How to start wild swimming - a beginners guide

Wild swimming is an extremely rewarding hobby, to get started all it takes is a little preparation, some basic safety knowledge, and a bit of adventurous spirit. Wild swimming in the ocean or lakes is not just about swimming in open water but immersing yourself in the beauty of nature which comes with the added bonus of physical and mental benefits. This is our beginner’s guide on how to get started with wild swimming.

what is wild swimming?

Wild swimming, which is also known as open water swimming refers to swimming in natural bodies of water for example, seas, rivers, and lakes.

​Unlike traditional swimming in life-guarded pools surrounded by screaming dive-bombing kids, wild swimming starts by immersing yourself in the wild, often scenic, calm surroundings of nature.
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​Being out in the changing elements of the countryside or coastal locations develops a deep appreciation for the environment and a unique invigorating hobby that helps connect with yourself and the great outdoors.

6 quick tips for first timers

1. Don't hold your breath
The initial cold shock reaction to freezing water will be to hold your breath, keep calm and keep breathing.

2. Know your limits
Don't over do it! Avoid longer swims when starting out as it's not worth the risk for a beginner, the dangers of open-water swimming are serious. Take note of your entry and exit points to make sure you can safely get in and out of the water.

3. Warm up quickly after getting out
Once out safely you do need to warm up as soon as possible.
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4. Don't drink and swim 
Consuming alcohol impairs your judgement and ability to swim.

5. Avoid jumping into unknown bodies of water 
​​For obvious reasons like hidden rocks, submerged branches, sharp edges or even marine wildlife avoid jumping into the water, if you arent 100% sure of its depth and what lurks beneath the surface.

6. Best time of year to start wild swimming
To ease yourself into cold water swimming it's best to start in the summer months, with sea temperatures the highest around August/September, try avoiding the colder winter months which bring colder weather and bitter sea temperatures with them.

How to start wild swimming beginners guide 

Getting started

​The best way to get started is to tag along with a wild swimming group to get a feel for it, how difficult it can be and how cold it can get. You can find fellow wild swimmers online and local Facebook groups can be a great place to start.

Choosing the right location with good water quality

The key to a safe and enjoyable wild swimming experience. Starting your wild swimming journey at a local, lifeguarded spot provides an extra layer of safety and reassurance, especially when you're new to open-water swimming. If anything unexpected were to happen, trained professionals are on hand to help, giving you peace of mind. In the UK, many beaches are staffed with lifeguards during the summer season, making them ideal for beginners. Alongside safety, checking water quality is just as important — clean water reduces the risk of illness or skin irritation. Look out for designated bathing waters that are regularly tested, or check local water quality reports online. Avoid swimming in areas where water looks murky, smells unpleasant, or has visible signs of pollution or blue-green algae.

what is blue-green algae?

​Blue-green algae, also known as cyanobacteria, are tiny organisms that live in freshwater lakes, rivers, ponds and reservoirs. In warm, still conditions – especially summer – they can multiply fast and form blooms that turn the water green, blue-green or brown and create a scum on the surface, resulting in stagnant lakes.

For wild swimmers this algae is a big risk. Direct contact with the water can cause skin rashes, eye irritation and allergic reactions. If ingested it can cause nausea, vomiting, stomach cramps, fever and in extreme cases liver damage. Some types of blue-green algae produce toxins that are harmful to humans and animals, with pets being particularly vulnerable.
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It’s hard to tell by sight if a bloom is toxic so it’s always best to avoid swimming in water that looks discoloured, murky or has visible algae scum. Many local councils or environmental agencies post warnings when levels are high so do check ahead before wild swimming.

Is wild swimming legal in the uk?

The short answer is, yes! In the UK you have the ‘right to roam' law which covers wild swimming in most open water areas, however, there are some exceptions of course so please check before taking the plunge.

Essential gear to take wild swimming

We will start with some shameless self-promotion and say you must have a wild robe to help with changing clothes and staying warm in the wild, but what else is essential wild swimming gear? In colder months wearing wetsuit can keep your body at the correct temperature whilst still feeling the benefits of wild water swimming, you may want to combine a short-sleeved wetsuit with a swimming hat, gloves and shoes to keep those fingers and toes from falling off…. Only joking! But your digits will get extremely cold. Oh and don't forget a flask full of tea or coffee or hot chocolate (anything hot and delicious will work) 

Safety tips for open water swimming

​As a beginner whilst you're getting to grips with the cold feeling of swimming in the wild it's best to think of safety first, you can easily do this by choosing calmer waters that are not too far off the beaten track, stay close to your vehicle and within areas that emergency vehicles can get to easily, oh and never go wild swimming alone! Please take your mobile phones and tell others exactly where you are heading.

How long should you stay in cold water?

​For your first wild swim, we would recommend you avoid swimming for longer than 20 minutes after that point the muscles can get weaker and in extreme cases you can lose coordination which happens when your blood moves towards the inner parts of your body to keep vital organs and core temperature as high as possible.
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Top tip: Stay close to the shoreline, swimming parallel to the beach, and remember to take a moment to enjoy the views and immerse yourself in the natural surroundings.

How can you avoid hypothermia?

If your core temperature drops below 35'C you will be in a hypothermic state which will affect your swimming performance and get dangerous very quickly, to avoid this don't stay in the water for too long, 20 minutes is long enough to feel the benefits of wild swimming. Once out of the water, it is essential to warm up as soon as possible but drying the skin, having hot drinks and keep moving. Click here to learn how to recognise the signs of hypothermia.

Getting out of the water

​The hard part is over, you've taken the plunge into icy water, stayed for around 20 minutes and now its time to get out. Please take care as outdoor swimming in icy cold water can weaken the muscles and it may be slightly harder to get out than it was to get in. Its time to wrap yourself in a wild robe, get changed into some warm clothes and grab your favourite hot drink.

​Famous Wild Swimming Spots in the UK

The UK is home to some stunning waterfalls and wild swimming places, offering everything from crystal-clear lakes to scenic rivers and coastal coves. One of the most iconic is Lake Buttermere in the Lake District, surrounded by dramatic mountains and peaceful walking trails, the lake district is one of the top places to wild swim in the UK. In Wales, the Blue Lagoon in Pembrokeshire, a former slate quarry with deep turquoise water, is a favourite for adventurous swimmers. Over in Scotland, Loch Lomond provides a vast expanse of freshwater with breathtaking views and easy access points. The River Dart in Devon is another popular spot, known for its gentle currents and tree-lined stretches perfect for a quick dip on a hot summers day. For those seeking coastal swims, Durdle Door in Dorset offers the unique experience of swimming through the famous limestone arch in the clear waters of the Jurassic Coast. These locations, among many others, make wild swimming in the UK a magical way to connect with nature.

​What are the top 3 health benefits of wild swimming?

Wild swimming offers a range of mental and physical health benefits from outdoor swimming, but the top three are:
​1. Boosts Mental Health & Reduces Stress
Cold water shock triggers the release of endorphins and activates the parasympathetic nervous system, helping reduce anxiety, stress, and symptoms of depression. Many swimmers describe a mood "reset" and a sense of calm after a dip.
2. Strengthens the Immune System
Regular exposure to low temperature water immersion can increase white blood cell production, which helps boost the immune system and improve the body’s resilience to illness.
3. Improves Circulation & Cardiovascular Health
Water with a low temperature forces your heart to work harder to pump blood, improving circulation and strengthening the cardiovascular system over time. This can help lower blood pressure and increase overall heart health.
​Find out more of the great health benefits of cold water swimming here.

Wild Swimming FAQ's

Do I need to wear a wetsuit for wild swimming?
No, you don’t have to wear a wetsuit, but it can help keep you warm and provide extra buoyancy, especially in colder water or during winter swims. Many beginners find it comforting while they build confidence.

Is it safe to swim alone in open water?
It’s always safer to swim with others, especially if you’re new to wild swimming. Joining a group or swimming at lifeguarded spots reduces risks and ensures there’s help nearby if needed.

How do I find safe wild swimming spots near me?
You can search for wild swimming groups online, check local Facebook groups, or use outdoor swimming websites and apps. Look for spots with good water quality, easy access, and known safety records.

What should I do if I feel too cold or start shivering during a swim?
Get out of the water immediately, dry off, change into warm clothes, and have a hot drink. Shivering is a sign that your body is struggling to stay warm and could be a warning of hypothermia.

Can I wild swim in rivers, or is it too dangerous?
You can swim in rivers, but you need to be cautious. Watch out for strong currents, changing water levels, and hidden obstacles. Always check local advice and choose known, safe spots.

What is cold water shock, and how can I handle it?
Cold water shock is your body’s initial response to sudden cold, causing gasping, rapid breathing, and increased heart rate. Enter the water slowly, stay calm, and focus on steady breathing to avoid panic.

Are there any age restrictions for wild swimming?
Wild swimming is suitable for most ages, but children should always be supervised closely. Older adults or anyone with health conditions should check with a doctor before trying it.

Should you shower after wild swimming?
Yes, it’s a good idea to shower after wild swimming, especially if you’ve been in freshwater lakes, rivers, or ponds. Showering helps rinse off any bacteria, algae, or pollutants you may have come into contact with, reducing the risk of skin irritation or infection.
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How safe is wild swimming?
Wild swimming can be safe if you take the right precautions. Always check the conditions, know your entry and exit points, swim with others, and avoid swimming in unfamiliar or dangerous waters. Being aware of risks like cold shock, currents, and water quality is key to staying safe and enjoying your swim.

Conclusion

​If you're new to wild swimming, it's a fun way to step out of the usual swimming pools and dive into nature. It's a natural way to improve physical health and refresh your mind, body, and soul. We hope you're feeling ready and confident enough to give it a try. We believe it will be an amazing natural high thats a truly unique experience. Now you know the basics lets explore 14 reasons to start wild swimming.