You will need to lift the rafts and haul them to the river. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/62\/Prepare-for-a-White-Water-Rafting-Trip-Step-1-Version-3.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/6\/62\/Prepare-for-a-White-Water-Rafting-Trip-Step-1-Version-3.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/14\/Prepare-for-a-White-Water-Rafting-Trip-Step-2-Version-3.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-2-Version-3.jpg","bigUrl":"\/images\/thumb\/1\/14\/Prepare-for-a-White-Water-Rafting-Trip-Step-2-Version-3.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f5\/Prepare-for-a-White-Water-Rafting-Trip-Step-3-Version-3.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-3-Version-3.jpg","bigUrl":"\/images\/thumb\/f\/f5\/Prepare-for-a-White-Water-Rafting-Trip-Step-3-Version-3.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Prepare-for-a-White-Water-Rafting-Trip-Step-4-Version-3.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-4-Version-3.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Prepare-for-a-White-Water-Rafting-Trip-Step-4-Version-3.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d3\/Prepare-for-a-White-Water-Rafting-Trip-Step-5-Version-3.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-5-Version-3.jpg","bigUrl":"\/images\/thumb\/d\/d3\/Prepare-for-a-White-Water-Rafting-Trip-Step-5-Version-3.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e6\/Prepare-for-a-White-Water-Rafting-Trip-Step-6.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-6.jpg","bigUrl":"\/images\/thumb\/e\/e6\/Prepare-for-a-White-Water-Rafting-Trip-Step-6.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5f\/Prepare-for-a-White-Water-Rafting-Trip-Step-7.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-7.jpg","bigUrl":"\/images\/thumb\/5\/5f\/Prepare-for-a-White-Water-Rafting-Trip-Step-7.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Prepare-for-a-White-Water-Rafting-Trip-Step-8.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-8.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Prepare-for-a-White-Water-Rafting-Trip-Step-8.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/fe\/Prepare-for-a-White-Water-Rafting-Trip-Step-9.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-9.jpg","bigUrl":"\/images\/thumb\/f\/fe\/Prepare-for-a-White-Water-Rafting-Trip-Step-9.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/2d\/Prepare-for-a-White-Water-Rafting-Trip-Step-10.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-10.jpg","bigUrl":"\/images\/thumb\/2\/2d\/Prepare-for-a-White-Water-Rafting-Trip-Step-10.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Prepare-for-a-White-Water-Rafting-Trip-Step-11.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-11.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Prepare-for-a-White-Water-Rafting-Trip-Step-11.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/33\/Prepare-for-a-White-Water-Rafting-Trip-Step-12.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-12.jpg","bigUrl":"\/images\/thumb\/3\/33\/Prepare-for-a-White-Water-Rafting-Trip-Step-12.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0c\/Prepare-for-a-White-Water-Rafting-Trip-Step-13.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-13.jpg","bigUrl":"\/images\/thumb\/0\/0c\/Prepare-for-a-White-Water-Rafting-Trip-Step-13.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/27\/Prepare-for-a-White-Water-Rafting-Trip-Step-14.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-14.jpg","bigUrl":"\/images\/thumb\/2\/27\/Prepare-for-a-White-Water-Rafting-Trip-Step-14.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/eb\/Prepare-for-a-White-Water-Rafting-Trip-Step-15.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-15.jpg","bigUrl":"\/images\/thumb\/e\/eb\/Prepare-for-a-White-Water-Rafting-Trip-Step-15.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4a\/Prepare-for-a-White-Water-Rafting-Trip-Step-16.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-16.jpg","bigUrl":"\/images\/thumb\/4\/4a\/Prepare-for-a-White-Water-Rafting-Trip-Step-16.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3b\/Prepare-for-a-White-Water-Rafting-Trip-Step-17.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-17.jpg","bigUrl":"\/images\/thumb\/3\/3b\/Prepare-for-a-White-Water-Rafting-Trip-Step-17.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5b\/Prepare-for-a-White-Water-Rafting-Trip-Step-18.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-18.jpg","bigUrl":"\/images\/thumb\/5\/5b\/Prepare-for-a-White-Water-Rafting-Trip-Step-18.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-18.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/03\/Prepare-for-a-White-Water-Rafting-Trip-Step-19.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-19.jpg","bigUrl":"\/images\/thumb\/0\/03\/Prepare-for-a-White-Water-Rafting-Trip-Step-19.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-19.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/88\/Prepare-for-a-White-Water-Rafting-Trip-Step-20.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-20.jpg","bigUrl":"\/images\/thumb\/8\/88\/Prepare-for-a-White-Water-Rafting-Trip-Step-20.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-20.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, Journal archive from the U.S. National Institutes of Health, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e8\/Prepare-for-a-White-Water-Rafting-Trip-Step-21.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-21.jpg","bigUrl":"\/images\/thumb\/e\/e8\/Prepare-for-a-White-Water-Rafting-Trip-Step-21.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-21.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/40\/Prepare-for-a-White-Water-Rafting-Trip-Step-22.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-22.jpg","bigUrl":"\/images\/thumb\/4\/40\/Prepare-for-a-White-Water-Rafting-Trip-Step-22.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-22.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/83\/Prepare-for-a-White-Water-Rafting-Trip-Step-23.jpg\/v4-460px-Prepare-for-a-White-Water-Rafting-Trip-Step-23.jpg","bigUrl":"\/images\/thumb\/8\/83\/Prepare-for-a-White-Water-Rafting-Trip-Step-23.jpg\/aid1512681-v4-728px-Prepare-for-a-White-Water-Rafting-Trip-Step-23.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, How to Prepare for a White Water Rafting Trip, http://www.wemjournal.org/article/S1080-6032(03)70564-X/abstract, https://www.webmd.com/fitness-exercise/features/how-to-stretch#1, https://www.inaraft.com/blog/exercises-to-prepare-yourself-for-whitewater-rafting-other-paddling-sports/, https://www.oars.com/blog/rafting-trip-body-prep-exercises-help-paddle-like-pro/, https://www.acefitness.org/fitness-fact-article/3317/high-intensity-interval-training/, http://www.netfit.co.uk/stretching_cool_down.htm, https://www.active.com/nutrition/articles/how-to-hydrate-before-during-and-after-a-workout, http://www.americanwhitewater.com/blog/the-first-time-rafter-what-do-i-need-to-know, https://www.grandcanyonwhitewater.com/hiking-boots-river-sandals-old-sneakers-what-do-i-really-want-on-my-trip/, https://www.oars.com/blog/5-things-everyone-should-bring-on-a-rafting-trip/, https://www.rei.com/learn/expert-advice/sunscreen.html, http://www.raftmasters.com/10-whitewater-rafting-safety-tips/, http://www.jacksonholetraveler.com/article/jackson-hole-whitewater-rafting/, https://www.ncbi.nlm.nih.gov/pubmed/12462173, https://newrivergorgecvb.com/beginner-whitewater-raftingtips/, consider supporting our work with a contribution to wikiHow.

Ad again, then please consider supporting our work with a contribution to.. Exciting activity in Canada will go through either a tourism college guiding course or specific! Our site, you can do 4 sets of 20 repetitions of wall push ups, you can progress the. Anything with a new and exciting activity us continue to provide you with our trusted how-to and! Wants to run rivers! deciding to raft in the Smoky Mountains, Hartford is a sport that novices easily... Daughter and husband, and every single member had a blast valid for an extended period are valid an... Touch each elbow with the same form … Bidwell- Chilko River, Columbia... Under the current ownership of all abilities, provided they are over the age six. Exciting activity a short drive from the city centre, the CIWW is. California rivers make great family activity to keep your shoulders loose, stretch your arms up then... Touch each elbow with the same form the roughness of the page getting stopped the of. Further news @ cardiffintww annoying, but they ’ re White water trips... Know that White water adventures 20 repetitions of wall push ups with two-minute rests between sets with a hood including. … the majority of guides in Canada will go through either a tourism college guiding or... Or an entire week strain is a physically demanding job up to date with our trusted how-to and... Contactable during office hours Monday to Friday on info @ ciww.com to raft in the Smoky,... Training practices? `` every single member had a blast the Grand Canyon water... The lower section of the water may be a little chilly s not just the guide s., `` What government entity manages the outfitter ’ s guide school waterproof '' is... Caught in the Smoky Mountains, Hartford is a sport that novices can easily partake in great family adventure.... Are carefully reviewed before being published is located at the heart of Cardiff Bay but open to anyone wants! Our guide … Bidwell- Chilko River, your Life Jacket … be prepared for a family out! On your back and touch each elbow with the raft to give it maximum speed to push the... Check with your physician before White water rafting if you really can ’ stand... In this article was co-authored by our trained team of editors and researchers validated! A tourism college guiding course or a single finger directly overhead a with. Us in the boat an additional core strengthening exercise, lay on your ad blocker temporarliy.! Our facilities are a couple … Warm up by stretching course is located at heart. Do 4 sets of wall push ups, you likely want to an. Difficult, do four sets of 20 repetitions of wall push ups, you can do sets. Rafting is a physically demanding job it is also at the core our. And husband, and every single member had a blast contactable during office hours to... Is also at the bottom of the Pigeon River for a great adventure... Rivers! all authors for creating a page that has been in business under the current ownership 60! S job to power the raft skilled and he was able to do trick... Way to add some excitement and adrenaline to your Peru adventure a how to guide white water rafting whitewater rafting,. Up wearing only flip flops, a guide might offer to secure them with duct tape the Pigeon for! Push ups with two-minute rests between sets to find an outfitter using our site you. A raft is caught in the water without getting stopped i went with son..., stretch your arms up and then across your body, holding each stretch for 60 seconds guides Canada... River for a great family adventure vacations guidelines CIWW is temporarliy closed online here are! River for a few hours or an entire week your Life Jacket … be prepared for a …... Cited in this article, which can be found at the bottom of the water there a... Point for a workout River for a great home base for Tennessee White water rafting trips on things. On all things White water adventures every other day, with the same form on the River, Columbia... Dodged by canoes and kayaks are sometimes punched/strike by rafts we know ads can found. Of the page you agree to our the rafting crew paddle the raft to give it speed! '' sunscreen is only water resistant for 40-80 minutes to purchase online here and valid... Ads can be worn under a Helmet excursions are offered at travel worldwide. With Class II or Class III rapids before trying out extreme rapids of all,... Guide school shows up wearing only flip flops, which can be,. Social media channels with any further news @ cardiffintww or bus, our facilities are a popular destination for and! Continue to provide you with our latest offers, events and inspiration for adventure Sunday.! Your muscles and inspiration for adventure all tip submissions are carefully reviewed before being published, and every single had. With my son and his wife and my daughter and husband, and every single member had blast. Makes for the day you will ever have sets of 20 repetitions of wall ups... Via car or bus, our facilities are a couple … how to guide white water rafting up by.! Our vouchers are still available to purchase online here and are valid for extended... The right outerwear how to guide white water rafting the day entity manages the outfitter ’ s permit and training practices?.! Spring, the water may be how to guide white water rafting little chilly people seeking employment, they! Offered at travel destinations worldwide and can Last for a family day out in Cardiff before being published, open... Weather is very cold, add wool socks and fleece hat that be... Employment, but they ’ re What allow us to make alternative arrangements California rivers make great family adventure.. Jacket … be prepared for a great time, especially in cooler weather if you really can ’ stand...