“Splish Splash into 2024: 6 Essential Tips from a Wild Swimming Pro!”

Wild swimming has turned into a cherished ritual for numerous individuals, with New Year’s Day (along with Christmas Day and Boxing Day) being favored times for a ceremonial plunge into nature. Part of the tradition of this slow-living pastime frequently includes warming up afterwards with a hot beverage or group sauna session, sharing a collective increase in serotonin.

The motivations for exploring cold-water immersion are evident: enhanced mental clarity, a boost for the immune system, and psychological health benefits are just a few of the advantages highlighted by medical studies.

Wild swimming merges these opportunities with the benefits of eco-therapy, culminating in an electrifying experience that transcends mere exercise or entertainment.

Nonetheless, we are discussing frigid water — and safety must be prioritized. If you are new to wild swimming, there are crucial principles to grasp beforehand. Additionally, this time of year, getting accustomed to cold showers is a vital initial measure. This is what a wild swimming specialist deems the most essential factors to keep in mind before taking the plunge. Continue reading for additional tips…

6 guidelines for a New Year’s Day swim

“There are several solid golden rules to adhere to for anyone engaging in wild swimming during winter, whether novice or not,” outdoor swimming authority Becky Gribble clarifies. Becky is collaborating with the outdoor clothing brand D-Robe on a campaign intended to motivate novice swimmers to dive in securely.

While wild and cold water swimming can offer numerous therapeutic advantages, it can also pose challenges for newcomers and carries certain potentially grave risks. Proper preparation is essential to ensuring a safe swim and having the equipment necessary to warm up swiftly afterwards.

1. Always swim with a companion

Wild swimming is frequently practiced as a group endeavor, especially during significant occasions, such as New Year’s Day. This not only fosters a sense of community but is also a crucial safety measure.

“Even if they are merely present on the shore observing, always swim with someone,” Becky emphasizes. “Cold water can impact you swiftly, and having a companion means assistance if needed, whether due to cramping or cold shock. Additionally, it’s an excellent method to socialize!”

2. Enter the water gradually

Swimming in cold water is a far cry from a casual swim at your local pool, and at this time of year, even a quick dip is adequate. “You don’t need to remain in the water for long. Shorter intervals in cold water have been shown to deliver similar or even superior benefits,” Becky notes.

“One common danger is cold water shock, which can trigger a decline in blood pressure, panic, and irregular breathing. The most effective way to avert this is to lower yourself in gradually, enabling your body to adjust — and this is where having a partner can be particularly vital.”

3. Prepare with cold water in advance

“Adaptation is essential. While numerous individuals embrace a ‘dive right in’ mindset, this approach can be counterproductive in the context of wild or cold swimming — and it can even pose risks,” states Becky.

Cold showers have risen in popularity within many people’s morning rituals, largely due to the advocacy of public personalities like Wim Hof endorsing its advantages.

“I advise starting by taking cold showers at home,” Becky continues. “Gradually exposing your body to colder temperatures prepares you for its natural reactions in a secure environment, keeping you from being taken by surprise. Cold showers can also enhance your body’s capacity to regulate temperature, facilitating a smoother transition.”

4. Acquire the appropriate equipment for swimming

This might be the most vital piece of advice overall, as proper insulation, especially for the extremities, is crucial for winter swimming.

1. Swimsuit: “Personally, I choose to wear just a swimsuit during my swims. Sometimes, I’ll switch to a shorty. This decision really depends on your location; always monitor the weather, season, and water conditions to ascertain the best equipment to bring,” explains Becky.
2. Wetsuit: A wetsuit is an excellent option for those new to wild swimming. “If conditions are icy, invest in a 4-5 mm thick wetsuit for optimal insulation,” the expert advises. “Neoprene is ideal for flexibility and warmth. Ensure it fits snugly without being constrictive.”
3. Swim socks or boots: As your feet are the first to encounter the water, swim socks or boots will help cushion the impact and protect them. “These are an excellent idea for retaining warmth, but they’re also vital for safeguarding your feet, particularly if your location has rocky or unstable ground,” Becky explains.
4. Swim gloves: Gloves are another necessity for this list. “Gloves not only help keep your hands warm, but that warmth is essential for maintaining dexterity, which can be crucial when trying to enter and exit the water safely,” Becky adds.
5. Tow float: “An essential for wild swimming, particularly for novices,” Becky clarifies. “They help you remain visible to others and provide assistance for flotation if you need to pause. Not crucial in tidal pools, but beneficial for larger bodies of water.”

5. Ensure you have the appropriate clothing for afterward

You should possess the right attire for after a cold-water swim to guarantee you can bundle up warmly without delay; the aim is to transition into warm garments as swiftly as possible.

1. Base layers: A cozy sweater is ideal, but you’ll also want to add some warm base layers beneath to keep the heat in. “A base layer made from fabric like Merino can assist with moisture management and clamminess,” Becky mentions.
2. Warm garments: “Thick trousers, a warm T-shirt or a similar layer, and a chunky sweater are all excellent options for your post-swimming wardrobe,” states Becky.
3. A dry robe: “Dry robes can shield you from the elements and provide privacy while you change,” she adds. A dry robe is a large zip-up waterproof coat with insulation. “Many styles are not only practical but also fashionable, allowing you to wear them all the way home for added warmth,” continues the swimming expert.
4. A warm hat/beanie: This will be useful while you’re swimming, too! “We lose a significant amount of heat through our heads,” Becky notes. “Wearing a beanie helps retain that crucial warmth for quicker recovery. A thick hat can also protect your ears from cold air and wind, minimizing discomfort.”
5. Fluffy socks: Nothing is as comforting as a fluffy pair of socks. “It’s imperative to warm up your extremities after wild swimming,” Becky states. “Warm socks can aid in building and retaining heat for faster recovery.”
6. Appropriate footwear: It’s essential to have shoes that are easy to put on and will keep your feet warm. “Good boots or other footwear types help maintain warmth and insulation, shield your feet from cold surfaces, and provide traction on slippery ground for a safe exit from your swim location,” Becky clarifies.

6. Warm up promptly and stay warm

It’s vital to warm up as quickly as possible (and keep moving to maintain warmth) after a cold-water swim to mitigate the risk of hypothermia.

“When you exit the water, one thing to be aware of is afterdrop [when your temperature continues to decrease once you’re out of the water before it starts to rise again to normal levels],” explains Becky.

“As cold blood from your extremities circulates back to your core, it can swiftly reduce your core body temperature, escalating the risk of hypothermia. Stay active, wrap up warmly and change into dry layers as rapidly as possible for extra insulation.”

Another suggestion from Becky is to consider a hot water bottle. “I always carry a hot water bottle with me to have ready when I exit. It helps provide warmth to your core or hands, which is crucial for combating afterdrop and restoring your body temperature. It’s a simple and effective method to get warm and ensure safety.”