Open-water swimming: health benefits and a beginners’ guide

A new trend in wellness is a chilly one: open-water swimming. Are you brave enough to take the plunge?

Wild swimming, open-water swimming or sea swimming—whatever you prefer to call it—has gained a lot of popularity over recent years, especially as access to indoor pools has been limited.

For some, taking a dip in a freezing cold lake or the sea does not sound like a dream way to spend the day. But there are a number of health benefits to dipping your toes in the water (as it were), and more and more people are giving it a try.

Outdoor retailers have even reported a surge in wetsuit sales and online searches over the last year. So have people just gone mad, or is there actually evidence to support why you might want to crack out your snorkel and take to the water?

What is open-water swimming?

When we talk about open-water swimming here, we mean swimming outdoors in a lake, river or the sea. It is usually unsupervised, can be chilly even in warmer months, and puts you directly in touch with nature.

Besides giving you the chance to be out in the fresh air, move your body and (we’re told) have some fun, outdoor swimming offers many of the same health benefits as its smaller-scale cousin: the cold shower. If you are not quite ready to dive into icy depths, a cold shower can be a less daunting place to start.

Safety comes first

Any activity out in the “wild” carries some level of risk, and open-water swimming is no exception. It is important to:

• Never swim alone

• Avoid waters with strong tides or currents

• Wear appropriate kit when temperatures are low

• Research local safety advice and follow it

Assuming you have taken sensible precautions and are following local guidance, we can look at what the research says about potential benefits.

Possible health benefits of cold-water swimming

Like cold showers, exposure to cold water during open-water swimming may have positive effects on both body and mind.

Studies suggest that regular cold-water swimming can:

• Support cardiovascular health and reduce some related risk factors

• Help lower blood pressure

• Reduce perception of pain

There is also research into the relationship between cold-water swimming and mental health. Reported benefits include:

• Increased dopamine and endorphin levels

• Relief from some depressive symptoms

• Greater resistance to everyday stress

Although it may sound counterintuitive, open-water swimming may also help strengthen your immune system. Regular cold-water swimmers are often reported to suffer less from common illnesses and infections, and when they do get sick, symptoms can be milder. One explanation is that the stress hormones released in response to the cold help “prime” the body to fight off infection.

In one study, after four months of repeated open-water swimming, participants reported feeling more energetic and active, and experiencing reduced pain compared to a control group.

Taken together, this research suggests there are several ways in which open-water swimming could support your physical and mental wellbeing.

Tips for beginners

As the weather starts to warm up, it becomes an appealing time to try this invigorating hobby. If you want a slice of the action, go for it—but do it safely.

Plan ahead

Do some preparation before you take to the water:

• Research safe locations you can access and exit easily

• Choose spots with little current and that are not too remote

• Check tide times and local conditions

• Never rely on guesswork—learn about the area before you swim

Go with a buddy who can keep an eye on you, tell someone where you are going, and keep a phone handy in case you need help.

Pack the right kit

The right gear will make the experience safer and more enjoyable. Consider:

• A wetsuit for extra warmth

• A warm hat (if you are not putting your head under)

• Water shoes to protect your feet

• Earplugs, if you are going fully under

• A full change of clothes and a towel for afterwards

• A hot drink in a flask to help you warm up slowly

Find your swimming community

As this trend has grown, many local groups have formed around open-water swimming. You may find clubs or informal meet-ups in your area, which can add a social element and extra layer of safety. A quick search online or a post on social media can be a good way to find a group.

Ready to take the plunge?

Protecting and supporting your health does not always have to be serious or complicated. Open-water swimming can be challenging, energising and surprisingly fun—provided you respect the risks and prepare properly.

If the idea appeals, start small, stay safe and see how you feel. You might just discover a new way to clear your head, move your body and connect with nature, one chilly dip at a time.