A Beginner's Guide To Wild Swimming

Wild swimming, also known as open water swimming or cold water swimming, is the practice of swimming in natural bodies of water such as rivers, lakes, and the sea. In recent years, it has surged in popularity as more people discover its unique blend of adventure, connection to nature, and powerful health benefits. Whether you’re looking for a new way to boost your physical fitness, improve your mental wellbeing, or simply find a refreshing escape from daily life, wild swimming offers something special.

Swimming outdoors in cold, natural waters is not just invigorating-it’s proven to be good for you. Regular cold water immersion can boost your immune system, increase circulation, and reduce inflammation, helping your body recover faster from exercise and everyday stress. Many wild swimmers report a noticeable lift in mood after a dip, and research backs this up: being in or near water can lower stress hormones, improve sleep, and enhance overall mental wellbeing. In fact, group studies have found that people who swim regularly in open water experience significant improvements in happiness, life satisfaction, and reductions in anxiety.

But wild swimming is about more than just physical and mental health. It’s a chance to reconnect with nature, explore beautiful landscapes, and share memorable moments with friends or like-minded swimmers. The sense of camaraderie and adventure that comes with open water swimming is a big part of its appeal, helping to build confidence and resilience both in and out of the water.

However, swimming in open water does come with risks-especially for beginners. Cold water can cause shock, rapid breathing, and even panic, while currents, underwater obstacles, and sudden changes in depth can catch out even experienced swimmers. That’s why it’s essential to approach wild swimming with respect and preparation. If you’re new to it, always swim with a buddy or group, start in well-known and sheltered spots, and ease yourself into the water gradually to let your body adjust.

In this guide, we’ll introduce you to the basics of wild swimming, share tips for staying safe, and inspire you to take the plunge-whether you’re drawn to the thrill of cold water swimming or the peacefulness of open water. With the right knowledge and a little courage, wild swimming can open up a whole new world of wellbeing and adventure.

First things first, why should you give it a go? Research into the benefits of wild swimming is still limited, but there is both scientific and anecdotal evidence that suggests it can boost both physical and mental wellbeing:

1. It’s a great form of exercise – Swimming is not only a great cardiovascular workout, but it works almost every muscle in your body. What’s more, when you’re wild swimming, the water is usually cold, which means you’ll be using up even more energy shivering to keep you warm. 

2. An immune booster – It has been suggested that exposure to cold water immersion can trigger an increase in white blood cell production which helps boost our bodies immune response.

3. Reduces our stress response – When we expose ourselves to cold water, it can trigger a stress response in our bodies. Repeated exposure over time can gradually reduce our stress response to both the cold water and other stressful situations.

4. A natural pain reliever – How many of us grab the ice pack when we pull a muscle? Swimming in cold water can have the same effect, soothing muscle pain and reducing inflammation. Many people with arthritis claim that regular swimming helps them manage their pain.

5. An endorphin rush – Cold water swimmers often get the same ‘high’ runners feel as the exercise causes your body to release endorphins, dopamine and serotonin, which give you a buzz.

6. Focuses our minds – Something about immersing ourselves in cold water helps us focus on our mind in the present, allowing our brains to switch off from the noise of our everyday lives.

7. Gets you out in nature – Wild swimming offers you a unique chance to get into the great outdoors while exercising, giving you double the benefits.

8. Find like-minded individuals – It’s not unusual to form strong friendships when you meet people who are brave enough to head into freezing waters with you, so it’s a great exercise to try if you’re looking to meet new people and form new bonds.

Wild swimming is refreshingly simple, and one of its biggest appeals is that you don’t need a mountain of gear to get started. However, having the right kit can make your experience safer, more comfortable, and enjoyable - especially as you venture into colder waters or swim more regularly.

• Swimsuit or Trunks - For warmer days and shorter swims, your regular swimming costume or trunks are all you need.

• Brightly Coloured Swimming Cap - A silicone or latex cap helps keep you a bit warmer and, crucially, makes you much more visible to other water users-an important watersports safety measure.

• Goggles - A comfortable pair of goggles will protect your eyes, improve visibility, and help you navigate more safely in open water. Look for anti-fog and UV-protected lenses if you plan to swim in bright conditions.

• Wetsuit - In cooler water, a wetsuit is highly recommended. It provides insulation, helps you stay in the water longer, and adds buoyancy for extra safety. For year-round swimming or particularly cold conditions, consider a thermal wetsuit.

• Neoprene Gloves and Socks - Your hands and feet lose heat quickly, so neoprene gloves and socks (or boots) can make a big difference in comfort and help you get dressed more easily after your swim.

• Base Layer - A base layer under your wetsuit can help regulate your temperature and prevent chafing, especially on longer swims.

• Changing Robe - A changing robe is a game-changer for wild swimmers. These oversized, insulated robes keep you warm and dry after your swim and give you privacy to change by the water’s edge. Modern changing robes come in various styles, from waterproof and fleece-lined to lightweight options for summer.

• Towel or Towelling Ponch - If you don’t have a changing robe, a large towel or a towelling poncho is the next best thing for drying off and covering up after your swim.

• Changing Mat - A portable mat keeps your feet clean and dry while you change out of your swim kit, especially on muddy or rocky ground.

• Tow Float - A tow float is an inflatable, brightly coloured dry bag that attaches to you and floats behind as you swim. It increases your visibility for other water users and provides a place to stash valuables like your phone and keys. Some tow floats are designed to support your weight if you need a rest.

• Swim Shoes - Swim shoes or aqua shoes protect your feet from sharp rocks, slippery surfaces, and debris when entering or exiting the water.

• Hydration and Warmth - Bring a water bottle to stay hydrated and a flask of hot drink for warming up after your swim.

• Warm Clothing and Accessories - After your swim, change into dry, warm clothes. Even on mild days, a hat, warm socks, and gloves can help you warm up quickly.

Although you can try wild swimming any time of the year, late spring to early summer is generally the best time to start. During this period, the water begins to warm up after the colder winter months, making your first dips more approachable while still offering that invigorating chill that wild swimmers love. The air temperature is usually milder too, which makes getting in and out of the water more comfortable.

Starting in late spring allows you to gradually acclimatise your body to cooler water temperatures over several weeks. As you continue swimming through the summer months, you’ll likely notice the water feeling warmer and more inviting, helping you build confidence and extend your swim times. Plus, swimming in natural surroundings during this time means you can enjoy longer daylight hours, vibrant wildlife, and beautiful scenery, all of which enhance the overall experience.

If you’re feeling adventurous, once you’ve built up your cold-water tolerance, wild swimming in autumn and even winter can be incredibly rewarding, offering peaceful solitude and a unique connection to nature-but it’s best to start when conditions are a little gentler.

In the UK, the majority of people who wild swim will head for a lake, river or sea. Which you choose may depend on what’s nearest to you and your preferences. For example, the water in a lake tends to be much calmer than the sea or some rivers, so is good for building confidence in open water. But your ability to float (buoyancy) is better in seawater because of the salt, making the sea the place to head if you’re looking for a more relaxing swim. 

There are plenty of well-documented wild swimming spots across the UK. We recommend heading to wildswimming.co.uk where you’ll discover a range of places to give wild swimming a go as well as helpful advice about swimming in the location. Alternatively, check out our Wild Swimming in Lakes and Rivers Guide for recommendations on the best UK cold water swimming locations. 

But always remember, the number one priority when choosing a spot to swim  is your safety. If you don’t think the water looks safe to enter, then don’t get in.  

If you’re walking near a dazzling lake on a hot day, it can be tempting to jump in for a swim. But, swimming in open water can be dangerous, and there are several things you need to take into account before you take the plunge.

1. Check the current – Before swimming in open water, you need to check the current. To do this, you can throw a stick or branch into the water, and if it floats off faster than you can swim, then you'll struggle to beat the current upstream and you should avoid the water.

2. Assess the area – Before entering the water, check for obstructions that could pose a danger. It could be natural barriers like reeds or man-made rubbish and debris.

3. Plan several exit points – You also need to look out for several places you can get out, should you need to exit fast. Riverbanks can often get muddy and be slippery, making your exit harder.

4. Gauge the depth – If you want to jump or dive into a body of water, then you need to check the depth. The best way to do this is by getting into the water and checking whether you can touch the ground or how deep it gets.

5. Dress appropriately for the conditions – When new to cold water swimming, it’s best to wear a wetsuit until you acclimatise. Cold water shock can occur when the water temperature falls below 15°. It weakens your arms and legs, making it harder to swim. In extreme conditions, you may also want to consider wearing a swimming hat and special wetsuit gloves or socks.

6. Cover any open wounds – Open water can be polluted, so it’s important to protect yourself from infection by covering any open wounds with a water-resistant plaster. 

7. Don’t stray too far – Know your limits and stick to them. Open water isn’t the place to push yourself, it's best to stay close to the edge of the river or lake or the shore to reduce your risk.

8. Know the signs of hypothermia – If you start feeling foggy or get excessively tired, your teeth start chattering or you’re shivering, you need to get out of the water, remove your wet things and warm yourself up with gentle exercise. A brisk walk will usually do the trick.  

9. Swim with someone else or let someone know that you plan on going swimming and how long you’ll be. If you don't return at the allotted time, they can raise the alarm and make sure help comes as soon as possible.

10. Never be tempted to drink alcohol when going swimming. It impairs your judgement and coordination, which is never a good combination in the water.

For more tips on wild swimming why not head to the outdoor swimming society where you'll find loads of advice and inspiration or if you’re in need of some motivation to take the plunge, then we recommend you take a listen to the swimout podcast.