If you are looking to escape the ordinary, exercise at your own pace, and reap the benefits of a new activity in the outdoors, why not seek the thrill of wild swimming?
Personally, I haven’t looked back since entering the exhilarating world of taking a regular wild swim. Whether you prefer the tranquil embrace of lakes, the thrill of rushing rivers, or the enchantment of hidden waterfalls, wild swimming offers a unique and refreshing way to connect with nature, with oneself, and also with other like-minded people.
This wonderful way to escape and unwind from our everyday pressures has been gaining popularity rapidly throughout the United Kingdom and beyond.
In this article, we take a plunge into the exciting world of wild swimming and explore its wealth of health benefits. Discover how this invigorating activity can boost how you feel both physically and mentally, as well as provide what I call a mini-holiday, totally immersed in nature, a getaway from the often hectic pace of modern life.
Here, we will uncover some of the best wild swimming locations around the UK from hidden gems in the wilderness to purpose-made wild swimming locations with lifeguards on hand to ensure your safety. You will find tips on staying safe while exploring these natural playgrounds and swim locations as well as learn about the gear and techniques that will enhance your experience and help to keep you safe.
So grab your swimmers and get ready for an unforgettable journey into the enticing world of wild swimming. Whether you’re a seasoned swimmer or just dipping your toes into this magical escape, be prepared to be captivated by the sheer beauty and sense of freedom and exhilaration that awaits you.
What is Wild Swimming?
Wild swimming is also known as open water swimming or even cold water swimming and is the act of swimming in natural bodies of water such as lakes, rivers, tarns, and oceans, as opposed to swimming in often stuffy, man-made swimming pools. It is a growing trend amongst outdoor enthusiasts; I, for one, would always choose swimming outdoors over swimming inside in a leisure centre pool, that said, I do also love to visit a Lido from time to time.
Swimming in lakes, tarns, rivers, seas, and oceans is perfect for nature lovers who seek a more immersive and adventurous swimming experience. Unlike swimming in a pool, wild swimming allows you to explore the wonders of nature, swim amidst stunning landscapes, and even feel at one with the diverse wildlife around, above, and below you.
While wild swimming can be done in various stunning and sometimes remote locations, it is important to note that it is not the same as swimming in dangerous or restricted areas.
Swimming outdoors should always be done in safe and designated spots; swimmers should always be respectful of the water itself, the fact that the water is home to a host of wildlife and they should always leave the water and the banks around it as they found them. By following…
Benefits of Wild Swimming
Aside from the sheer joy and excitement provided by swimming in the outdoors, wild swimming offers a numerous list of health benefits. The combination of swimming and being immersed in nature has a huge positive impact on both physical and mental well-being.
I always feel a rush of excitement and anticipation as I pack up my things and head out for a swim in the wild. As I gradually enter the water I feel the benefit of the cold zing and my whole nervous system seems to thank me for taking the time to regulate my breathing and my heartbeat by taking long, full, slow breaths in and out through my nose. I will go into more detail on this later on.
Upon leaving my wild swim location, I always feel so good, wrapped up in warm layers, the cold kickstarts my circulation and I gradually start to feel a warm glow. My pain levels are lowered, and I feel thankful that I took myself away from my to-do list to do something special for me.
Physical health benefits
Firstly, wild swimming is an excellent cardiovascular exercise that strengthens the heart, boosts circulation, and improves overall fitness. The resistance that water gives provides a full-body workout; swimming engages muscles that are not typically used in other forms of exercise, and if taking to the lake regularly, you will certainly notice an improvement in your body and muscle tone.
This low-impact activity is suitable for people of all ages once they are a competent swimmer. I have to admit that I have never been a fast-paced swimmer, and I prefer to swim at a slow steady pace, breaststroke being my go-to swim stroke to allow me to focus on my breath and to thoroughly enjoy the time spent totally surrounded by nature. That said, you are free to choose your pace and your technique once you are confident with your surroundings.
Wild swimming and controlled cold exposure have been linked to improving the body’s immune function. Exposure to the natural elements, such as cold water and sunlight, can stimulate the production of white blood cells and thus increase the body’s ability to fight off infections. I love this benefit as my immune system needs a little extra love and boosting, especially in seasons where viruses are more prevalent.
Additionally, I speak from personal experience when I add that cold water immersion is known to have anti-inflammatory effects, which can aid pain management and greatly help to cope with a variety of health conditions, particularly those of an arthritic or musculoskeletal nature.
For instance, I have both Fibromyalgia and osteoarthritis and also two areas of joint damage along my spine. These damaged areas cause a condition named Spinal Stenosis, in short, I experience pain all day every day which also varies greatly in intensity. Cold water exposure and lake swimming help me to manage daily life and I always feel the benefit of reducing inflammation in my body by immersing my whole body in cold water.
Muscle soreness can also be reduced by dipping into cold water, and gentle swims after taking part in other forms of exercise will help muscles to recover. So, if you’ve been out on a log cycle, walk or run, achieved a long session of your favorite sport, or you hit the gym, a cold water swim immediately or even a day or so afterwards can help your muscles to recover more quickly.
As I suffer from Fibromyalgia, I experience pain in various forms, including muscles, joints, and nerves. I also suffer from joint stiffness, a great way to manage this is to live an active life as possible and balance it with periods of rest. I love walking and hiking as they help me keep moving, however, any physical activity results in a buildup of muscle pain and fatigue, therefore, I find there is nothing better for the soul than a swim in a beautiful place after a day out hiking.
Swimming outdoors has become increasingly popular with those who live with the challenge of managing a variety of mental and physical health conditions and it is suited to all fitness levels and all ages. As long as you listen to your body, it will allow you to build strength and endurance at your pace.
Mental health benefits
Taking to the water has been shown to have a positive effect on mental health. Being immersed in nature and surrounded by the calming sights and sounds of the water can reduce stress and anxiety. The release of endorphins during exercise also contributes to improved mood and a greater sense of well-being. Swimming in cold water gives you that sought-after natural high.
The feeling of freedom and connection with nature that wild swimming provides can help to alleviate symptoms of depression and provide a lift from low mood. I can think of many times when I have felt low and in need of a mental pick-me-up.
Admittedly, there have been a few times when I have questioned whether I want to get into a lake as my body is hurting and feels dragged down, but afterwards I have always felt better and boosted.
There have even been times when the skies have been grey at my local swimming spot. Rain pouring down, splashing upon the surface of the water, and the thought of getting in hasn’t been so inviting, yet each of those times, I have practiced my breathwork, gradually entered the water, and managed a swim.
I can honestly say that after every swim, I have emerged triumphant and feeling proud that I told myself to brave the elements. These are the moments we can draw strength from and feel a real sense of achievement.
When I am in the water, I tune into the sights and sounds around me. I really allow myself to feel the sensation of the cold upon my skin and to notice the rhythmical movement created by moving through the water.
Being close to the water is good for our health. Swimming in it can really be so meditative and soothing. Personally, my body feels held and supported by the water, and my soul embraced by all that nature provides. There are fish beneath me and birds above, even families of ducks or swans swim close by and I love how the distinction between…
Safety Tips for Wild Swimming
While wild swimming is an exhilarating experience where we can feel connected to our primitive, adventurous side, it is crucial to prioritize safety to ensure you enjoy a risk-free adventure. Here, I have put together some essential safety precautions to keep in mind before you set out on your wild water swim adventures:
Research the location beforehand
Do your research: Before heading out to any wild swimming location, research the area thoroughly. Choose whether you want to swim at an open water swimming resort with lifeguards on hand or if you wish to take a hike to a lake or tarn or even head to the coast.
You should always check for potential hazards, such as strong currents or underwater obstacles, make sure that you are not choosing to swim in close proximity to cliffs where debris or rocks could fall, and you should also ensure that the water quality is safe for swimming.
If you are heading to the coast, of course, it is always advisable to seek beautiful spots that are manned by RNLI lifeguards. Also, do look into what species of fish or jellyfish could potentially be in the water.
Some regulated cold swim venues are also used for diving and diver training. If you like to snorkel or swim with your head in the water, this can provide an added bonus as you might see some of the underwater features they have added for the divers to explore beneath you as you swim.
Check water quality and temperature
Always have in mind that you are swimming in an open body of water as opposed to a chlorinated swimming pool. Check out any risk of potential water pollution by doing your research.
As I said earlier, I know which one my heart will always choose as there are stunningly beautiful spring-fed lakes and tarns, even ex-quarries that have been filled with water and are now used to provide crystal clear, weed-free swimming.
Always assess the conditions of the water before entering. Check for signs of pollution, algae blooms, or any other factors that may affect water quality. Be aware of the weather forecast, as sudden changes can create dangerous conditions.
As your journey into the world of wild swims progresses, you should find that your body adapts to the cold and is better equipped to deal with the chill of open water. You may choose to improve your body’s tolerance to cold exposure by investing in a cold dip tub for your garden. These are great for use in between opportunities to get out and wild swim.
Many cold water swimming enthusiasts steadily progress further to dipping and swimming in ice water as winter temperatures plummet. If you find that you take well to the benefits of cold exposure, this should be a slow and gradual journey, one that involves knowing your body, practicing breathwork, and possibly adding layers to your swimming kit as the weather gets colder.
Investing in a cold water thermometer will help you to track your…
Start in shallow water
If you’re new to wild swimming, start in shallow water, regulated wild swimming venues can be great for this as most provide gently sloping access to the water. Some even have areas shallow enough to touch the surface for your whole swim. They are also great places to gradually increase your swimming distance before you head out to wild swimming spots further off the beaten track.
Swimming at a venue where there are lifeguards and numbers of people swimming in the water are monitored will allow you to become comfortable with the environment and assess your swimming abilities. Often there are suggested swimming routes and circuits marked by colored buoys, these allow you to set your goals safely and progress by swimming further when you’re ready. These venues also offer cafes providing hot drinks post-swim, cakes, hot meals, and even small shops stocking essential equipment.
A lovely way to introduce your body to the zesty zing of the cold even before taking on a swim in the wild is to visit a waterfall with a natural pool beneath it, or head to a shallow river where you can safely focus on your breathing and work on getting into the water gradually.
Swim with a buddy or in groups
It is always safer to swim with a buddy. In fact, even when I swim at designated open water swimming venues, I swim with a friend or with my partner, more often than not, the swimming venue will recommend this.
Also, I would suggest that swimming with a buddy or in a group is essential in unfamiliar waters. Having someone by your side can provide assistance in case of an emergency and ensure that both of you are accounted for.
Know your limits
Be aware of your swimming abilities, you know your physicality and ability better than anyone else, and you should never be tempted to push yourself beyond your limits.
Cold water and strong currents can be physically demanding, so it’s important to listen to your body and take breaks when needed. Stay close to sensible places where you can exit the water safely and don’t stay in the water beyond your capability.
Once you are swimming, the movement of your body in the water will kickstart your circulation, and you should find that you start to feel your limbs warm up and become more comfortable with the cold. If you start to feel that the cold is setting in heavily, exit the water, dress in your warm layers and sip from a flask of a hot drink.
Wild Swimming Gear and Essentials
Wetsuits and swimwear
A wetsuit is a crucial piece of gear for wild swimming, especially in colder waters and for absolute beginners. Depending on the water temperatures, you can purchase different thicknesses of wetsuit to provide insulation and to help regulate your body temperature, allowing you to stay comfortable during longer swims.
This low-impact activity is suitable for people of all ages once they are a competent swimmer. I have to admit that I have never been a fast-paced swimmer, and I prefer to swim steadily, using breaststroke as my go-to swim stroke to allow me to focus on my breath and to enjoy the time spent surrounded by nature. That said, you are free to choose your pace and your technique once you are confident with your surroundings.
Neoprene shoes or sandals are often recommended for wild swimming, they provide protection and grip when walking on uneven or slippery surfaces to enter the water. Look for shoes that are light to swim in with a non-slip sole and quick-drying materials. Personally, if I take a swim from a pebble beach, I wear protective shoes, but when swimming in a lake or tarn, I prefer to keep my feet light and experience the freedom of no shoes.
Hat/Cap
When the weather is cold, I opt to wear a brightly colored, chunky knit bobble hat with a warm fleecy lining in the water. Choosing a bright color helps you be seen, and the knit and fleece trap warm air to keep your head cosy, reducing heat loss from your body.
Most open water swim venues will insist that you wear a brightly colored bobble or swim cap to keep you visible to lifeguards.
Opting to wear a swim cap not only keeps your hair out of your face but also helps to retain body heat and reduce drag in water.
Towels and robes
When I go wild swimming, I pack a large quick-dry microfiber towel in my backpack. I love these as they dry quickly and fold up neatly, taking up minimal room. You may wish to invest in a toweling changing robe or poncho with a hood, these are very handy for retaining your modesty when changing outdoors.
Wild swimmers are also absolutely loving waterproof, hooded changing robes these days as they provide a water-resistant outer layer and are often fully lined with snuggly fleece which absorbs any water on the skin and traps in warm air to help your body warm up quickly. Some even have side zips and vents to help you change quickly underneath your outer layer.
Waterproof bags, swim buoys, tow float
A dry bag is a waterproof bag that allows you to keep your belongings safe and dry while swimming. It is an essential item for storing your phone, wallet, keys, and other valuables while you’re in the water. My dry bag even doubles as a towable swim float.
In terms of safety in the water, a swim float and whistle are essential safety equipment for wild swimming. A swim float is a buoyant device that provides visibility and helps you stay afloat in case of fatigue or emergency situations.
A small whistle can be attached to your float or wrist for added safety. This provides peace of mind as it is an effective tool for attracting attention and signaling for help if needed.
Having the right gear and adding to your kit with the four seasons in mind not only ensures your comfort and safety but also enhances your overall wild swimming experience. It is beneficial to invest in quality gear that is suitable for the specific conditions and locations you plan to swim in.
Breathing Techniques
One of the best pieces of advice that I can offer you if you are considering taking to wild swimming is to practice calming breathing techniques.
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