Find out about wild swimming

What is wild swimming?

Wild swimming, or cold water swimming as it is also known, simply means taking a dip in natural outside water. From rivers and lakes to waterfalls, there are hundreds of scenic places to choose from in the UK. Plunging into unheated water may sound like a painful pastime but many people find it fun, invigorating and rather addictive. Even the great Charles Darwin praised the health benefits of a cold water dip. Not convinced? Here's what else you need to know about wild swimming.

Is the water clean?

The UK's fresh water rivers, waterfalls and lakes are the cleanest they've been in living memory. The Environment Agency's postcode search is an easy way to check the cleanliness of your local water. Its grading system is marked from excellent to poor. It is also best to avoid swimming in water with floating blue or green algae as this can cause rashes and other allergic reactions. Algae blooms generally occur between mid-June and late September and are most common in slow moving lakes and ponds or where the water is shallow. It's also important to stay clear of canals and urban rivers, as these are not suitable for swimming and carry the waterborne disease leptospirosis, which can develop into Weil's disease.

Is it safe?

Like almost every outdoor activity, wild swimming carries some risks. But with a bit of forward planning and common sense you can keep yourself safe - without losing your sense of adventure. Don't jump into cold water but wade in slowly and wear a wetsuit if you want to stay in for more than a short swim.

If you're swimming with children keep an eye on the depth of the water, as levels can deepen quickly. Fast-flowing shallow water can still knock you off your feet so keep kids within your sight at all times. Remember to always check the depth when diving, even if you visit a spot regularly, as tides will change. Weeds can be a hazard to swimmers but are most likely to be found in slow, low-lying rivers and lakes. They should normally be fairly easy to see, but if you do find yourself surrounded, slow down and either float away or just use your arms to paddle, the main thing is to avoid kicking your legs. If you're going to a location where there may be slippery rocks, barefoot or rubber soled shoes are the best options for gripping. Always warm up immediately after leaving the water with dry clothes and do some light physical activity.

Is wild swimming legal?

Unlike in Scotland and other European countries, cold water swimming is not legal in all English and Welsh rivers and lakes. You are most likely to find legal swimming points where a public right of way meets the open water. If there are boats on the river, you should be ok as it is legal to swim in any 'navigable' waters. If you are swimming in a salmon river try to avoid spawning gravels, especially in autumn when their eggs are buried. Finally, remember to always give fishermen and boats (which may not be able to see you) a wide berth.

What are the health benefits?

There are many health benefits associated with swimming in natural water, says Daniel Start of Wild Swimming: it can improve circulation, soothe muscle ache and help boost your immunity. "The natural endorphin high of plunging into cold water is also associated with heightening the mood and senses," explains Daniel. "Studies by NASA have also shown that 'cold adaptation' - positive bodily changes that arise from repeated cold swimming sessions - can occur after just 12 weeks. This may help to bring down blood pressure and cholesterol, increase libido and slow down blood clotting."

What should I bring?

Packing some practical equipment will make outside swimming a safer and more comfortable experience.

Sun cream, hats, insect repellent and clean drinking water are all recommended for sunny days.
You'll need towels and dry clothes for warming up after swimming, and a wetsuit will help you stay in the water longer.
Swimming shoes such as jelly sandals are also a good idea to avoid any sharp objects that may be in the water.
A buoyancy aid (at around £40) might be a good idea for kids as they are safer than a standard inflatable that can puncture easily.
If you or any of your group have any cuts or wounds it may be a good idea to bring waterproof plasters to cover them up.

How can I find out about the best spots?

With more than 300 spots graded as very good or good in the UK today, there are lots of opportunities for wild swimming. Various books have been published about the best cold water swimming locations. Wild Swim features 300 rivers, lakes, tidal pools, lidos, estuaries and sea swims. Wild Swimming showcases 150 hidden rivers, lakes, waterfall and coastal locations and more than 80 additional nearby swims. You'll find photographs and directions, as well as descriptions of the swimming spots on both sites.