Discover why wild swimming is the latest health trend
It’s a brisk, early morning in May and I’m flaunting a cherry red Speedo tankini as if prepared for a day at the beach. The Colorado Rockies take on a soft golden glow in dawn’s first light and appear like a wavy watercolor painting reflecting in the mirror- still surface of Boulder Reservoir below me. A dozen women and men wearing Crayola-hued swimsuits join me on the dock for an open water swim session held by Boulder Aquatic Masters.
My toes curl at the edge of the wooden planks in anticipation of the temperature shock. Not yet warmed by the sun, the water is barely 50 degrees Fahrenheit. This moment is always the hardest: deciding how I will get in. A few people gingerly lower themselves down a ladder into the grey-green water. I take a deep breath and dive in.
I grew up by the ocean in New Jersey, but since moving to land-locked Colorado nearly 20 years ago I’d taken my swimming routine to chlorinated pools. Yes, it was still a great physical workout, but it felt like the equivalent of running on a treadmill instead of the trails. After Covid-19, I started to notice small groups of dedicated open swimmers meeting up at local lakes and reservoirs. I was intrigued. And when I traveled around Europe, it felt downright trendy. People were taking the plunge in rivers, lidos, lakes, and the sea everywhere from Norway to the UK no matter the water temperature.
Wild swimming isn’t new. English poet Lord Byron and French poet Charles Baudelaire were proponents, as was Katharine Hepburn, who swam in Long Island Sound in Connecticut each morning, continuing Henry David Thoreau’s New England tradition. But in the last decade, wild swimming has undergone a renaissance thanks to an emerging body of research that shows it comes with both physical and mental health benefits.
Is Open Water Swimming Good for You?
Swimming has long been touted as one of the top joint-friendly, cardiovascular workouts. Those benefits multiply when you take the workout into the wild, says Carine Evans, a UK-based holistic therapist, year-round wild swimmer, and founder of the Blue Space Project, a cold water therapy program. Exposure to nature has been shown
to lower stress, improve sleep, boost mood and cognitive function, among other benefits. And open water swimming is the ultimate form of nature bathing, a combination of adventure and mindfulness. “You feel completely immersed in nature,” says Evans. “It’s like a brain reset.”
When you immerse yourself in cold water— whether a brisk shower or the Atlantic Ocean— stress hormones like adrenaline spike, your breath quickens, and the body activates its “fight or flight” response. With this comes that undeniable sense of being hyper-alert and alive. Every cell of your body feels electric.
Studies suggest that cold water exposure can enhance circulation, reduce chronic inflammation, and lower stress levels. Now, a growing body of research is looking at the mental benefits of open water swimming and how it could be used as a therapeutic tool to treat depression and even dementia. Evans is currently working alongside the National Health Service and Dr. Heather Massey from the Extreme Environments Laboratory at University of Portsmouth to support people diagnosed with depression through cold water swimming. “I have had so many people tell me it’s changed their life,” says Evans, noting it can also be a great way for people to find community and a sense of belonging given the growing number of wild swimming groups.
The Benefits of Building Resilience
I have kept a journal of my wild swimming journey and it’s remarkable to look back three years and see how my body, and mind, slowly acclimated to the chilly temperatures. A 15-minute swim once felt like
a marathon. But now that I’ve gotten comfortable with the discomfort there are days I feel as if I can swim forever. “Swimming in open water builds inner resilience and new neural pathways,” explains Evans. “You are exposing yourself to micro-stressors. There’s the cold but also the fear of what’s beneath the surface. Making yourself do something that is uncomfortable helps your brain understand that it can manage the situation. Exposing yourself to these micro-stressors helps you navigate life’s stresses more easily.”
How to Get Started
For those looking to embrace open water swimming, Evans stresses that it’s important to understand the risks involved and start slowly. She advises getting a medical check-up first and if you’re a novice, wait until the warmer months or start to build your cold tolerance at home, as she did, by taking cold showers. “And there’s no shame in starting out wearing a wetsuit,” she says. “You’ll still get benefits.”
Just like with running, you want to gradually increase time and distance. “Focus on comfort,” says Simon Murie, founder of SwimTrek, a company that curates swimming holidays. “Even short swims build skill quickly in open conditions.” He recommends keeping your first swims between five and 10 minutes, no matter how good you might feel, and building tolerance slowly over weeks. Your body temperature will continue to drop when you get out of the water so bundle up straight away and have something warm to drink.
Always be familiar with your swimming location, including the currents, tides, and safest entry and exit points, and always have a buddy, Evans says. Many open water programs and groups offer free intro sessions that teach newbies safety protocol, helpful tips, and tricks, like how to sight and to time your breathing with the waves. Evans swims with a whistle and attaches a dry bag containing her phone to a tow float. Panic is the biggest risk in the water. “If you feel overwhelmed, float on your back, control your breathing, then decide what to do next,” says Murie.
Where to Try It
SwimTrek offers Coaching Camps such as the Introduction to Open Water courses in Cyprus and Mallorca that combine pool technique sessions with coastal swims for a mellow, confidence-building start for those new to open water swimming. Beginner-friendly trips typically include daily swims of around less than two miles in calm, coastal waters in locations such as Malta, Crete, Mexico, and
the Bahamas. Intermediate trips feature daily swims of up to three miles in destinations such as Patmos in Greece, and Dubrovnik in Croatia. And advanced trips and Long Distance Coaching Camps challenge participants with up to five miles of swimming per day in locales including Greece, Croatia, and Montenegro.
For an intimate retreat, the Salt Sisterhood hosts wild swimming and yoga retreats in Portugal and Cornwall; and Emma MacDonald, founder of Wild Hebridean Swimming, hosts five-day retreats for beginner and advanced open swimmers in the
truly wild landscapes of Scotland. The Outdoor Swimming Society is a fantastic resource for finding local groups and communities.
For a luxury coastal escape, the Park Hotel Kenmare, overlooking Kenmare Bay, offers immediate access to one of Ireland’s most serene wild swimming spots. The bay’s sheltered, crystal- clear waters invite year-round adventure, with gentle conditions ideal for both beginners and seasoned swimmers seeking an invigorating, nature-immersed Atlantic experience just moments from the hotel. After an invigorating swim, retreat to the hotel’s celebrated spa for a restorative treatment to ease muscles and rebalance the body.