Neoprene Nook

Cold water swimming guide: Best cold water swimming gear UK 2024 – Women’s Health UK

You can barley scroll Insta these days without stumbling across an idyllic early morning shot of a neoprene-clad woman pacing purposefully into a lake, or a snap of flushed-cheeked friends clutching steaming cups of coffee and wrapped in changing robes, riding that post-swim high.

Yep, you’ve pretty much had to be living under a rock not to have noticed the huge surge in popularity cold water swimming has seen in the past few years. Its appeal was only fuelled by lockdown; as pools closed and the public longed for the outdoors, wild swimming became a mindful pastime for a nation dealing with collective trauma.

And it’s largely due to the positive effects open water swimming can have on mental health that the craze has remained prevalent long after public swimming facilities have reopened. When the 175,000-strong Outdoor Swimming Society membership were polled on why they swam outdoors, for 94% their main reason was, quite simply, “joy”.

We’d go so far as to call wild swimming mainstream these days, with hordes of enthusiasts — particularly women — heading to shores, lakes and riverbanks on the reg. Wondering how to get in on the cold water action yourself? Keep scrolling for our complete wild swimming guide, plus all the kit you need to get started.

What is cold water swimming?

It’s fairly self-explanatory. Cold water swimming is swimming outdoors, mainly during the colder months. So, you guessed it, the water is cold. However, in the UK many bodies of water rarely reach temperatures above 17°C, so you can pretty much practice it year-round.

Cold water swimming overlaps with wild swimming or open water swimming, which is quite simply swimming outside in a natural body of water, as opposed to an outdoor pool or lido.

Rivers, lakes and the open ocean are all popular spots, or you might be lucky enough to have swimming ponds nearby.

What are the benefits of cold water swimming?

Swimming in itself is brilliant exercise, with physical benefits including full body toning, increased muscle mass and tension release — all while being a gloriously low-impact form of cardio too.

‘So long as you learn how to swim, it is something you can do your whole life. Like all exercise, swimming is great for both mental and physical health,’ says Ella Foote, aka the Dip Advisor.

But wild swimming and cold water swimming in particular are lauded for their anxiety- and depression-busting powers, with 89% of Brits reporting feeling positive benefits from spending time around water.

‘If you take your swimming outside you are increasing the benefits by exposing yourself to natural daylight and immersing in nature, both proven to improve mood and overall wellbeing,’ says Foote.

There’s also the cryotherapy aspect — research from Next found that 33% of people look to wild swimming to find relief from muscle aches and pains, with 28% of those considering it a remedy for stress.

‘If you make outdoor swimming part of your routine you will notice improvements in your immune system, resilience, mood and overall health. Breathing fresh air, overcoming cool temperatures and moving your body in a mindful way through swimming can do wonders for your productivity and attitude,’ says Foote.

What does the science say?

Reaping the benefits of cold water is nothing new. ‘People have been using water therapeutically for centuries,’ says Foote. But these days the science is catching up with what early morning dippers have long suspected.

‘There are three main areas of improved health that we see referenced on repeat — strengthened immune system, enhanced blood circulation and improved mood,’ says Daniela Bohling, co-founder of Wylding.

  • Immunity: According to cold water immersion researcher Dr Mark Harper, exposing the body to cold water prompts a range of psychological responses. The cold shock response activates the immune system, leading to increased white blood cell production, which can enhance overall immunity.
  • Circulation: Metabolic scientist Dr Susanna Søberg posits that cold water immersion enhances circulation. On entering the water the blood vessels constrict, diverting blood flow to vital organs, and upon exiting the water the blood vessels dilate again, increasing blood flow and promoting efficient circulation.
  • Mood: Studies have shown that exposure to cold water triggers the release of endorphins, dopamine and serotonin — all natural mood enhancers and instrumental in alleviating symptoms of depression, anxiety and stress.

According to Dr Heather Massey, it’s worth bearing in mind that ‘outdoor swimming is an acquired taste,’ and the benefits some feel may not be shared by all. And she’d know — not only is Massey a senior lecturer and researcher on extreme environments at the University of Portsmouth, she’s also swum the channel and competed in the world ice swimming championships.

Massey stresses that a lot of the evidence is qualitative and anecdotal. ‘We reported in 2021 about people’s perceptions of their health and how outdoor swimming had supported their health. People living with poor mental health, particularly depression and anxiety, said they perceived relief in their symptoms. Others suggest that their experience of pain was reduced temporarily,’ she says.

‘But there are two conditions we have strong scientific evidence for the benefit of cold water immersion. The first is to cool people down when they become too hot (hypothermic), and also it can reduce the effect of muscle soreness following exercise or delayed onset of muscle soreness (DOMS).

What do wild swimmers say?

If you’ve come across a wild swimmer, you’ll know it’s not hard to get them talking about their love of the cold water. From socialisation to the sense of achievement an icy swim brings, there are many reasons they keep going back.

‘As someone who is in a bigger body, I love being in the water. I feel weightless and strong. I am powerful in the water,’ says Foote. ‘It can be meditative. I don’t need to think about how I swim, so I just swim and my mind empties. If I have a problem, I swim on it. It can be grounding, because it makes me focus on my breathing and body unlike any other activity.’

‘I love swimming in the wild because it forces your mind to still while you bask in the beauty of nature,’ says Millie Dornan, co-founder of Wylding. ‘That glow that you get when you spend time laughing and chatting with your favourite women while the endorphins kick in is the best.

‘When you don’t swim regularly you get called back in — usually when you need clarity of mind — or, more importantly, because a girlfriend needs you there in the water with her. Having a swim is never a bad idea.’

How long do I need to be in cold water to feel the benefits?

Put simply, not long at all. ‘Dr Susanna Søberg says just 11 minutes of cold water exposure over a week is enough to get the benefits — less than two minutes a day!’ says Foote.

‘A good 30 minute swim once a week when conditions allow is a good starting point to aim for. But a five to 10 minute dip will be enough to get the endorphins and good hormones released.’

Above all, do what feels right for you. ‘You should always swim your own swim,’ says Foote. ‘We are all different; our tolerance and what our bodies can do varies so much day-to-day and no one is the same as another.’

Are there any risks associated with cold water swimming?

It should come as no surprise that cold water swimming can be dangerous, with risks including hypothermia and cold shock response, which can cause blood pressure and heart issues.

The most important thing is to ensure you enter the water gradually and avoid having your head underwater until your breathing is regulated and the cold water shock response subsides. ‘This response peaks in the first 30 seconds of immersion and has usually gone within three to five minutes — by this time you should be able to talk in full sentences,’ says Massey.

Otherwise, Foote recommends making a personal risk assessment at your wild swimming location. Do the following to make your cold water swimming experience as joyful as possible:

  • Check tides, currents and depth.
  • Research your entry and exit points.
  • Check the weather forecast and pack accordingly.
  • Make sure you can be seen by other water users with a bright hat or tow float (see our recommendations below).
  • Don’t swim after heavy rainfall or during an electrical storm.
  • Look for visual cues: does the water look reasonable? Are there fish and wildlife? Dirty water often smells bad, looks bad and won’t have much active wildlife.
  • Respect the environment, leave no trace.
  • ‘While the water is cold, keep your dips short,’ says Massey. ‘Staying in longer or going in colder water is not better.’

Once you’re out the water, don’t let that post-swim high distract you from getting wrapped up in a changing robe and dressed as soon as possible. ‘It is always good to have dry warm clothing that is easy to get on afterwards,’ says Massey.

‘Many people don’t realise that once you get out of the water your body can continue to cool for about 30 minutes, so you will be colder then than when you first exited the water.’

How to get started wild swimming

So, you’ve decided to take the plunge. Good on you! To get started on your cold water swimming journey, follow our expert advice:

    • ‘Get to the pool and practice floating on your back, treading water and swimming out of your depth for 25 meters or more without stopping. Being fit on land isn’t the same as being swim-fit.’ – Foote
    • ‘Make sure you’re in good physical health, then find yourself a group who swim, join an introductory course or go swimming at a lifeguarded location.’ – Massey.
    • Searching for a swimming spot? ‘Salty Sea Sisters (@saltyseasisters) have collated a beautiful and detailed four-part series of hard copy swim maps of Scotland, Wales, England and Ireland — a wonderful beginner’s resource!’ – Bohling
    • ‘Going to an official open water swimming site, with qualified lifeguards on duty will help ensure you have a good first experience. NOWCA have swimming sites across the UK, from idyllic rural lakes to iconic city landmarks, including one in Middle Dock Canary Wharf, operated by Love Open Water.’ – Cadi Lambert, Operations Executive at Love Open Water
    • ‘Start in the summer months and swim weekly, this way your body will adjust to the gentle drop in temperature.’ – Dornan
    • ‘Seek a guide or coach to take you and give you tips, help build confidence. Don’t swim alone and trust your instincts, if something doesn’t feel right, it probably isn’t!’ – Foote
    • ‘Get a few swim buddies on the go; that way you can bring the extra joy of friendship to the experience and there will always be someone to hold you accountable for bailing out on a swim on those wobbly days (and there are a few of those in November!)’ – Dornan.

    The best cold water swimming gear to shop now

    Ready to get out there? As with any sport, there’s a plethora of kit, from changing robes to tow floats, that can make your experience more comfortable. But don’t feel you need to invest in every single item, particularly if you’re just getting started.

    ‘The best bit about wild swimming is that you need very little kit,’ says Foote. ‘A decent swimsuit and towel can be enough.’

    While a swimsuit is pretty much a non-negotiable (unless you’re hitting up a nudist beach — good on you), when it comes to cold water swimming gear it’s all about personal preference.

    ‘Some people love all the neoprene; from gloves and boots to a full swimming wetsuit, and others just like to wear their normal bathers. There’s no right or wrong, it’s just whatever makes the swim enjoyable for you,’ says Lambert.

    To help you navigate the wide world of wild swimming, we’ve tested a huge range of cold water swimming kit and have included our top recommendations here, with links to wider articles should you wish to learn more. Just don’t forget your flask of tea for afterwards!

    The best cold water swimsuits

    The most important bit of kit you need for wild swimming is, of course, a swimming costume. Depending on the season and how long you’re spending in the water, you might prefer a long-sleeved swimsuit for a bit of extra warmth and protection from the elements.

    Also look out for features like UV protection, double-lining (keeps you warmer and ensures your cossie doesn’t go see-through when wet), and zips to help you get changed easier.

    ‘Choose swimwear that is comfortable and supportive that you feel great in. Don’t be afraid to invest in your swimsuit, quality suits perform better in outdoor conditions,’ advises Foote.

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    The Bonded Long Sleeve Swimsuit

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    HydraStrong Solid Women's Spiderback 1-Piece Swimsuit

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    Zip-Back Paddle Suit

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    Nike’s HydraStrong swimsuit is flexible, double-lined and features a pretty strappy back, while Sweaty Betty’s long-sleeve swimsuit is stretchy and comfortable, with a cute cut-out back and sturdy zip on the front.

    Davy J holds cult status among cold water swimmers thanks to the compressive support their double-lined suits offer, while lululemon’s paddle suit is a WH favourite — the long zip pull at the back makes it a doddle to change in and out of — but is often sold out (sob), so move fast.

    The best changing robe for wild swimming

    Sometimes known as change robes or dry robes (actually a brand name), changing robes are cosy portable coat-like capsules designed to protect you from the elements and offer some privacy while you change out of wet gear.

    ‘Everyone is different on which kit they prefer but most people do love a changing robe — perfect for getting warm, changed, and dry when they get out of the water,’ says Lambert.

    There are two types — single-layer towelling or microfibre poncho robes, and weather-proof, oversized coat styles (the ones you see all over Insta and donned by the likes of Harry Styles). The latter include sherpa or fleece linings and features like wind baffles, velcro cuffs and hand warmer pockets to keep you cosy post-dip.

    ‘Towelling robes can be great to throw on in warmer weather between swims or hanging out waterside,’ says Foote.

    Advance Long Sleeve

    dryrobe Advance Long Sleeve

    Original Poncho Towel Changing Robe

    Vivida Original Poncho Towel Changing Robe

    The ubiquitous dryrobe is among our top changing robes for protection from the elements and all-round post-swim toasty vibes, while Vivida comes out top for towelling styles.

    The best wetsuit for cold water swimming

    Not to be confused with drysuits, when you wear a wetsuit you will indeed be getting wet. But that’s all part of their genius. ‘Wetsuits are designed to provide thermal protection when you are wet,’ says Foote. ‘They work by letting water into the suit, creating a thin layer of water between the rubbery fabric and the skin, which then heats up and insulates the swimmer.’

    While it may feel counter-productive to cover your skin while trying to reap the benefits of cold water, trust us when we say you very much still feel the cold — wetsuits just allow swimmers (particularly first-timers) to stay in the water longer and build up resistance.

    ‘A wetsuit is a great piece of kit for beginners as it offers buoyancy as well as the thermal benefits,’ says Foote. ‘Ensure it fits well; too tight and it will limit movement and breathing. Too loose and it will fill with water, cancel the thermal benefits, and make it harder to swim.’

    ORCA Womens Openwater Core Wetsuit

    Womens Openwater Core Wetsuit

    ORCA Womens Openwater Core Wetsuit

    Wetsuits are typically made of neoprene, a synthetic rubber, but some are made from Yulex, a natural rubber with the same properties. This Openwater wetsuit from Orca is made from stretchy Yamamoto neoprene (a premium neoprene from Japan), making it easier to put on and strike out in front crawl without restriction.

    The best rash vest for wild swimmers

    You might prefer a wetsuit top or rash vest rather than a full wetsuit, which can feel restrictive and unnecessary in the summer months. Easy to chuck on and offering both sun and chafe protection, rash vests are also a great modest swimwear option.

    Depending on the material they may offer thermal benefits too — look for neoprene and Yulex — but most basic polyester, elastane or nylon styles will still combat windchill.

    Olaian Women’s Long Sleeve UV-Resistant T-Shirt

    Women's Long Sleeve UV-Resistant T-Shirt

    Olaian Women’s Long Sleeve UV-Resistant T-Shirt

    This long-sleeved rash vest from Decathlon is a best-seller for good reason: it has very high UV protection (UPF 50+), a slim fit so you don’t experience drag in the water and a clever board-short connector loop.

    The best swim leggings

    Swim leggings will keep you warmer than going bare-legged but are more commonly worn as a modesty garment or for water sports. Ensure they have a tight, smooth fit to prevent drag and are stretchy and fast-drying. Chlorine-resistance is also a must if you’re swimming in pools regularly.

    Sweaty Betty Swell Paddle Legging

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    Swell Paddle Legging

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    Sweaty Betty’s Swell swim leggings tick so many boxes — first up, we know we don’t have to tell you the brand knows how to make a killer pair of leggings, and these are as flattering as you’d expect from the team who brought us ‘bum-sculpting’ tech.

    They’re also chlorine-resistant, offer UV protection, are made from cosy Yulex rubber (plant-based neoprene) and have four-way stretch so you can focus on doing your thang in the water.

    The best dry bag

    You’ve got up early, braved the cold, cocooned yourself in a snug changing robe and now have wet swim kit to deal with. Enter the dry bag.

    ‘A simple grab bag for your kit is vital for making sure you get your swims in,’ says Bohling. ‘The bag itself should be waterproof (keeping the wet out on rainy days and keeping the soggy swimmers in post swim).’ A good dry bag will also protect your valuables from the elements while you’re busy in the water.

    Red Waterproof Roll Top Dry Bag Backpack

    Waterproof Roll Top Dry Bag Backpack

    Red Waterproof Roll Top Dry Bag Backpack

    We’re big fans of Red’s waterproof dry bag — it has a secure roll-top closure, is spacious enough for all your gear (including that all-important flask of coffee) and has comfortable straps for easy carrying.

    Wild swimming accessories

    Complete your kit list with the best wild swimming accessories. From protective footwear to
    safety-forward tow floats, there are a few key bits of gear to help make your swim that much more comfortable.

    ‘Depending where people swim, they may choose to wear neoprene socks, boots and gloves to protect their fingers and toes from the cold, or have sandals or flip flops to help them get down to the water more easily. It’s about finding out what works well for you,’ says Massey.

    Swimming socks

    A decent pair of swimming socks or light water shoes will help keep feet warm as well as offer grip and protection from sharp stones.

    ‘Entering murky lakes and rivers with bare feet can be uncomfortable and distract from the focus you will need for your breathing, so I recommend neoprene water shoes with a soft rubber base to overcome this sometimes off-putting initial sensation,’ says Bohling.

    ‘Keep in mind that your blood will rush to keep your vital organs warm as a priority in cold water, so your hands and feet will really feel the chill first.’

    ZONE3 Neoprene Heat Tech Swim Socks

    Neoprene Heat Tech Swim Socks

    ZONE3 Neoprene Heat Tech Swim Socks

    ZONE3 makes excellent cold water swimming accessories, and these 3.5mm neoprene swim socks are among its best products. They’re packed with thoughtful features (who knew that was possible in a sock?), with a titanium lining to reflect body heat, a grippy sole and a velcro fastening to ensure a secure fit.

    Swimming gloves

    While your hands may not need extra grip or protection from rocky lake floors like your feet do, they still feel the cold just as much, so swimming gloves are a sound investment. Trust us, trying to get undressed with numb fingers is no mean feat.

    ‘Neoprene gloves are a must in the ice cold water and serve as paddles when you find yourself waining mid stroke,’ says Bohling.

    Nabaiji Neoprene Swimming Gloves

    Neoprene Swimming Gloves

    Nabaiji Neoprene Swimming Gloves

    We relied on Decathlon’s Nabaiji neoprene gloves this past winter and were seriously impressed with the thermal protection they offered. They also lie quite far up the forearm so you get great coverage, and they’re easy to tuck over or under a rash vest or wetsuit.


    Goggles

    If you’re ready to literally take the plunge, goggles are a must. ‘It sounds obvious, but goggles aid swimming as you can see where you are going!’ says Foote. Look for comfort above all else — they’re not exactly chic so they may as well feel good — focusing on the gasket (the silicone edging around the lenses) and nose bridge.

    ZONE3 Vapour Swim Goggles

    Vapour Swim Goggles

    ZONE3 Vapour Swim Goggles

    These goggles from cold water aficionados ZONE3 are super comfy and have curved, polarised lenses which give brilliant underwater visibility, reducing glare and making everything look clearer.

    Swimming cap

    While the amount of body heat you lose from your head has been overstated (it’s more like 7-10% rather than the 40% previously thought), you may well want to try to keep yours warm and dry, particularly as splashes and wet hair can make you feel colder.

    Some people like wearing neoprene swim caps with chin straps, worn under regular swimming caps for extra warmth, or if you’re not planning on going underwater then a regular beanie can help keep you warm.

    There’s also a safety element to swimming hats, as Foote points out: ‘a bright-coloured swim cap means you can be seen better from land or by other water users.’ And bear in mind that the most important thing is fit — a snug but comfortable fit is key.

    Neoprene Swim Cap

    ZONE3 Neoprene Swim Cap

    SOUL CAP Adult Volume Cap

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    However, if you’re more concerned with keeping hair dry, a silicone swimming cap is the best port of call. These are particularly useful if you have afro, braided or textured hair.

    The Soul Cap is designed specifically for natural hair but is also great for very long or voluminous hair and comes in a range of sizes.


    Tow float

    Yes, they may bring up chlorine-stained memories of splashy swimming lessons, but a tow float is far from a novice piece of wild swimming kit. ‘Tow floats are the brightly coloured balloon-type kit that you can see floating behind a swimmer,’ says Foote.

    ‘They enable visibility to other water users but also could be used to float with if needed. Not a life-saving device, they can also double up as a dry-bag meaning you can take your towel and dry clothes with you, as well as phone, car keys, first aid, drink and snacks.’

    Huub Safety Tow Float

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    Safety Tow Float

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    This 16l tow float from Huub keeps you visible (we don’t know who’s not spotting that bright orange) and acts as a buoyancy aid in case you need a quick rest. It’s completely waterproof, has an adjustable leash and there’s space inside for valuables too.