Embrace cold-water swimming

Boosting your mood, immune system, circulation and fitness levels, the benefits of cold-water swimming are immense. Here are our insider tips to get you started

- Words: Nicola K Smith

1 Go together

As Dr Mark Harper, cold-water swimmer and author of Chill: The Cold Water Swimming Cure says, there are two main benefits to group swimming. The first is safety, the second is the social buzz.

“Social isolation is associated with both mental and physical ill health; it has also been shown that group activities generate health benefits.” Doing something challenging as a group strengthens social bonds and enhances health-boosting effects.

2 Start before winter

Starting your cold-water dipping in summer or autumn is advisable, allowing you to gradually acclimatise as the water temperature drops. “You don't need to plunge straight in midwinter,” says Makala Jones, head swim coach and a director of Bluetits Chill Swimmers, which has 150 cold-water swimming groups worldwide with around 150,000 members. “The best way is to swim regularly as the water cools down in autumn; your body gets used to it bit by bit.” But if you do start in winter, begin with short dips. “Literally a minute or two at first, then build from there,” says Jones.

3 Give it a chance

As Rod Stewart nearly sang, the second plunge is the coldest, so commit to a few swims before you start.