Spotting distress in the water: how to recognize when a swimmer needs help

Let me ask you a quick, practical question: what is the first thing you notice when a swimmer might be in trouble? If you said “the one that tells you they’re struggling to stay above water,” you’re on the right track. In many real-world swims, that moment—the swimmer fighting to keep their head above the surface—is the clearest sign something isn’t right. It’s a cue lifeguards watch for, because it often means fatigue, panic, or a developing medical issue. And when you catch it early, you have a much better chance to help safely.

Common signs to watch for in the water

Every pool or beach has its own rhythm, but certain cues pop up again and again. Here are the signals you’ll want to notice, especially if you’re training with Jeff Ellis Management-style standards in mind (the emphasis is on prevention, quick recognition, and effective, safe action).

• Struggling to keep the head above water

This is the big one. The swimmer’s body may crest and dip as they push to breathe, or their mouth appears above the surface but they can’t seem to settle into a steady position. Fatigue or panic makes this moment fragile. If you see it, you’ve probably got a swimmer who needs help soon, not later.

• Waving, calling, or signaling for help

Patients in distress might try to alert you with a wave or a shout. Sometimes a person will reach out with one arm while the other tries to pull them upward. Other times you’ll hear a voice crying out for assistance. This cue is important, but it’s not a guarantee of a drowning event. Waving can indicate distress that you can safely resolve with a reach or throw, or it could be a stalemate in a crowded area. Treat it seriously, assess quickly, then act.

• Floating face-up with minimal movement

When a swimmer is floating on the back, relaxed, and not actively trying to swim, you should pause and scan. It might be a person who’s tired and resting, or it could be a sign that something is wrong. The key distinction is whether they’re clearly able to respond, breathe, and adjust their position. If not, it’s time to intervene.

• Calm, purposeful swimming away or toward the wall

On the surface, calm movement toward the side can look like control. If you notice a swimmer who looks tense but keeps their head above water and maintains a steady pace, they may be managing a rough moment. Still, don’t assume everything is fine—keep your attention on them. A subtle change can come quickly.

• Distress that escalates quickly

Sometimes you’ll see a swimmer moments away from losing the battle to breathe. They may shift from controlled strokes to erratic splashing, or their eyes may dart around for help. Quick shifts in energy or posture often precede a more dangerous moment, so speed matters.

What distinguishes distress from drowning

Let me explain the nuance that can save precious seconds. Distress means the swimmer is having trouble but can still be helped with a safe, timely intervention. They may be treading, they can call for help, and they can respond to direction. Drowning, on the other hand, is a state where the person cannot keep their mouth above water, cannot call out, and often cannot reach for help. They may “signal” with their hands in a mostly vertical position, not by waving or shouting. The window between distress and a potentially life-threatening event can be tiny, so staying alert is essential.

Think of it like this: distress is a loud warning bell; drowning is a siren. You want to hear the bell clearly and respond before the siren starts wailing.

How lifeguards respond in a split second

When you spot signs of distress, you move with intent. Here’s a practical, no-nonsense path that mirrors effective lifeguard approach while staying within safety guidelines.

• Scan and assess in a heartbeat

First, lock eyes on the swimmer. Check their position, their head’s relation to the water surface, and whether they’re able to breathe. If the person is clearly in trouble, you’ve got to act.

• Reach or throw first, not “go in” every time

If the swimmer is within reach of a solid object (a pool edge, a long pole, a rescue tube), you should reach or throw first. That means extending an arm with the aid, or throwing a flotation device to give them buoyancy and a chance to regain control. Going into the water should be reserved for situations where reach or throw isn’t possible or doesn’t provide enough safety. This distinction protects you and reduces risk of additional incidents.

• Use your rescue tools

A rescue tube or reaching pole can extend your reach and keep you safe while you assist. If the person is near the edge, you can guide them toward the wall, offering calm, clear directions along the way.

• Call for backup when needed

If the scene is crowded or the swimmer is truly compromised, call for help and coordinate with teammates. A quick, calm communication cadence helps: “I’ve got a swimmer in distress near the deep end. I need a backup, and a first-aid kit on deck.” In larger facilities, keep your radio or whistle within easy reach so you can summon more hands without breaking engagement with the swimmer.

• If water entry is unavoidable, do it with training

Entering the water should be a trained move. If you must enter, bring your equipment, stay low in the water, and approach from the side to avoid creating panic. After stabilizing the swimmer, move them toward the edge and be ready to administer any necessary care with your team.

• Aftercare and follow-through

Once the immediate danger is addressed, monitor the swimmer for any signs of secondary issues, such as shock or dehydration. If needed, hand over to on-deck medical staff or EMS, and document the incident per your facility’s guidelines. The goal isn’t just the rescue; it’s ensuring ongoing safety.

Natural moments and micro-tangents that help the message stick

• A crowded pool can complicate perception. When you’re scanning zones, it helps to visualize each swimmer as a story thread. If you notice a thread tugging awkwardly—the head bobbing, the shoulders rising, the gaze searching—focus there. Small details can reveal big risk.

• Training makes the difference, but situational awareness is the real multiplier

You can practice rescue techniques until you’re blue in the face, but the ability to read a scene quickly—spotting distress signs in a busy pool, streamlining your approach, and coordinating with teammates—will save more lives. That’s why lifeguard drills tilt toward speed and clarity: the faster you react, the more you protect.

• Real-life cues come with texture

Sometimes a person who seems fine at first can slip into trouble because of heat, alcohol, or a sudden medical event. That’s why you practice a layered approach: keep your eyes moving, check posture and breathing, listen for changes in voice or tone, and don’t depend on one cue alone. It’s a habit that keeps you adaptable.

Tips to sharpen your eyes and reflexes

• Develop a simple mental checklist for every scan. For example: head position, arm movements, breathing, and direction of gaze. It’s not about memorizing a script; it’s about building a quick, reliable pattern you can repeat in seconds.

• Use your environment. Identify the zones where people tend to cluster—near the deep end, near a lifeguard station, by a diving board. Awareness of hotspots helps you preempt trouble.

• Practice with purpose. Short, focused drills beat long, mindless reps. Run through scenarios where distress cues appear and rehearse your response with teammates. The goal is to keep calm, act decisively, and communicate clearly.

• Balance empathy with urgency. It’s natural to want to help everyone in distress, but you must maintain your own safety and that of bystanders. A calm voice, steady hands, and a clear plan often do more good than a frantic scramble.

A few closing reflections

If you’re reading this as someone who’s aiming to protect others in water, you already know that the best rescue is the one that never has to happen. Prevention—sound supervision, proper water familiarity, and timely recognition—shifts the odds in favor of swimmers. The most telling sign of distress remains straightforward: a swimmer who struggles to keep their head above water. It’s a vivid image, and it’s a call to action.

Remember, signs can blur in the moment. A wave for help, a moment of rest, a sudden drift toward the wall—all can be clues. The job of a lifeguard is to read those clues quickly, to be present, and to respond with a plan that keeps everyone safe. With practice, teamwork, and clear communication, you’ll build a rhythm that makes complex scenes feel manageable.

If you’re in the path of learning about water safety, you’ll hear this idea a lot: stay observant, stay ready, stay calm. It sounds almost cliché until you see it in action—how a trained eye and a calm, decisive stance can turn a tense moment into a safe outcome. That’s what successful lifeguarding looks like in practice: not a dramatic moment, but a steady sequence that protects life without turning a simple situation into chaos.

Bottom line: the telltale sign is the swimmer who fights to keep their head above water. Recognize it fast, respond safely, and keep the focus on protecting everyone nearby. That steady, human-centered approach is what makes water safety real—and it’s something you can rely on when the pool is busy and the clock is ticking.

If you want to brush up on real-world cues and humane, effective responses, keep your eyes on the water, and keep your team close. Because when danger shows up, the best lesson isn’t a long lecture—it’s your readiness in the moment. And that readiness often starts with noticing the simplest things—the way a swimmer keeps their head above water and what happens next.