I’ve been scuba diving for years, and I love working with other divers and helping people overcome dive fear and anxiety. While working with new divers, there is one question that pops up time and time again: “What if I get decompression sickness?”
Decompression sickness, also known as DCS or “the bends,” happens when nitrogen absorbed during a dive forms bubbles in the body as you ascend. These bubbles can cause joint pain, fatigue, dizziness, or more serious complications; while rare, it’s something every diver should take seriously.
The good news? You can avoid decompression sickness (DCS).
By understanding how and why DCS happens and building smart, consistent dive habits, you can reduce your risk and feel more confident underwater. These are the same methods I use during my own dives and while teaching others how to stay safe, grounded, and empowered. I find them to be especially helpful to those navigating fear and anxiety while diving or those returning to diving after time away.
Let’s dive in.
13 Dive Habits to Help You Avoid Decompression Sickness (DCS)
1. Use Your Own Dive Computer—and Dive Conservatively
Your dive computer is one of the most important tools you can have. When you own and use the same one regularly, you become familiar with how it tracks your depth, bottom time, and no-decompression limits (NDLs).
Always follow its guidance and dive conservatively by staying shallower and shorter than the maximum limits, especially when you’re cold, tired, or diving multiple times a day. Remember to plan your deepest dive first if you’re doing multiple dives in a day.
2. Stay Hydrated to Help Eliminate Nitrogen
Dehydration slows circulation and reduces blood flow, which affects how well your body off-gasses nitrogen after a dive, so make sure to keep those fluids handy
Be intentional about staying hydrated before and after diving. Dehydration can creep up on you fast in warm climates, on boats, or after travel, so keep water handy and drink throughout your dive day.
3. Avoid Alcohol Before and After Diving
Alcohol dehydrates your body and can impair decision-making—two things that increase your risk of DCS.
It’s best to refrain from drinking the night before and after diving to give your body the best chance to process nitrogen safely. Save the cocktails for a later time.
4. Rest and Avoid Strenuous Exercise After Diving
After a dive, your body needs time to safely off-gas excess nitrogen. Engaging in strenuous exercise too soon—such as running, weightlifting, or high-impact sports—can increase joint loading and muscular stress, which may promote bubble formation in the body and raise the risk of DCS.
According to the DAN, the current guidance for recreational divers is to wait at least 4–6 hours before engaging in intense physical activity. This is a shift from the earlier, more conservative recommendation of 24 hours, which is now considered impractical for many divers. Some research suggests that low-intensity movement—like gentle walking—may be safe and even beneficial. Still, the general rule remains: the longer you wait, the lower your risk.
If you want to play it same, put off intense workouts for a full 24 hours before and after diving, particularly if you’re planning deep or repetitive dives of higher intensity. And, if you’re diving multiple days in a row, consider scheduling rest periods between dive days. This gives your body additional time to recover and helps reduce cumulative decompression stress over time.
5. Ascend Slowly to Minimize Bubble Formation
Never rush your ascent. Ascending too quickly doesn’t give nitrogen enough time to leave your body safely.
Stick to a maximum ascent rate of 30 feet (9 meters) per minute—though slower is often better. Keep monitoring your computer and take your time on the way up.
6. Always Follow Your Computer—Even If Your Guide Doesn’t
Even if your dive guide or instructor skips the safety stop, you shouldn’t. Your computer tracks your dive profile and knows your body’s exposure better than anyone else.
If your computer says stop, that’s a good enough reason to stop. A 3–5 minute safety stop at 15 feet (5 meters) is one of the easiest and most effective ways to reduce DCS risk.
7. Avoid Yo-Yo Profiles and Rapid Depth Changes
Constantly changing depths—aka yo-yo diving—increases nitrogen absorption and disrupts safe off-gassing.
Maintain a smooth dive profile whenever possible. Avoid chasing depth, bouncing between levels, or surfacing and re-descending without planning.
8. Breathe Normally—Never Hold Your Breath
Holding your breath while diving can lead to lung overexpansion injuries and allow gas to enter the bloodstream, increasing your risk of arterial gas embolism (AGE).
Remember the golden rule of scuba diving: never hold your breath. Breathe slowly, deeply, and steadily throughout the dive.
9. Follow the Latest Flying After Diving Guidelines
Many divers have to travel to our diving destinations, but flying too soon after diving reduces cabin pressure and can cause nitrogen bubbles to form. To avoid this, follow these current DAN recommendations:
- Single no-decompression dive: Wait at least 12 hours
- Multiple dives or multiple days: Wait at least 18 hours
- Dives requiring decompression stops: Wait more than 24 hours
Whenever possible, plan to fly the next day to stay on the safe side.
10. Know the Early Signs of DCS and Listen to Your Body
DCS doesn’t always show up immediately, and symptoms can vary. If you think you might be experiencing DCS, keep a lookout for:
- Joint pain
- Fatigue
- Dizziness or nausea
- Skin rash or itching
- Numbness or tingling
If something feels off, don’t wait; seek medical help immediately. Early treatment can make a big difference.
11. Be Prepared—Get Dive Insurance in Case of DCS
While dive insurance won’t prevent decompression sickness, it should still be included as a major part of your safety plan. If DCS happens, having insurance can make the difference between getting fast, appropriate care or delaying treatment due to cost or logistics. Knowing you have that care available can make all the difference in improving your confidence and lessening your anxiety around DCS.
DAN (Divers Alert Network) offers affordable dive accident insurance that covers medical costs and emergency evacuation related to DCS and other dive-related injuries. To enroll, you’ll need to become a DAN member first—but the good news is that the fee is low, plus it helps fund critical safety research and education that benefits all divers.
12. Be Proactive, Not Reactive
You are your own best safety advocate underwater. Don’t rely on someone else to monitor your profile, track your stop, or make conservative choices for you. You have to be conscious of what you’re doing at all times.
Take responsibility for your dive plan, depth, time, and recovery. The more informed and prepared you are, the more confident you’ll be during each dive.
13. Learn the Science Behind DCS to Build Confidence
Understanding how decompression sickness works and how your body responds to pressure, nitrogen, and ascent can dramatically reduce your fear and uncertainty about diving. It can also help ensure you follow best practices because you will understand why those practices exist.
The more you know about DCS, the better equipped you are to prevent it. So take the time to learn the science, stay current with best practices, and ask questions when something doesn’t make sense.
Knowledge isn’t just power—it’s peace of mind. Whether you’re a new diver or returning after a period of absence, growing your understanding of dive physiology builds the confidence that keeps you calm and capable underwater.
Final Thoughts: Dive Smart, Stay Safe, and Feel Empowered Underwater
Diving is about freedom, exploration, and presence—it should not include panic. When you understand how to prevent DCS and take responsibility for your safety, diving becomes less stressful and much more fun.
These habits aren’t about fear. They’re about empowerment. You deserve to feel strong, prepared, and fully in your element underwater.
I’d love to hear from you if you have questions or concerns, or just want to connect.
Reach out or join the Rise & Dive community—we’d love to have you!.
👉 Got a tip, story, or question about dive safety? Drop it in the comments or DM me—I’d love to connect.
Happy (and safe) diving!
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