Wild swimming into autumn and winter
Cold-water swimmer Abigail Whyte reveals why late-summer/early autumn is the perfect time to start wild swimming, particularly if you want to swim into the colder months
Early autumn is one of my favourite time of year to wild swim. It's quieter; there's less people about and the trees are beginning to turn, reflected in yellow and gold on the water's surface.
It's also the perfect balance of warm summer water and cooler autumn air. This makes it ideal to start preparing for winter swimming – acclimatising to the cold as the temperature begins to drop over the coming months.
If you're keen to give cold-water swimming a try and perhaps even swim throughout winter, now is best the time to start. Although you can begin winter swimming in the depths of the cold season, it’s far more comfortable — and enjoyable — to ease in gradually as the water cools. Doing so also lets you discover how your body responds across a broad range of temperatures.
What’s so good about cold-water swimming?
There are lots of studies exploring the benefits of cold-water swimming, including for treating depression, anxiety, high blood pressure and inflammation.
Anecdotally – ask any cold water swimmer why they do it and most likely they'll tell you how amazing it makes them feel, both physically and mentally.
Myself, I've been a wild swimmer most of my life and have started swimming throughout winter the past three years. I can't put into words the joy it's given me. Every time I get in that water, it's like a cooling balm being poured on my fizzing, overworking brain, and I'm left with a sense of calmness that lasts all day. It's a reset button for my body and mind.
How to prepare for your cold-water swim
Arrange your towel and clothing on the shore for when you get out of water.
Slow down your breathing. Try breathing in for a count of 4 and exhaling for a count of 8. This brings your heart rate down and makes you feel calmer.
As you begin to enter the water look up at the sky, birds and trees, taking in the natural beauty around you.
As you exhale, immerse yourself more in the water. Try not to immerse on an inhale, as this causes you to hold your breath. The key thing is to keep breathing slowly.
Once you're fully immsersed, the temperature of the water might feel uncomfortable at first, but your body will adjust and feel better after a minute or two.
How long you stay in is completely up to you. Everyone has a different comfort level, so learn yours and err on the side of caution.
When you get out of the water, get dry and dressed as quickly as possible. You'll soon learn to avoid clothing with fiddly zips and fastenings - I like to have a long-sleeve t-shirt, jumper, jogging bottoms and warm socks.
Warm up with a little dance about and a warm drink. Cake always goes down well, too.
Want to continue swimming into winter?
If you loved that first taste of wild swimming and want to continue into the colder months, the key thing is to keep going regularly (once a week) so your body can adjust to the falling temperatures. If you can, track the air temp, water temp and how far/how long you swam.
As the temperature drops, you might want to start wearing a warm hat and neoprene gloves and booties during your swim. To be safe, you’ll also need to shorten the time you spend in the water. Don’t worry, you’ll still get the health benefits from short dips.
Don’t swim alone – it’s always safer (and more fun) to swim with a friend or loved one.
Most importantly, have fun!
Resources
Outdoor Swimmer Magazine is a fantastic expert resource for cold-water and winter swimming guidance.
Check out their cold-water section for more advice.