'I'm a wild swimming expert — here are 6 tips for a New Year's Day swim'

Wild swimming has become a festive tradition for many, with New Year's Day (along with Christmas Day and Boxing Day) popular choices for a ceremonial dip in the wild. Part of the ritual of this slow living hobby often involves warming up with a hot drink or group sauna session afterwards, enjoying a communal boost of serotonin.

The reasons to try cold-water immersion are clear: better mental clarity, an immune system boost and mental health benefits are just some of the positives listed by medical research.

Wild swimming combines these with the advantages of eco-therapy, resulting in an exhilarating experience that extends far beyond a workout or fun activity.

However, we're talking about ice-cold water — and safety comes first. If you're new to wild swimming, there's some critical theory to learn beforehand. And, at this time of year, acclimatising to cold showers is an important first step. This is what a wild swimming expert considers the most important things to consider taking the plunge. Read on for more advice...

6 tips for a New Year's Day swim

"There are a few good golden rules to follow for anyone wild swimming in the winter, beginner or not," outdoor swimming expert Becky Gribble explains. Becky is working with outdoor apparel brand D-Robe on a campaign that encourages beginner swimmers to take the plunge safely.

While wild and cold water swimming can provide a variety of therapeutic benefits, it can also be a challenge for beginners and comes with some potentially serious risks. The right preparation is the key to enjoying a safe swim and ensuring you have the tools to warm up quickly afterwards.

1. Always go with someone

Wild swimming is often done as a group activity, particularly during a poignant occasion, such as New Year's Day. Not only does this provide some camaraderie, but it's also an important safety consideration.

"Even if they are just sitting on the side watching, always go with someone," Becky explains. "Cold water can affect you fast, and having someone there means help if you need it, whether it's cramping or cold shock. Plus, it’s a great way to socialise!"

2. Submerge yourself slowly

Cold water swimming is a far cry from a leisurely swim at your local leisure centre, and at this time of year, just a quick dip will suffice. "You don’t have to stay in the water long. Smaller bursts in cold water are actually shown to have the same/best benefits," Becky explains.

"A common risk is cold water shock, which can cause a drop in blood pressure, panic and unstable breathing. The best way to avoid this is to submerge gradually to allow yourself to acclimatise — and this is where having somebody with you can be really important."

3. Do some cold-water prep beforehand

"Acclimation is key. While many people adopt a ‘jump right in attitude’, this can be counterproductive when it comes to wild or cold swimming — and it can even be dangerous,” says Becky.

Cold showers have become a popular part of many people's morning routines thanks to the influence of public figures such as Wim Hof acting as advocates for its benefits.

“I recommend starting with taking cold showers at home," Becky continues. "Gradually exposing yourself to colder temperatures introduces you to your body’s natural responses in a safe environment so you’re not caught off guard. Cold showers can also improve your body's ability to regulate temperature, making for a smoother transition.”

4. Invest in the right gear for the swim itself

This is perhaps the most crucial piece of advice of all, as insulation, particularly for the extremities, is essential for winter swimming.

1. Swimsuit: "Personally, I wear just a swimsuit when I go swimming. Sometimes, I’ll also switch to a shortie. This really depends on your spot; always pay close attention to the weather, the season and water conditions to determine the best gear to take," Becky explains.

2. Wetsuit: A wetsuit is a good option for those new to wild swimming. "If conditions are frigid, invest in a 4-5 mm thick wetsuit for the best insulation," the expert suggests. "Neoprene is best for flexibility and warmth. Make sure it fits snugly without being restrictive."

3. Swim socks or boots: As your feet are the first thing to hit the water, swim socks or boots will help to soften the blow and protect them. "These are a great idea to help keep you warmer, but they are also essential to help protect your feet, especially if your spot has rocky or unstable terrain," Becky explains.

4. Swim gloves: Gloves are another must for the list. "Gloves not only keep your hands warm, but that warmth helps you maintain dexterity, which can be important when trying to enter and exit the water safely," says Becky.

5. Tow float: "A must for wild swimming, especially for beginners," Becky explains. "They keep you visible to others and offer a handy flotation aid if you need to take a break. Not essential in tidal pools, but good for bigger bodies of water."

5. And the right clothes for afterwards

You should have the right kit for after a cold-water swim to ensure you can wrap up warm quickly; the key is to transfer into warm clothes as quickly as possible.

1. Base layers: A woolly jumper is great, but you'll also want to layer some warm base layers underneath to keep the hat in. "A base layer made from a fabric like Merino can help with moisture and clamminess," Becky explains.

2. Warm clothes: "Thick pants, a warm T-shirt or similar layer and a thick jumper are all good options for your after-swimming wardrobe," says Becky.

3. A dry robe: "Dry robes can protect you from the elements and privacy as you get changed," she adds. A dry robe is a large zip-up waterproof jacket with insulation inside. "Many designs are not just practical but also stylish, so you can wear them all the way home for that extra warmth," the swimming expert continues.

4. A warm hat/beanie: This one will work while you're swimming, too! "We lose a lot of heat through our heads," Becky continues. "Wearing a beanie can help keep that much-needed heat so we can recover fast. A thick hat can also protect your ears from cold air and winds, keeping the discomfort minimal."

5. Fluffy socks: There's no more comforting item of clothing than a fluffy pair of socks. "It’s important to warm up your extremities after wild swimming," Becky adds. "Warm socks can help you build and retain heat for a quick recovery."

6. Good footwear: It's important to have shoes that are easy to get into and will keep you warm. "Good boots or other types of footwear help keep your feet warm and insulated, protect your feet against cold surfaces, and provide grip on slippery terrain for a safe swim spot exit," Becky explains.

6. Warm up as quickly as possible and keep warm

It's crucial to warm up as quickly as possible (and keep moving to stay warm) after a cold-water swim to avoid the risk of hypothermia.

“When you leave the water, another thing to look out for is afterdrop [when your temperature continues to drop once out of the water before it starts to rise again to normal levels]," Becky explains.

"As cold blood from your extremities returns to your core, it can quickly bring down your core body temperature, which increases the risk of hypothermia. Stay active, wrap up warm and change into dry layers as soon as possible for extra insulation."

Another tip from Becky is to invest in a hot water bottle. "I always take a hot water bottle with me to have on hand when I get out. It helps provide heat to your core or hands, which is essential for countering afterdrop and restoring your body temperature. It’s an easy and effective way to get warm and stay safe."

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