SUP guide 2025 – everything you need to know about paddleboarding

Have you ever seen people standing on boards and paddling on lakes or oceans and wondered what it is? Welcome to the amazing world of SUP – Stand Up Paddleboarding – one of the world's fastest growing water sports that combines exercise, relaxation and nature experiences.

As Scandinavia's leading SUP experts with over 18 years of experience, we at Kona Sports have helped thousands of people take their first paddles and develop into passionate SUP athletes. This complete guide is created for those of you who are beginners and want to understand everything about SUP from the ground up.

In this comprehensive guide, you'll learn what SUP is, the different types of SUP boards available, how to choose the right board for your needs, basic techniques and safety on the water. We also cover key accessories, maintenance and provide concrete product recommendations.

Our Scandinavian design philosophy – uniting body, movement and gear – permeates everything we do. SUP is not just about a board and a paddle, but about a lifestyle that stops, stands up for what is important and embraces both challenge and calm on the water.

After reading this guide, you will have all the knowledge you need to make informed choices and take your first safe steps into the world of SUP. Stand up people. Stand up life.

Table of contents

• What is SUP?
• Types of SUP boards
• Choosing the right SUP
• SUP technique basics
• Safety on the water
• Most important accessories
• Maintenance & care
• Best SUP boards 2025
• Frequently asked questions for beginners
  
  

What is SUP?

Stand Up Paddleboarding, abbreviated SUP, is a water sport where you stand on a large, stable board and move with the help of a long paddle. The sport has its roots in Polynesia where it was used as a means of transportation, but was modernized in Hawaii by surfers who wanted to train even when the waves were small.

SUP as exercise and relaxation

SUP is a fantastic full-body workout that strengthens core muscles, improves balance and builds endurance without being hard on the joints. At the same time, it offers mental relaxation through the meditative rhythm of paddling and closeness to nature.

For Swedish conditions, SUP is perfect because it works on all our lakes, in archipelagos and along the coast. You don't need waves to enjoy SUP - calm water is actually ideal for most activities.

Versatility that makes SUP special

What makes SUP unique is its incredible versatility. You can use the same basic equipment for casual paddling, intensive training, yoga on the water, family activities, or even camping adventures where you carry gear on the board.

SUP is suitable for all ages and fitness levels. Children can learn the basics in hours, while adults can develop their technique over time and challenge themselves with longer trips or racing.

Swedish conditions for SUP

Sweden's geographical conditions with long coastlines, thousands of lakes and archipelagos make the country ideal for SUP. The season runs from April to October, with the possibility of year-round paddling for the most dedicated.

The right of public access gives great freedom to explore Swedish waters, while at the same time The Swedish Transport Administration ensures clear safety rules for water sports.

Types of SUP boards

There are mainly two types of SUP boards: inflatable (inflatable/iSUP) and rigid (rigid/solid). For beginners, we almost always recommend inflatable boards for practical reasons.

Inflatable SUP boards – the smart choice

Inflatable SUP boards dominate the market because modern technology has given them performance that matches hard boards for most uses. The advantages for Swedish conditions are overwhelming:

Transport and storage are easy as the board packs into a backpack. Perfect for apartment dwellers or those with limited storage space. You can even take the SUP board on vacation by plane.

Safety is better because inflatable boards are softer in the event of a collision and have less risk of injuring others or yourself. Important when you are learning and may fall often in the beginning.

Durability in Swedish conditions is excellent as ice crystals, rocks and other obstacles that can damage hard boards are better handled by flexible, inflatable materials.

Hard SUP boards – for specific needs

Hardboards retain some advantages in racing and specialty applications where absolute performance is critical. They are also often preferred for commercial rentals where intensive daily use requires maximum ruggedness.

For private individuals, hard boards are mainly relevant if you live by the water with easy storage and transportation, or if you focus on competitive racing where marginal performance advantages matter.

Hybrid solutions and special boards

Some manufacturers offer hybrid designs that combine the best of both worlds, and there are also specialized boards for activities like SUP yoga, fishing, or expedition paddling.

For beginners, we recommend starting with a quality all-round inflatable board and exploring specializations once you have developed basic skills and understand your preferences.

Choosing the right SUP

Choosing your first SUP board can feel overwhelming with all the options and specifications. Here are the most important factors to consider to make the right choice from the start.

Size based on your weight and usage

Volume (expressed in liters) is the most important factor in determining whether a board is right for you. As a rule of thumb, you need:

• Under 70 kg: 200-250 liters volume

• 70-90 kg: 250-320 liters volume

• Over 90 kg: 320+ liters volume

Length affects speed and tracking ability – longer boards go faster straight ahead, shorter ones are more maneuverable. For beginners, 10'6" to 11'6" works well.

Width affects stability – wider boards (32-34 inches) are more stable but slower, narrower ones (28-31 inches) require more balance but are more efficient.

Prioritize stability as a beginner

As a beginner, stability is more important than speed. A wider, more voluminous board will give you confidence and allow you to focus on learning paddling technique instead of just keeping your balance.

As you become more confident on the board, you can consider narrower, faster options or even specialized boards for specific activities.

Budget and long-term planning

Invest in quality from the start. A well-made SUP board from an established manufacturer will last for many years and provide a better experience than cheaper alternatives that may quickly need to be replaced.

Think of SUP as a long-term investment in your health and lifestyle. Calculate the cost per use over several years to get the right perspective on the value.

Swedish conditions

For Swedish conditions with changing weather and varying water types, we recommend all-round boards that can handle everything from calm lakes to more demanding coastal paddling.

Safety features such as extra D-rings for equipment and robust construction that can withstand Swedish weather conditions are important factors to consider.

SUP technique basics

Getting the right technique right from the start makes your SUP experience safer, more fun and more efficient. Here you will learn basic techniques that will make you feel confident on the water.

Get on the board safely

Always start from knee-deep water where you can stand safely. Place the paddle across the board in front of you and use it as support as you climb up.

Start on your knees in the middle of the board and feel your balance before standing up. When you feel confident, place your hands where your knees were and place one foot at a time in the same spot.

Stand up slowly with soft knees and looking forward, not down at the board. Hold the paddle with both hands for extra stability.

Basic paddling technique

Proper paddling technique is crucial for efficiency and to avoid unnecessary fatigue. Hold the paddle with one hand on top of the handle and the other hand halfway down the shaft.

Extend your arms and rotate from your core muscles, not just your arms. The paddle blade should go completely under the water and be pulled straight back parallel to the board.

Switch sides every 3-4 strokes to maintain alignment. This is called "switching" and will become natural with practice.

Balance and stability

Keep your knees soft and let your hips yield to the board rather than fighting the movement. Your core muscles act as a stabilizer.

Look forward towards the horizon, not down at the board. This will help your balance immensely and make paddling more enjoyable.

If you feel yourself losing your balance, bend your knees more and lower your center of gravity. Falling backwards is safer than falling forwards if it becomes unavoidable.

Turn and stop

To turn, paddle more on one side or use a "sweep stroke" – a wide arc from nose to tail on the opposite side from the desired turn direction.

To stop, flip the paddle blade and push backwards against the water (back paddle). More effective than just stopping paddling.

Practice these techniques in calm, shallow water until they feel natural before heading out on longer adventures.

Safety on the water

Safety is the most important aspect of SUP and especially important to understand in Swedish conditions where weather and water temperature can change quickly.

Mandatory safety equipment

According to Swedish maritime regulations, a safety leash is mandatory when SUP paddling. It prevents you from being separated from the board in the event of a fall, which can be life-threatening in wind or current.

Life jackets are mandatory for children under 13 years of age and highly recommended for everyone else. The Swedish Lifesaving Society emphasizes the importance of buoyancy aids, especially in cold water.

A horn or whistle should be included to call for help in emergencies. These take up minimal space but can be crucial.

Weather understanding and planning

Swedish weather can change quickly, so always check the forecast before setting off. Winds over 10 m/s make SUP paddling challenging for beginners.

Plan routes so you always have the option to get to safety. Don't paddle further from land than you feel comfortable swimming.

Always inform someone of your plans – where you are going and when you are expected back. This is basic safety practice for all water activities.

Cold water safety

Swedish water is cold most of the year, which drastically affects the body's functions in the event of an accidental fall. Cold water shock can occur even at a water temperature of 15°C.

Always dress for the water temperature, not the air temperature. A wetsuit or drysuit is recommended when the water temperature is below 18°C.

Learn to swim and basic water lifesaving. Outdoor Promotion offers courses in safe nature paddling and cold water management.

Local regulations and environmental considerations

Respect the right of public access and local regulations. In national parks and nature reserves, special regulations may apply to protect sensitive environments.

Keep away from bird nesting areas during the nesting season (April-July). Information is available at Swedish Environmental Protection Agency .

Leave no trace behind and respect other water users such as fishermen, boaters and bathers.

Most important accessories

The right accessories significantly enhance your SUP experience and increase both safety and comfort on the water.

Essential safety accessories

A leash is mandatory and your most important accessory. Choose a spiral model that minimizes water resistance but provides full length when needed.

Life jacket designed for SUP provides safety without restricting arm movement. Modern SUP life jacket is so comfortable you barely notice you're wearing it.

A repair kit for inflatable boards should always be included. Even small punctures can be fixed on the spot with the right tools.

Transport and storage

Quality bag with wheels makes transporting the inflatable SUP easy even over longer distances. Ergonomic handles and reinforced construction are important details.

Double-acting pump significantly reduces pumping time. For regular use, the investment in an efficient pump is justified.

A waterproof dry bag protects valuable items like your phone, keys and extra clothes. 20-25 liters is enough for most trips.

Comfort and performance

Adjustable paddle allows the whole family to use the same equipment. Carbon fiber is lighter and provides better power transfer than aluminum.

A spare paddle takes up minimal space but can save the day if the main paddle breaks or is dropped.

Quality water bottle keeps drinks at the right temperature. Proper hydration is important during all physical activity, especially in the sun and wind.

Maintenance & care

Proper care will significantly extend the life of your SUP board and ensure optimal performance season after season.

After each use

Always rinse the board with fresh water after use, especially when using salt water. Salt can damage materials and metal parts over time.

Dry the board before storage to avoid mold and bacteria growth. Extra important in Swedish humid conditions.

Quickly check for damage or wear that should be addressed before it gets worse. Small problems are easy to fix, big ones are costly.

Seasonal storage

Store the board at room temperature and avoid extreme temperatures that can damage PVC materials. A garage or storage room works well.

Never pack a wet board for long-term storage. Moisture can cause mold and material damage in Swedish winter conditions.

Check valves, seams and D-rings annually. Lubricate valves with appropriate oil to ensure proper function.

Repairs and service

Always use original spare parts and recommended repair materials for best results. Cheap alternatives can cause more problems.

For major damage or if you are unsure, contact the manufacturer for professional repair. Many damages that appear serious are actually easy to fix.

Invest in a quality repair kit and learn basic repair techniques. It will save you time and money in the long run.

Best SUP boards 2025

As a beginner, it can be difficult to navigate all the options on the market. Here are our expert recommendations based on Scandinavian conditions and beginner needs.

Best all-round choice for beginners

A Stable all-round SUP board represents the perfect balance between stability and performance for beginners. The wide 32" platform provides secure stability while the 10'8" length ensures good tracking ability.

With 325 liters of volume, it fits most adult paddlers (60-100 kg) with a good safety margin. Scandinavian design with a focus on functionality over flashy details.

The double-layer dropstitch construction provides exceptional stiffness and durability for long-term use in Swedish conditions.

Best for maximum stability

A The extra wide SUP for beginners is designed for paddlers who prioritize safety and stability. The extra wide platform and long profile provide exceptional stability.

With 350 liters of volume and a wide 30.5" platform, this is ideal for unsure beginners, families with children or those planning longer touring adventures.

The longer 12'6" profile provides excellent tracking ability that reduces effort over longer distances and makes it easier to paddle straight.

Important factors when choosing

Prioritize stability over speed as a beginner. A wider board gives you the confidence to focus on learning technique instead of just keeping your balance.

Choose an established manufacturer with a good reputation for quality and support. Cheap copies save money in the short term but often cost more in the long term.

Complete package with quality accessories provides the best value and ensures that everything works together optimally.

Explore our complete SUP range for beginners here

Stand up people. Stand up life. With the right knowledge, equipment and attitude, SUP will become a lifelong passion that unites body, movement and the power of nature into something greater than the sum of its parts. Welcome to the SUP family!

Frequently asked questions for beginners

How difficult is it to learn SUP?

Most people can stand on a SUP board and paddle basic skills within 10-30 minutes in calm water. Stable Beginner SUP boards make the learning process faster and safer.

Balance develops gradually with practice. Start on your knees until you feel confident, then use the wall or a bridge for support when you first stand up.

Basic paddling techniques take longer to master, but you can enjoy SUP even with simple techniques. Continuous improvement is part of the fun!

What season is best for SUP in Sweden?

The SUP season in Sweden typically runs from April to October, with July-August being the peak period when both air and water temperatures are most comfortable for beginners.

May-June and September often offer perfect conditions with less crowds and beautiful scenery. Be prepared for cooler water that requires appropriate clothing.

Experienced paddlers can enjoy SUP all year round with the right equipment such as a wetsuit or drysuit.  

How much does it cost to get started with SUP?

A complete beginner setup with a quality inflatable SUP, paddle, pump, safety equipment and accessories usually costs 8000-15000 SEK from established manufacturers.

This may seem expensive, but calculated per use over several years, it is very economical. A quality SUP will last 8-10 years with proper care.

Start with a complete package from one manufacturer for the best value and compatibility between components. Avoid building a setup from the cheapest separate parts.

Do I need to be able to swim to try SUP?

Yes, basic swimming skills are essential for safe SUP paddling. You will likely fall into the water during the learning process, and swimming ability is your most important safety factor.

Even with a life jacket and safety equipment, swimming skills are necessary to handle unexpected situations safely. The Swedish Lifesaving Society offers swimming courses for adults.

Always start in shallow water where you can stand safely, and gradually build up to deeper water as you feel comfortable on the board.

Can the whole family use the same SUP board?

Yes, with the right choice of board, family members of different sizes can share the same equipment. A Family-friendly SUP board with 325-liter volume works for both adults and teenagers.

An adjustable paddle is essential to ensure everyone can use the correct paddle length. Choose a board with a volume that fits the heaviest user for the best stability.

For families with small children, it may be worth investing in an extra stable board for safer family activities.

How do I transport an inflatable SUP?

Inflatable SUP boards pack up in the included transport bag, which often has wheels and a backpack function. This makes transport easy even without a car.

A packed SUP typically weighs 8-12 kg and fits in the trunk of most cars, or can be carried as a backpack. Perfect for public transport or cycling to the water.

Quality bags have reinforcements that protect the board during transport and storage. Invest in a sturdy bag for long-term durability.

What local rules apply to SUP in Sweden?

SUP is classified as "other water sports" according to The Swedish Transport Administration and is subject to basic maritime regulations. A safety line is mandatory and a life jacket is strongly recommended.

The right of public access gives great freedom to paddle on Swedish waters, but respect private property and environmentally sensitive areas. In national parks, special rules may apply.

Local regulations may apply at popular swimming spots or in some protected water areas. Always check local regulations and respect other water users.