25 minute read
Cold water swimming; the new, but in fact old, health improver and mood booster.
Although it's recently gained popularity, cold swimming has a rich history that dates back centuries in some cold-climate countries, such as Finland and Russia.
According to Time, swimmers have been crossing the English Channel without wetsuits since the 1800s, and across the pond, the first reported U.S. ocean dip dates back to 1903, with the Coney Island Polar Bear Club.
Fast-forward to now, wild swimming provides a sought-after sanctuary and escape from hectic modern-day life.
Cold water swimming can have an incredible impact on a swimmer’s mental and physical health, from athletes using it to help aid their physical recovery to ordinary people embracing the boost in energy and confidence.
This guide covers benefits, tips for beginners, safety advice, and essential kit, including expert safety advice from our water safety partners and ambassadors, so you can enjoy cold water swimming as safely as possible.
We're not just the creators of the outdoor changing robe; we're active members of the global cold water swimming community. We are the official partners of the International Winter Swimming Association (IWSA), an organisation dedicated to promoting and managing this invigorating sport that connects ice swimmers worldwide.
We also proudly support two vital UK charities, the RNLI and RLSS, both of which provide free water safety guidance to help everyone swim with greater safety and peace of mind. Learn more about us here.
Get ready to learn everything there is to know about this life-transforming activity!
What is Cold Water Swimming?
Often also referred to as wild swimming, open water swimming, and sea swimming, what are the key components of cold water swimming?
Typically, cold water swimming is in outdoor environments where the water is unheated. This could be any blue space, such as the ocean, rivers, or lakes.
Exchanging enclosed, manmade pools for the openness of nature and the strong connection with the outdoors keeps swimmers returning for more.
For some swimmers, the swimming experience is more like a submersion, whereas others like to swim a certain distance, like you would do with traditional swimming.
A notable difference between cold water swimming and pool swimming is the unpredictable conditions.
The static conditions of a pool are ultimately controlled, whereas cold water swimming and open water swimming depend on how Mother Nature feels that day!
Variables like temperature, currents, and waves enhance the challenge and require additional preparation to ensure safety.
Regarding temperature, cold water swimming is generally considered below 15°C (59°F). Swimming in colder temperatures may be regarded as ice swimming or winter swimming.
You may have noticed how the popularity of cold water swimming has snowballed in recent years. This peak of interest is often linked to the COVID-19 pandemic when people were seeking outdoor activities to connect with nature during times of social isolation and restrictions.
Did you see an increase in open water swimming groups local to you? In Lancashire, UK, the Morecambe and Lancaster Open Water Swimmers group started the pandemic with just five people and grew to over 7,000 in 2024!
Physical benefits of cold water swimming
With more recent emphasis on wild swimming, an understanding of the physical benefits of cold water swimming by health professionals is ongoing.
Studies by scientists, such as those conducted by Prof Mike Tipton from the University of Portsmouth, who has been researching the effects of cold water on the body for over three decades, conclude that proving the impact has its challenges.
However, some research, teamed with personal accounts from swimmers, suggests that cold-water swimming can have a positive impact, provided you’re in good health. It’s also vital not to drop your body temperature for a prolonged amount of time; the benefits can be felt from a short immersion.
If you’re ever in doubt about whether or not you should try cold water swimming due to health-related concerns, you should always speak to a healthcare professional.
Aids post-exercise recovery
In an article released by Runners World featuring Dan Kett, a physiotherapist and cold water expert at P3RFORM, Kett explains the advantages of cold water swimming on the body for boosting run recovery.
According to Kett, cold water therapy constricts blood vessels and, in turn, increases blood pressure, helping to decrease ‘inflammatory processes in peripheral muscles’ after exercise.
Kett further explains how cold water therapy reduces ‘the sensation in the nerve endings that detect pain’, improving delayed onset muscle soreness (DOMS) and allowing runners to train more regularly.
Improves blood flow and circulation
Some swimmers believe that cold water swimming has a host of physical benefits, including improving blood flow and circulation.
Cold water advocate, adventurer, and founder of Wonder Wild Women, Sarah Gerrish, expresses the impact cold water swimming has had on her body as someone with Raynaud's Syndrome:
‘Personally, for me, I have noticed a huge improvement in my circulation and immune system. Suffering from Raynaud's Syndrome, I used to have a real fear of the cold, but since embracing the cold water I now recover so much quicker, and my Raynauds symptoms have reduced significantly.’
However, the jury is still out on how much cold water swimming can impact circulation.
At present, there’s no long-term evidence that ice swimming in particular helps circulation.
And short-term exposure should be perceived with caution, as it can potentially cause injuries such as frostbite if not appropriately managed.
Reduces inflammation and joint pain
Some research suggests that cold water immersion can support the reduction in inflammation and joint pain. Swimming in general stimulates blood circulation, helping to reduce muscle stiffness and ease pain.
During her pregnancy, dryrobe® Ambassador Sophie Hellyer chose to swim throughout. She explains the physical relief she gained from cold water for some of the symptoms and strain pregnancy had on her body:
‘Cold water swimming was also great for my inflammation. My feet and ankles massively swelled up towards the end of my pregnancy, so I was keen for anything that would help dial that issue down.’
Find out more about Sophie’s experience of swimming throughout her pregnancy as well as her tips for other pregnant swimmers here.
Boosts immune system
Understanding the effects it has on the immune system is slightly complicated.
While some evidence may suggest that cold-water swimming helps build resistance to some illnesses and infections, whether it’s due to cold water or the actual swimming is not so clear-cut.
For example, a study that tested the effects of 30-second cold showers every morning for 60 days found that the number of sick days was reduced by 30%.
However, in a feature with The Guardian, Professor Mike Tipton suggests that those participants reported the same number of infections as those who didn’t have a cold shower. He suggests it may be increased resilience or “just a willingness to push through because of being part of a study.”
In addition, those who participate in cold water immersion may have healthier lifestyles altogether, which can improve their immune systems due to regular swimming and exercise.
In another study led by Tipton, the team found that both indoor and outdoor swimmers had fewer respiratory infections than non-swimmers.
Mental Health Benefits
If you know someone who regularly open-water swims, you’ve no doubt heard them express the positive reasons behind why they do it. Of course, everyone is different, and the mental health effects of cold water swimming can vary from person to person.
Natural high & mood enhancement
Why do wild swimmers keep returning to the cold? At first glance, submerging in uncomfortably cold temperatures doesn't seem like the most alluring thing to do in your spare time. But one thing most swimmers agree on is that it makes them feel amazing. Some even refer to having a post-swim high after a session in the water.
In a BBC exploration of whether cold-water swimming is good for you, Dr Heather Massey explains how she’s been researching the physiology behind cold water immersion.
Cold water immersion generates a cold shock response. The response begins with the skin cooling, which drives a sympathetic response (the body's reaction to perceived threats or stressors, preparing it for action).
This increases heart rate and blood pressure, and the body is flooded with stress hormones, such as adrenaline and noradrenaline. This could contribute to the post-swim high that swimmers report feeling.
In another BBC report, research shows that the cold shock response increased blood flow to areas of the brain that help control mood.
In Vermont, US, the Red Hot Chilly Dippers are a group of dedicated swimmers who embrace the cold in some of the most extreme winter dipping locations. The swim group’s founder, Katharine Montstream, discusses the empowerment of cold water swimming.
‘Vermont draws a hardy bunch, and the people who want to cold water dip are interested in the community, the endorphins, and the reset that one gets when you come out of the icy lake. It's like a huge relief when you come out. If any negative story is playing in your head and weighing you down, just "leave it in the lake!" and then come out with the good energy.’
Stress & anxiety reduction
In a BBC report exploring whether cold water swimming is good for you, research suggests that as the body gets used to a cold/ changing environment, it can help the mind do the same and teach the body how to bounce back from a stressful event.
During her pregnancy, Sophie Hellyer chose to swim throughout. She explains the mental benefits she gained by continuing to swim:
‘I learned how to better regulate my breathing in an almost meditative way (which came in useful in labour too!), and the whole experience of being immersed in nature was wonderfully soothing to my increasingly busy and anxious mind. In my third trimester especially, I found that my swims kept me feeling mentally robust and helped to stave off the threat of prenatal depression.’
Builds mental resilience
Science Focus explores the mental benefits of cold water swimming in a blog featuring environmental physiologist Prof Mike Tipton from the University of Portsmouth. Mike discusses the science behind the ‘fight-or-flight’ response created when taking a dip in cold water and how regular dipping causes your body to adapt not only to cold water but also to other everyday stress inducers. He explains:
‘This adaptation makes you less reactive to the shock of cold water, but could also make you less reactive to stress.’ Read more about it here.
Not only does this help build resilience to the cold, but it can also help improve stress resilience in other aspects of life.
Inspiring amateur athlete Joanna Shimwell expresses how habitual cold water swimming has helped her to feel mentally stronger in other areas of her life:
‘Obviously, there are health benefits, but I think that there are real mental benefits by putting yourself through it. So that's what I know deep down and that's what makes me keep coming back.
I think that in doing that repeatedly, it's made me feel like I can actually handle tough situations in day-to-day life better because I'm more resilient, as I've consistently proved to myself that I can overcome the things that I find scary - but in a measured and controlled environment.’
Boosts self-esteem & body confidence
For many swimmers, the sense of achievement gained from successfully dipping in the cold naturally results in an addictive confidence boost that improves overall self-image and supports positive mental health.
For Terri Ingram, founder of the UK-based swim group Hele Bay Merbabes , the confidence gained from cold water swimming has helped to promote a healthy perception of her body and encouraged her to strive in other aspects of her life.
What began as a small meet-up with friends in August 2019, the Hele Bay Merbabes have gained a huge Facebook following, building a supportive community of swimmers around Ilfracombe, North Devon.
Terri sums up her newfound motivation sparked by open water swimming:
‘So for me, it's given me body confidence and fitness. I've never been so fit in my life. I also now cycle all the time - I did a triathlon last year. I didn't think I'd ever do a triathlon. It's brought me fitness as well as body confidence.’
Cold Water Swimming Safety Tips for Beginners
First things first: If you’re considering taking up open water swimming, you need to consider the safety aspects beforehand.
As with most water sports activities, there are potential risks when cold water swimming that you should be aware of.
However, there is plenty of helpful advice available. Two of our water safety partners, the Royal National Lifeboat Institution (RNLI) and the Royal Life Saving Society UK (RLSS), provide invaluable tips on their websites.
We break down their advice alongside tips from other experts on how to prepare for your first cold water swim and subsequent ones safely.
Understanding cold water shock
Olympic open water swimmer Keri-anne Payne, provides great safety advice to those just starting out when swimming in the coldest months of the year.
In the coldest months of the year, cold water shock can be a major risk factor for cold water swimmers who are not used to handling cold temperatures.
Keri-anne explains:
‘When immersing in cold water, our bodies have a natural shock reaction that sends our bodies into panic mode - think fight or flight.
Cortisol is surging through your body and this can lead to panic if not dealt with. The specifics of cold shock panic include shortness of breath, so the best way to overcome this is through breathing - specifically breathing out.
Run through a few rounds of breathing, breathing in for a count of 4 and out for a count of 6/8. This will help to switch the cortisol to endorphins - it is the trigger for people to feel euphoric when they get out from a cold water swim.’
Ultra-marathon sea swimmer Ross Edgley explains what happens to your body when you initially come into contact with the cold water:
‘A lot of people when they go into cold water get a shock response, they gasp for air and they immediately say ‘Hypothermia!’.
No, you’ve been in 5 seconds, it’s not hypothermia you’re experiencing cold water shock, that’s very normal.
“I can’t feel my hands!” OK you’ve been in a minute and what’s happening is that all of a sudden your capillaries are vasoconstricting, they’re pulling the away blood from your extremities (your hands and feet) and pulling towards your vital organs, you’re not actually dying!'
Acclimatisation techniques
Another piece of important advice is to acclimate gradually to the cold water by starting with shorter swims and increasing the time gradually over a few weeks.
Keri-anne offers some advice for those who suffer from that 'ice-cream' headache feeling.
‘There isn't a magic cure here I'm afraid, it's just a barrier we need to push through. Just like when you first get in, your legs feel on fire and after a few minutes you feel better - the same needs to happen with your head. The more you put it in the water the quicker you push past the 'acclimatisation' of your head. A neoprene hat can help here too…’
The RNLI also offers some great advice on acclimatisation here.
Hypothermia prevention
Hypothermia and cramps are two major risk factors when it comes to cold water swimming.
To help prevent either from happening, but especially Hypothermia, Keri-anne recommends getting out of the water ‘always wanting more’.
‘This usually sets in (Hypothermia) after a certain period of time, which is different for everyone - especially if you are in a wetsuit or if you have swum through 10 winters.
It also depends on if you have slept well, eaten well, and hydrated well. If any of the last 3 things are at a low then the chances of getting hypothermia dramatically increase.
So, safety lesson one; don't go or limit your time in the water if you've slept badly, not eaten anything for over 6 hours, or not hydrated for over 6 hours.
My motto is 'Always get out wanting more'. When I go swimming and get to the point where I'm thinking to myself ‘This is amazing!', after the initial shock, I get out.
It's always better to be safe than sorry. Also, this gives me the best chance to really understand how my body reacts to the cold and I have started to learn more about how long I can stay in for.’
Always swim with others or tell someone
All water safety experts recommend swimming with a partner or a group, especially in remote or isolated locations.
Not only is it fun to have a swimming buddy, but it is also vital to have another person around in an emergency situation.
If you can’t swim with a friend, let someone know the location where you’ll be swimming and give an estimation of how long you’ll be there.
How to plan your swim and check conditions
It’s essential to do your research before you hit the water, especially if you’ve never swum at that location before.
- Ideally, the RNLI suggests swimming between the red and yellow flags on a lifeguarded beach if you’re swimming by the coast.
- Check the weather conditions and water temperature before swimming, and avoid swimming if the conditions are dangerous or if the water is too cold. Remember, ‘If in doubt, don’t go out.’
- If swimming in open water, be aware of currents and tides, and always swim parallel to the shore. The RNLI provides some great website recommendations and reports for checking the weather and tides, as well as advice for getting out of rip currents.
- Check out where to get in and out of the water safely, and ensure you read the warning and guidance signs where possible.
Emergency plan checklist
Have a plan in place in case of an emergency, including knowing how to call for help and having appropriate first-aid supplies on hand.
- Always take a device that can call for help, such as a mobile phone in a waterproof pouch.
- In case of an emergency, call 999 or 112 and ask for the coastguard, even if you don’t have a phone signal - your phone will try to connect to any other network available.
There are also apps that can track swims and alert emergency contacts if you fail to return home on time - check them out on the RNLI website here.
Sea Swimming vs. Wild Swimming
What's the difference between open water swimming, sea swimming, wild swimming and outdoor swimming? Well, not much really, it's all just swimming!
There are many ways to get your cold water fix in wonderful blue spaces, depending on how confident you feel and what you’d like to experience.
From slipping into tranquil lakes to plunging in the big blue sea, nature really opens up when you start looking for places to dip.
Here are some of the key features that differentiate two of the most popular forms of outdoor swimming.
| Type of Swimming | Environment | Risks | Benefits | Accessibility |
|---|---|---|---|---|
| Sea Swimming | Natural bodies of water such as lakes, rivers, ponds, and the sea. |
|
If you live inland, wild swimming provides a unique opportunity to explore natural freshwater away from the coast. | For more information about wild swimming, including safety tips, places to swim, and local clubs, visit the Outdoor Swim Society. |
| Wild Swimming | Takes place in salt water in the ocean or sea. |
|
If you live by the coast, the sea is a convenient place to swim, provided conditions are safe. | Websites such as Surfline are great for checking tide times and wave conditions. |
Cold Water Swim Kit Essentials
There are a few essentials that you may want to consider taking on your cold water swims, especially for staying warm both pre and post-swim.
For Beginners: Must-have gear
Keri-anne Payne provides her essential cold water swim kit list:
- Swimsuit
- Swim hat
- Goggles
- Woolly hat
- Booties
- Gloves
- Warm drink
- Dryrobe® Advance change robe
- Dryrobe® Changing mat
- Waterproof Poncho
If you’re swimming rather than dipping, a brightly coloured tow float is also important so other people in the water can sport you.
And how will you transport all your items to and from your swim spot? With a durable bag, of course! Check out our range here.
For our top swimming kit picks, head to our swimming page.
For Winter Swims: Upgrades and safety additions
Making sure you’re prepared properly for your swim with the right equipment is vital, with the inevitable shivering that occurs after being in cold water.
You may also want to consider the following items during winter swimming:
- Warm loose layered clothing such as a tracksuit to get changed in and out of. The quicker you can get changed into dry clothing, the better!
- A thermal/ insulated drinks container - a reliable bottle that keep your drinks hot.
- A hot water bottle - the Dryrobe® Advance has the perfect secret inside pocke to store a hot water bottle and give you that extra warmth.
In addition, staying hydrated and nourished before and after swimming helps maintain body temperature and energy levels.
Keri-anne explains more about shivering and staying warm here:
‘The shivering process requires us to have some energy in our system, so a nice warm hot chocolate or sugary coffee will be the best thing to feel a bit of comfort post swim but also to fuel the shivering process.
Shivering is a good thing, it's our body’s natural way to warm up if we are cold. So, I usually want to make sure I am dressed before I start uncontrollably shivering.’
Advanced: Winter & Ice Swimming
The plummeting temperatures in the coldest months aren’t a deterrent for some of the most committed swimmers - some even prefer the challenge of the brutal, icy conditions!
Devoted swimmers will literally smash through the ice on frozen lakes or blue spaces to get their swimming fix!
However, winter or ice swimming requires extra caution due to extreme conditions and low temperatures.
The cold ‘greeting’ once you hit the water can be more than a shock. Keri-anne Payne explains how to handle this feeling and prepare yourself for cold shock:
‘When immersing in cold water, our bodies have a natural shock reaction that sends our bodies into panic mode - think fight or flight. The specifics of cold shock panic include shortness of breath, so the best way to overcome this is through breathing - specifically breathing out.
Run through a few rounds of breathing, breathing in for a count of 4 and out for a count of 6/8. This will help to switch the cortisol to endorphins - it is the trigger for people to feel euphoric when they get out from a cold water swim.’
Ross Edgley further explains the importance of understanding cold water management:
‘Educating yourself about cold water management means that when the cold sets in, you can face it with a stoic, sports science response so you can keep calm, rather than getting in the water and panicking.’
Mental and physical benefits
The mental and physical benefits of winter and ice swimming are similar to those of cold water swimming, which were described earlier in the blog.
Katharine Montstream, Red Hot Chilly Dipper founder, shares why winter swimming in Vermont is so special to her:
‘Winter dipping has brought me great joy, friendship, pride, and a community of indomitable humans that I cherish. I like to say "the lake brought you." And it really did. What a gift.’
Terri Ingram, the founder of the UK swimming group Hele Bay Merbabes, shares a similar sentiment when reflecting on winter swimming:
‘In the summer I do end up thinking about the winter and craving that biting numbness that you get.
I think when you are experiencing it, you can't think of anything else because you have to be in the moment. I've tried to think about what it is that is so good about it and I think it's probably because at that moment you have nothing else to think about apart from, “Oh my gosh, this is cold!” then you suddenly go, “This is lovely”.
That feeling lasts as you get out and just keeps going throughout the day - I'm sure that's what everyone else would say. It's really interesting to find out what keeps people coming back.’
Equipment
There are a few essentials that you may want to consider taking on your cold water swims, especially for staying warm both pre and post-swim.
Keri-anne Payne provides her essential cold water swim kit list, check out her full list of winter swimming tips here:
- Swimsuit
- Swim hat
- Goggles
- Woolly hat
- Booties
- Gloves
- Warm drink
- dryrobe® Advance change robe
- dryrobe® Changing mat
- Waterproof Poncho
For colder weather conditions, being able to change quickly is a must. The dryrobe® Advance has become the go-to post-dip essential. The super-warm lining of the dryrobe® Advance, combined with the weatherproof outer protects you from the cold and wet weather whilst providing a safe space for changing with ease, wherever you are.
In the summer months, when protection from the cold rain isn’t so much of a priority, you may consider something more lightweight such as the Towel dryrobe® which provides rapid changing for warmer climates.
‘I also always make sure I have my dryrobe®, not only because it's SO warm, but because it's so easy to get dressed under. If you get out too late and struggle to get dressed, you will potentially make yourself much colder and potentially catch hypothermia because you can’t open a zip.’ Keri-anne Payne
Getting Started – Your First Swim
Quick steps to prepare:
How to start cold water swimming in a nutshell:
- Choose a safe location
- Check the weather and tides
- Wear the right gear
- Ease in gradually
- Warm up properly afterwards
Real Stories & Community
Not only can open water swimming help boost confidence by embracing a new activity, but it also opens doors to social opportunities and other like-minded people if you join local swim groups, which is bound to make you feel good!
Sarah Gerrish explains how it’s helped her:
‘One of the most instant benefits from cold water swimming is the improvement of mood and the natural high that you get post-swim. The sense of achievement and shared experience you have with fellow swimmers is really special.’
Terri from Hele Bay Merbabes shares how she’s seen swimmers in the group grow in confidence from being in a supportive community:
‘There's a lady in the group who used to be so conscious of herself and would never get in a photo. Now she’s started coming down and would run in and out the sea, like a few people do.
She’s said to me that because she now gets in photos, ‘It's because of you that I’m able to do this now’. Which was incredible! I think the more you put yourself out there to do it, the more you realise that nobody is watching. Nobody is judging.
The more you realise that all of us are all different shapes and sizes, something in your head just suddenly changes.
We get so many people say to us, “My God, you're mad.” That actually makes you feel really strong and proud and that this is a really good thing I'm doing.’
Join a swim group in your area. Check out the UK list from The Outdoor Swimming Society.
Whether you’re trying to uplift your mood, reset, or soothe physical aches and pains, many swimming enthusiasts swear by the life-changing power of cold water.
Always follow safety advice when wild swimming and be prepared with suitable pre- and post-swim kit to ensure you stay warm.
Explore the Dryrobe®range to stay warm before and after your dip.
Published on September 03, 2025