How To Know If You Are Ready For A White Water Rafting Experience

White water rafting is one of the most intense and enjoyable experiences that one can have without any specific, formal training, but that does not mean you shouldn't try and be prepared in some way. After all, you are putting yourself in a position that will mean you rely totally on your own muscles, as well as those of the people around you. Of course, white water rafting is totally safe and the instructor or guide is in control at all times, but it is still a good idea to consider the physical impact this day might have on you so you are not overwhelmed.


While you don't need to be a marathon runner to enjoy a white water rafting experience, it can be helpful to do a little bit of cardio in preparation for the day. There will be intense periods of activity followed by largely docile stretches of river, but when it is active you will feel the burn throughout your whole body. Having the ability to keep rowing when your whole upper chest is burning is something to aim for and making sure you have a good cardio regimen can help boost your effectiveness at this aspect of the day.

Upper Body Strength

As long as you are contributing to the overall crew pushing the raft forward, then you should have no qualms about your upper body strength being enough. You don't have to be a bodybuilder to enjoy white water rafting, and most of the people who you see when you go will look like normal, everyday people. In the weeks leading up to your planned white water rafting experience, you may want to add in a little more upper body strengthening activities at the gym or even just at home. These activities, particularly ones that require endurance rather than explosiveness, will be invaluable to you.

Preparation On The Day

Perhaps the most important thing you can do in preparation for your white water rafting experience is making sure you have all the necessary equipment. Not an oar or the boat, but rather appropriate clothing (particularly quick-dry items and a good hat), sunscreen, water, and healthy snacks. It doesn't matter how well you prepare if you are hungry, sunburnt, and drenched all the time you will be no use to anybody! Make sure to pack all the essentials and your instructor or guide will make sure you have a fun and safe time. 

Contact a company that offers white water rafting experiences to learn more.