance or holding an object.

• It allows long periods of treading without fatigue once mastered.

If you can’t do the eggbeater yet, start with a scissor kick or flutter kick and work your way up.

Tip 2: Keep Your Hands Relaxed and Sculling

Don’t let your arms go limp, but don’t overwork them either. Use your hands to perform a gentle sculling motion:

• Extend your arms out to your sides, just below the surface.

• Move them in and out in a small figure-eight motion.

• Keep your fingers relaxed and slightly open to feel the resistance of the water.

Sculling helps maintain balance and adds lift without tiring your arms.

Tip 3: Stay Vertical and Relaxed

Your body position plays a big role in efficiency. Keep your body upright, with your head and shoulders just above the water.

Tips:

• Tilt your chin slightly up but don’t strain your neck.

• Relax your shoulders and avoid hunching.

• Allow your body to bob naturally with the water.

• Avoid trying to stay completely still—slight movements help with balance.

Trying to force yourself perfectly still or tense can actually waste energy.

Tip 4: Breathe Rhythmically and Calmly

Many beginners forget to breathe or breathe erratically while treading, which increases anxiety and fatigue.

What to do:

• Focus on slow, steady breaths.

• Inhale through your nose, exhale through your mouth.

• Use breathing as a rhythm to pace your movements.

Staying calm and breathing well keeps oxygen flowing to your muscles and helps you stay afloat longer with less effort.

Tip 5: Use Buoyancy to Your Advantage

Your lungs act like natural flotation devices when full of air. Take a deep breath and let that help keep you at the surface.

Additional tips:

• Avoid pressing downward with your arms—this wastes energy.

• Let your body rise slightly with each inhale.

• Use the water’s resistance gently; don’t fight it.

Floating slightly higher can reduce how much work your legs need to do.

Tip 6: Practice with Floatation Support

If you’re new to treading water, start with support:

• Use a pool noodle under your arms or a kickboard for buoyancy.

• Practice the eggbeater kick or sculling while partially supported.

• Gradually reduce support as your comfort improves.

This allows you to build muscle memory and confidence without exhaustion or fear.

Tip 7: Build Endurance with Short Sets

Just like any skill, treading water improves with repetition. Start small:

• Practice for 30 seconds at a time, focusing on form.

• Gradually increase to 1, 2, or 3 minutes as you get stronger.

• Rest between sets, then repeat.

Over time, your body will adapt, and treading will become easier and less tiring.

Tip 8: Don’t Rely Only on Your Legs

It’s tempting to kick harder when you start sinking, but overusing your legs tires them out quickly. Use a balanced effort:

• Legs provide lift.

• Arms help with stability and balance.

• Your core keeps your posture aligned.

Think of treading as a full-body coordination task rather than a power exercise.

Conclusion

Treading water doesn’t have to be exhausting. With proper technique, relaxed breathing, and a little practice, you can stay afloat with minimal effort—even for several minutes at a time. The eggbeater kick, sculling arms, a vertical posture, and a calm mind are the secrets to efficient, fatigue-free treading. Start slow, build up gradually, and soon you’ll be able to tread confidently in deep water without getting tired.

Frequently Asked Questions (FAQs)

1. Is treading water harder for beginners?
   Yes. Without technique, beginners tend to use too much energy. Once you learn the proper movements, it becomes much easier.

2. How long should I be able to tread water?
   Lifeguards typically aim for 2–5 minutes without support. Recreational swimmers should aim for at least 1–2 minutes confidently.

3. What is the eggbeater kick, and do I need to learn it?
   It’s a circular leg movement used by swimmers for efficient treading. It’s highly recommended, especially for advanced swimmers, but not required to stay afloat.

4. Why do I get tired so quickly when treading water?
   You may be kicking too hard, tensing your muscles, or not breathing properly. Adjusting technique and relaxing can greatly reduce fatigue.

5. Can kids learn to tread water without getting tired?
   Yes. With proper instruction and gradual practice, kids can learn to tread water efficiently and safely. Start with short intervals and lots of support.