Cold Water Swimming: The Wellness Trend You Need In 2024

Swimming in cold water has become more popular in recent years, with searches increasing by 700%¹ according to Google Trends. The physical and mental benefits have made it a popular activity among outdoor enthusiasts who seek a unique and refreshing way to engage with nature.

The outdoor company Blacks explain the benefits of cold water swimming and offer their tips to anyone who wants to get into the sport this year.

Brand ambassador Helen Skelton, who visited the cold water swimming group Wonderful Wild Women, said:
“Nature and adventure are great levellers. There’s no denying time spent outside is good for your mental health and visiting the ladies of Wonderful Wild Women is testament to that. The science behind the benefits of cold water swimming is proven time and time again, but how can anybody not be happy when swimming in such natural beauty!”

Ethan Ball, Author and outdoor enthusiast at Blacks comments:
“If you’re considering cold water swimming, there are a few important factors to remember to ensure you stay safe and get the most from your wild swim. One main consideration is that when entering cold water with a temperature below 15°C and you're not accustomed to it, your body may react with an involuntary gasp. This is often followed by hyperventilation, which is not within your conscious control. If you've jumped or dived in, or if the water is turbulent, water can enter your lungs, leading to rapid drowning. To help mitigate this risk, follow our top tips on how to swim in cold water safely.”

Acclimatise gradually

Allow your body to acclimatise to cold water by starting with shorter swims in milder temperatures before attempting longer or colder swims.

Swim with a friend

Swimming with a partner or in a group is always safer. In case of any unforeseen circumstances, having someone nearby who can assist you can be life-saving.

Know your limits

Understand your swimming abilities before getting into any water. Cold water can be physically demanding, so don’t push yourself beyond your comfort zone or swim more than you can.

Dress appropriately

Wear suitable cold water swimming gear, such as a wetsuit, to help retain body heat. Protect extremities by wearing neoprene, booties, gloves and a swimming cap. Dressing appropriately is essential to preventing hypothermia.

Use a tow float

A tow float is a bag that can withstand and has air inside, which provides it with buoyancy. Swimmers attach these bags to themselves and it floats behind them as they swim forward. This helps swimmers stay buoyant and visible when swimming.

Take care when entering and exiting the water

Use designated entry points and be mindful of your surroundings. Rocks, slippery surfaces and currents can pose risks.

Monitor water temperatures

Stay informed about the water temperature before swimming. Extremely cold water can be hazardous, so be aware of local conditions and avoid swimming in dangerously low temperatures

Listen to your body

Pay attention to any signs of discomfort, fatigue or numbness when swimming. If you feel extremely cold or experience cramps, exit the water immediately and warm up.

Warm up afterwards

After swimming, it is crucial to warm up gradually to prevent a rapid drop in body temperature. Change into dry clothes, cover yourself with a warm blanket and consume warm drinks to help raise your core temperature.

Beware of the “after drop”

After drop is when your core temperature continues to drop after exiting cold water, it often leaves you feeling colder than when you were immersed in the water.

Learn the symptoms of hypothermia

Shivering, confusion, loss of coordination and very pale skin are all symptoms of hypothermia. If you or anyone in your group show symptoms, it is important to seek medical assistance immediately.




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