Cold water swimming, wild swimming, outdoor swimming – whatever you call it, it’s become quite a big trend over the last few years. It’s touted as having a wealth of health benefits from tackling depression to easing migraines.

But, just what do you get out of plunging yourself into our wild Welsh waters in the middle of winter? We asked newly-converted local cold-water swimming enthusiast Sally Sellwood about why she loves this exhilarating hobby.

Why did you start cold water swimming?

“I’ve always swum in the sea in the summer and perhaps into early autumn. Since I’ve lived closer to the coast, I’ve had a strange hankering to swim throughout the year. In 2020, I swam a lot in the summer and pretty much stopped in September. But a couple of conversations I had with people spurred me on to get back in the sea. My 17-year-old son and I had a swim at Mwnt one sunny November afternoon and it’s gone from there!”

How often do you swim?

“I started joining the Ceredigion Bluetits swims at Aberporth on weekdays before work and also a smaller group at the weekend at different local beaches. Since the last lockdown came into force, I can’t go as often as I’d like. But I’ve been walking to Mwnt, and dragging my son along (he’s usually quite willing) so I’m not there on my own. Once or twice a week will keep me going until I can meet up with others again and go more frequently.”

What benefits have you noticed?

“The actual swimming is exhilarating. I’ve noticed that my body is much more tolerant of the cold water. So, I can get in pretty quickly now and it’s incredibly calming. Getting out is a bit of a crazy dash to get warmed up, but then you feel fantastic all day. I’ve also noticed that I have generally been sleeping better and haven’t had a hot flush pretty much, since about 3 weeks after I started.”

What safety precautions should you take?

“Swimming in colder temperatures is considered an extreme sport. In the sea, you have to be aware of tides and currents and there are different things you need to consider if you’re heading into a river or a lake. Wherever you’re swimming, you have to respect the cold. Some people can swim miles in nothing more than a swimsuit, others can’t. At the moment, I’m spending about 5 minutes in the water. If you stay in the water until you actually feel cold, it’s too late. Your body carries on cooling for 20-30 minutes after you get out, so hypothermia is a danger.”

“I’d say you should never swim alone, especially when you’re getting started. Even if there’s no one else going in the water with you, make sure there is someone watching out for you from the shore. Acclimatise yourself. Don’t just hurl yourself into the sea or an icy pool. Cold water shock is a thing. The sea is around 7-8 degrees here at the moment, so ease yourself into it: your body will adjust. Get yourself dry and dressed quickly, have a warm drink and something to eat afterwards to avoid ‘afterdrop’. Cake is a great option!”

Most importantly, is a bobble hat obligatory or optional? The bobble hat…

“Everyone seems to work out the best way for them, kit-wise. I started off wearing a pair of board shorts and a rash vest over my swimming costume – psychologically I think it felt like I wouldn’t be as cold. As autumn moved into winter, I found it actually made me colder to have the extra layers. They were a pain to get off afterwards, when you need to get warm and dry as quickly as possible. So, I ditched the rash vest and shorts, but acquired hot socks, neoprene gloves – and the bobble hat. It seemed like a good idea and I think it does help. I’ve nearly lost it a couple of times, though. So, when there’s more of a swell in the water, I’ve got a super-flattering purple swimming hat!”

What local groups can people contact if they want to take up wild swimming?

“The Bluetits Chill Swimmers have a number of groups all down the West Wales coast and beyond. It’s an informal organisation – there are no membership fees, but it’s a way of finding other people to swim with locally. It’s not an exclusively female organisation, but there do seem to be lots of women who swim throughout the year. Since I’ve started swimming more regularly, I’ve also come across the Outdoor Swimming Society. There is lots of advice about how to start chill swimming on both organisations’ websites.”

So, if starting a new hobby or breaking free of your comfort zone are on your ‘to do’ list for 2021, why not take a leaf out of Sally’s book and give cold water swimming a go?

(And for anyone who hasn’t got a bobble hat and swimmers at the ready, we’ve found a Pembrokeshire leisurewear company – Novi – who very conveniently have a fine selection of both!)