While many countries endure winter, Estonians celebrate it. Ella Foote heads to snow covered Estonia to understand why it should be your next winter destination.

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Estonians don’t persevere through their winters, they welcome them. Rather than moan about the cold, dark and difficult weather conditions they embrace them. They seek and honour the light by burning candles, using lamps and string lights to brighten days and switch their mindset to winter activities.

The culture in Estonia is to spend time outdoors, in nature and align with the natural cycle of the seasons. Estonian’s forage for berries in summer and mushrooms in autumn, they eat local produce, walk, swim in bogs, cycle and celebrate their abundant wildlife. In winter, they do much of the same but switch swimming for ice skating and swap walking for cross-country skiing. They still embrace the outdoors they just lean into the season, rather than hide away from it.

Here’s why Estonia should be your next winter swim destination

Flying into Tallinn over snow cloaked land, fills your heart with the kind of excitement you can only remember when experiencing snow as a child. Winters in the UK tend to be mild and grey, proper winter conditions are fleeting. If you like cold-water swimming then you will love being able to land in Estonia for ice, snow and a different kind of swim experience that is both magical and exciting.

I was lucky enough to visit Estonia last summer and enjoy the long days and white nights where it barely gets dark and time feels endless, so to experience the country in winter was as wonderful but very different. A week before we arrived, Estonia had lows of -18ºc and a fresh dump of snow. I was worried I didn’t have the right kind of kit for those kinds of temperatures but by the time we arrived it had warmed up a little and the coldest we experienced was -8ºc. It meant the snow was still on the ground and there was still plenty of ice and chill to tackle.

Estonia is a small country, so you can cover a lot in a short time. Despite the winter conditions the roads were clear and easy to navigate. All vehicles have compulsory snow tyres in winter, including hire cars, so driving around was as simple as travelling in any other season. We flew to Tallinn via Stockholm from London Heathrow, but there are lots of routes into the country. You could get the train across Europe or a boat via Finland. We started and ended our trip in the capital, Tallinn. A lovely blend of new and old, rich in history and gothic buildings. The old town offers pretty, colourful painted buildings, independent shops and brilliant restaurants.

Food in Estonia is often from the land or locally sourced. It has Scandinavian, Russian, Eastern European influences with lots of fish, meat and fermented foods. Wines are made with fruits and berries rather than grapes and with delicious results. We travelled to Uue-Saaluse Winery in Võru County, between Haanja and Lake Alajärv to learn more. The winery here makes berry and fruit wines from their own raw ingredients and have won prizes for their produce. Owners Maris and Mati welcomed us and explained about how winemaking with traditional grapes is a challenge with the short summers in Estonia but through experimenting and learning they had managed to create some special wines with the climate and landscape they do have. You can visit and enjoy a winemaking tour in warmer months but in winter we were able to dip in an ice hole and warm in their traditional smoke sauna.

Sauna is a big part of Estonia culture and smoke sauna tradition in Võru is on the UNESCO cultural heritage list. It is like traditional sauna, but an Estonia smoke sauna has no chimney for smoke to escape, so instead it circulates in the room while the sauna is heating. Before the sauna session begins, the smoke is released and then you can enter. It’s tradition to let go of worldly worries, be naked and allow yourself time to be refreshed and healed. Ice holes provide a place to cool off and rinse. The act of washing off the soot after the sauna is also seen as a metaphor for washing away old habits, negative thoughts, and emotional baggage.

Tradition, heritage and culture is very important to Estonians and in the southeastern part of the country there is a community where tradition holds a special power. Setomaa, not always an obvious destination for tourists, is home of the Seto people. Seto people have their own identity as Setos, but they are also Estonians. They speak a Finno-Ugric language, have their own folk costume and culture. It is only a three-hour drive from Tallinn and when you visit, you can learn more about the people and their traditions. Visit Setomaa guided us in Obinitsa and I was able to be dressed in the traditional Seto women’s clothes. These clothes are often reserved for special occasions and celebration today, but elements of the clothing are worn and many traditions continue. Being dressed was such an honour and a joy, like dressing up as a child, but with the fantastic historial context too. Women are celebrated in this culture and the clothes show the wearer’s age, social and economic position.

Sticking with history, if you visit February, which is a great time to visit for winter activities and experiences, Estonia celebrates its Independence Day on February 24. Recently this has been celebrated by the winter swimming community by inviting people to dip in the Baltic Sea on Independence Day and stay in the water for as many seconds as the years of independence, this year it was 107 seconds. As well as this there are military parades and speeches as well as traditional foods to eat. I was lucky enough to be able to join the winter swimmers on Linnahalli beach in Tallinn.

There are many cultural highlights and traditions to experience in Estonia, but one I will never forget is being taken on a sleigh ride by sled dogs through the woodland at Small Lapland. A pack of malamutes and huskies live and are cared for by Indie Tours in Small Lapland. Here you can enjoy a sleigh ride as well as getting cuddles and petting the dogs after, before being served a traditional homemade meal. Being led through the snow with sun breaking through the trees brought a child-like glee like nothing else. You leave snuggled up in a sleigh and return with the biggest smile on your face. Guides Mairo and Sirli offer beauty, magic and warmth with their experience and it is anchored in respect and love of the dogs.

While in Small Lapland we were also able to meet up with local Guide Marilin Pehka who offers unique experiences across the area. Marilin guided us when we visited in summer and so we were thrilled to meet with her and be guided again. Her knowledge and passion for the area, nature and what Estonia has to offer is like no other. Whether in the forest, bogs, rivers or small islands there is something Marilin can offer everyone. Her approach is very much about reconnecting with the outdoors if it is something that you have lost or helping to understand and discover the beauty Estonia has to offer. We travelled from her home on kick-sleds to Sportland Kõrvemaa Hiking and Skiing Center where we were able to try cross-country skiing, snow donuts and igloo sauna.

We spent our last night in a ÖÖD Hötel mirror house before meeting with Marilin again for our last day where we enjoyed a private home restaurant in the garden room on Haapse beach. This special meal at Mereaiarestoran was a feast. Deliciously made and enjoyed in a glass house in the garden with sea views, it made a perfect end to our incredible trip. It also provided the opportunity for one last swim in the freezing Baltic Sea before heading home.

Where we stayed

• Nunne Boutique Hotel – Tallinn
• RemoteNow – Uibujärve
• ÖÖD Hötel – Laheranna

Where we ate

• Lee Restaurant
• Uue-Saaluse Winery
• Kalaranna Cafe Resto
• Olde Hansa
• Mereaiarestoran

Our guides

• Marilin Pehka: loodusturism.com
• Liis Kogerman: visitsetomaa.ee
• Indrek Maripuu: remotenow.club
• Mairo and Sirli Marmor: Indie Tours

With thanks to Visit Estonia

Kit for the cold

KEEN Men’s Revel III Waterproof Winter Boot

£145

They say these boots make winter hikes more fun and they are not wrong! With two types of insulation to cut the chill and cold-weather traction that holds its ground in icy, slick conditions.

Why we love it: Walking boots usually need ‘breaking in’ but these boots were comfortable from the moment we slipped them on. As well as incredible grip in the coldest, icy and snowy conditions they kept our feet warm and toasty. They even got them back up to temperature after a very cold dip in an ice hole. They performed well in both urban and wild spaces. Excellent support around the heel and ankle, brilliant to give confidence in difficult conditions and totally waterproof in deep snow.

Buy now

ALPKIT Fantom Hooded down jacket 

£229.99

They say this is a quintessential down jacket for cold weather conquests. Chunky baffles of 650 FP down, a lightweight construction and mountain-ready features.

Why we love it: This was incredible in the coldest of conditions. Windy, -8ºc air temperature and we were snug, warm and comfortable. This performed in all conditions, remained functional even after a damp snowfall and was good enough to re-warm us after cold swims. It can be rolled up into a small ball, so was simple to travel with, no bulky change-robe needed. The longer cut covered our lower back and bum, which made a huge difference when already cold from swimming.

Buy now

The post Discover the wonder of winter in Estonia appeared first on Outdoor Swimmer Magazine.

It wasn’t just ice that was broken at the sixth IISA World Championships in Molveno, Italy, many ice swimming records were broken too, with British swimmers bringing home 96 medals. Ella Foote reports

Not long after I arrived in Molveno, Italy, I was drawn out of my hotel to the sounds of drumming and music. In the distance I could see a river of people snaking towards the town square waving flags from around the world – the Ice Swimmers were here!

Much like the start of the Olympics, the International Ice Swimming Association start their World Championships with a participant parade and it was something special to see 760 swimmers from 40 different countries circle the church to stand proud and ready for the 2025 event.

Italy had a record number of participants. When IISA started, Italy only had one ice swimmer but this year 80 swimmers took part and Italian swimmer Egor Tropeano won the 100 meters breaststroke event. I was told by a local that Italians don’t like to be cold, so it is surprising that there are any swimmers willing to represent the country!

Usually in winter, Molveno is quiet with most people staying in or close to nearby ski resort town, Andalo. While in summer the lakeside town is thriving, busy with tourists and Italians on holiday or visiting for lake views, swimming and beaches. In winter you are unlikely to see anyone in the water with the mountains covered in snow and temperatures hovering around -4ºC. The area is a winter destination for skiing, sledding and snowshoe hiking, so, for locals, it was a spectacle to see almost 800 swimmers descend on the town for the World Championships, training and dipping in the lake and then racing in water temperatures between 1ºC and 1.5ºC in their usually heated outdoor pool.

Before the event could get started it took a team to people to clear three to four inches of ice from the pool’s surface. The ice was piled up a short distance from the pool and quickly became a popular and brilliant photo opportunity for spectators and competitors. The weather and conditions were ideal with clear, blue skies, a daily dose of sunshine, snow-capped mountains and below freezing temperatures. Even as a spectator, I had to be wrapped up and prepared for the chill. It made the event even more impressive and even more spectacular to watch.

In fact, watching is what many people across the world did, because the event was live streamed online for people to support from their warm homes in their home country. Many in the UK logged on daily to watch their friends or family members tackle their ice swims.

Cathy Munro had her first real experience of swimming in water so cold. “My training is both pool and lake swimming but the lakes I swim in Hampshire and Surrey were around 6-7ºC and so I could have done with more acclimatisation to have swum my absolute best,” says Cathy. “My first event, the 500m freestyle, was a bigger challenge than I expected, but I did get a silver age group medal. The 250m freestyle was my best event, the cold less of an issue with a shorter distance and I was able to race, I got a gold in my age group. I was apprehensive for the 1km event. It was in the afternoon, so the air temperature had dropped to -3ºC and the water was down to 1ºC, but I made a plan and managed to get silver in my age group! It was a challenging championship and at 62-years-old I still have many lessons to learn.”

Team GB had 46 swimmers at this year’s event; the youngest team member, Frankie Jackson, is just 14 years old. The team came home with six overall medals and 90 age group medals. Jessika Robson, another young swimmer at 18 years-old, got silver in the 1km, bronze in the 500m and 250m freestyle and bronze for 100m backstroke as well as breaking four British swimming records and achieving age group medals. The other medals went to Melanie Hall (bronze in 100m breaststroke) and Jonty Warneken (silver in 50m para breaststroke). “I am still in shock at my overall breaststroke medal as I consider my best stroke to be freestyle on the account of having one leg!”

“Swimming the 1km was a highlight for me,” says Jessika. “I trained hard especially for that event, but I’ve never swam that distance in water that cold! Swimming in a lane next to Alisa Fatum-Boker, who is an absolute legend, and then to be stood next to her on the podium made me crazy emotional. The atmosphere of the whole week was incredible. It was such a cool experience being able to swim against other people from across the world in the ice.”

“It was so pleasing to see how Jessika swam,” says Jonty Warneken, IISA Vice President. “For an 18-year-old to come in and get overall silver in 1K and bronze in 500m in her first World Championship is just an astonishing achievement and is testament to her training. She is a real credit to herself, the team and her family. It is great to see junior swimmers representing at this level, they swam so well, it shows me that the future of the sport is secure.”

From the youngest to the oldest GB swimmer, Sallie Cheung broke the age group world record with her 50m and 100m breaststroke. Sallie at 71, was impressed by the diversity of swimmers at the event. “You cannot look at someone and know how quick or how beautiful in the water they are going to be,” says Sallie. “That is the joy of the sport – competitive or social, swimming is magical! There were many highlights for me: the sunshine, the mountains and seeing our names on the big TV. It was great to see GB swimmer Brian Bain swim in all 12 of the individual events and win medal in 11 of them. There was great spirit, great swimming, great volunteers, great atmosphere and Great Britain!”

The IISA event was a first for many swimmers, including most of the USA team. Rena Demeo, USA’s team captain was surprised how protective she felt towards her team.

“Most of the team are new to IISA events and so I wanted to assure them that they were always OK and they were on the team for a reason,” says Rena. “I didn’t expect to feel so maternal. There were some tears that came with the fears and I loved that people trusted me with those feelings – it’s a big deal. I didn’t care much about the times, I was simply proud that they had the guts to try, winning was a super bonus!”

USA team member Qing Li was thrilled to be in the team and set an age group world record in the 200 individual medley. “I was thrilled to compete at the event,” says Qing. “This is a sport that is built on a culture of having utmost humility of one’s abilities, respect for fellow athletes, and appreciation for the community support to keep each other safe. I am extremely grateful to have had the opportunity to be part of Team USA and showcase the incredible spirit of this sport on the world stage.”

Also, part of the USA team was Outdoor Swimmer contributor Elaine K Howley, who just so happened to finish her backstroke heat as I hung out at the end of the pool. It was a great place to hang and meet swimmers we have featured in the magazine and yet, I have never met in person. Like Ice Mermaid from Chile, Bárbara Hernández, who I was thrilled to finally chat to and who will feature in our April issue. It was also wonderful to meet Austrian swimmer Josef Köberl who swims in an ice palace – more on that later this year!

The IISA are working to get ice swimming into the Winter Olympics and so this event had all the style, flare and rules of serious competition. Our GB team had to train and qualify to take part before then passing various medical checks before competition. The overall attitude of the IISA is that the event should be safe, the IISA motto is “Safety and Integrity in the ICE.”

If you would like to learn more about the IISA or future events, visit: internationaliceswimming.com

IISA stats

• IISA – The International Ice Swimming Association (IISA) was formed in 2009
• Ice Swimming is swimming in water temperature of 5ºC / 41ºF or lower
• ISA now holds Ice Swims in 46 countries and has membership in 73 countries around the world
• Team GB was made up of 46 swimmers and took home96 medals
• 11 Para-swimmers took part in the 2025 event representingseven countries

The post IISA World Swimming Championships 2025, Molveno, Italy appeared first on Outdoor Swimmer Magazine.

We’ve all heard the stories about how cold-water swimming helps promote good mental health. Rowan Clarke asks why icy dips make us feel so good.

You may have started outdoor swimming to improve your fitness and discovered something more—incredible benefits for your mental health. Or, you might have taken the plunge because you heard that it helps your mental health. 

As more outdoor swimmers discover the benefits, science is starting to unravel why swimming in cold water is so curative.

Group therapy

Standing on the edge of a tidal pool with people of all ages, sexes, sizes, shapes, backgrounds, and abilities, the sense of camaraderie is palpable. This group, led by psychologist and life coach Claire Paul, has met informally every Tuesday morning for nearly seven years. Set up in 2018, it was one of the first groups to focus exclusively on mental health and wellbeing, rather than swimming skills. 

“Last year there was a programme on the BBC about a woman who had treated depression by cold water swimming, so much so that she’s been able to give up anti-depressants,” said Claire. “This was what inspired me to start the weekly outdoor swimming meetup, coupled with my love of outdoor swimming and working with people who have depression and all that goes with it.”

From a social point of view, this camaraderie is exactly the kind of therapy a doctor or social prescriber might recommend for conditions like depression and anxiety. This, coupled with exercise and being outdoors, is self-care that has been prescribed for many years.

Blue views

It’s long been understood that exercise makes us happy. When you increase your heart rate by exercising, your brain recognises it as stress. Your body responds by releasing a protein called Brain-Derived Neurotrophic Factor (BDNF), which helps protect and repair your memory neurons. At the same time, you release endorphins, which block the discomfort of exercise. So, the BDNF makes your mind feel clearer, and the endorphins make you feel euphoric.

In 2015, scientists studied the effect of exercise with different views of simulated natural environments. A group of post-menopausal women was asked to do 15 minutes on an exercise bike while facing either a blank wall (control) or watching project videos of urban (grey), countryside (green), or coast (blue) environments. The test showed the most psychologically positive results in the women who watched the blue video.

Bring together those three elements, camaraderie, exercise and blue views, and you start to understand why swimming outdoors has such a profound effect on our sense of wellbeing. However, more recent research is starting to expand theories that there are also physiological benefits from the cold water itself.

Clevedon swimmer Pete White has been swimming throughout winter for many years. “I have always been a very sociable person and have been keen to take part in group sports,” he says. “Whilst social interaction and walking, running, cycling, climbing etc. supported moderate relief from depression and anxiety, nothing has provided the benefits that cold water has.”

Cold water adaptation

In September 2018, the British Medical Journal published a case report about the theories around cold water adaptation as a treatment for depression. Co-authored by Dr Mark Harper, a cold-water swimmer behind the BBC documentary, the report looks at the physical responses to swimming in cold water.

The theory revolves around our stress response and inflammation. Immersing yourself in cold water puts your body into fight-or-flight mode, starting with the cold-water shock response. Dipping into cold water puts your body under stress. As you repeat this experience, you attenuate that stress response. Having a better rein on your stress response means being able to cope better with life’s many minor irritations that add up to chronic stress.

“Our bodies don’t differentiate between types of stress,” says Mark. “Every day low-level stresses make things worse, but the significant physical stress of getting into cold water attenuates our stress response as we adapt to it.”

This diminished stress response is about activating the parasympathetic nervous system. Known as the ‘rest and digest’ system, the parasympathetic nervous system is responsible for slowing your heart rate and increasing intestinal and gland activity.

A key part of this system is the vagus nerve, which connects your brain to organs including your heart and lungs. It’s the tone of this vagus nerve that relates to mental health; if you have high vagal tone, your parasympathetic nervous system is working and that means that your body can relax faster after stress. One way in which you can stimulate the vagus nerve and increase vagal tone is through cold water adaption. And this has been shown to help a range of mental health and nervous conditions from depression and anxiety to chronic fatigue, tinnitus and Alzheimer’s.

We also have an inflammatory response to threat, including stress and infections. “Inflammation and depression are linked,” says Mark. “Anti-inflammatory drugs like ibuprofen have an effect on depression. But all drugs have side-effects. And we know that cold water adaptation reduces levels of inflammation.”

While some therapists suggest cold showers or immersing your face in cold water, it’s becoming clear that these techniques aren’t a patch on outdoor swimming. “Cold water swimming is a holistic therapy,” says Mark. “Exercise, being in nature, community – the cold water is an additional effect.”

Looking forward to winter

“I had been diagnosed with depression and anxiety at the age of 17,” says Pete, who is looking forward to swimming through another winter. “I took a cocktail of medication to be functional and mixed social activity and physical activity where I could. However, cold water swimming really does appear to kick off a physiological reaction that, in turn, must affect chemicals and hormones in the body and brain, which led to me being able to be drug-free at the age of 33. I’m currently dead excited about the temperature dropping – nuts, hey?”

Combat the winter blues

Thinking about trying cold water swimming? 

• Ideally, you’d start in the summer when the water’s warmer. But if you must start now, get guidance from a coach or group leader.
• Joining a local group for safety and that all-important camaraderie is the best way to start cold water swimming. 
• Get in steadily – it takes 90-120 seconds for the initial cold-water shock to wear off
• Never jump or dive in
• Gently exhale as you enter the water
• Listen to your body and don’t stay in for too long
• Dress in plenty of warm, weatherproof layers and sip a warm drink afterwards

For more expert tips, explore our features on cold water swimming.

The post Swim away the blues: the mental health benefits of cold water swimming appeared first on Outdoor Swimmer Magazine.

Anyone else missing the icy temperatures we had last weekend? We loved seeing your photos from across the UK, braving the cold and smashing ice with gusto! We’ve compiled some of our favourites…. you really are a crazy lot!

Last week saw temperatures plummet to minus figures across the UK. And for winter swimmers that can only mean one thing. It’s time to break out the ice axe!

Thank you for sharing your icy dips with us on Facebook – we loved seeing the mighty shards of ice, crazy costumes and stunning winter sunrises. We’ve compiled some of our favourites below.

Want to know how winter swimmers warm up after an icy dip? Check out our readers’ winter swimming rituals.

The post Your icy swims: a wintry weekend across Britain appeared first on Outdoor Swimmer Magazine.

From star jumps to car saunas, the winter swimming community has a variety of ingenious ways to warm up after a cold swim

We asked about your post-swim rituals on our Facebook page and received over 60 comments. Interestingly, while there are lots of similarities – most people get dried and dressed as quickly as they can – there is lots of variety too. Everyone, it seems, has something different that works for them, from standing in buckets of warm water, to dancing, fast walking and vowing never to swim in cold water again. It’s also interesting to see the wide range of post-swim snacks and drinks swimmers consume!

We’ve compiled a selection of our favourite rituals – it’s worth a read, whether you’re a beginner or an experienced swimmer. Someone else’s crazy idea might be just the thing that takes your post-winter swimming experience to the next level!

How to warm up after a cold swim

Hazel Hawkins
Shower with water from hot water bottle, cheesy chips and hot chocolate! Loads of laughs.

Laura Sambrook
Lots of layers in my bag in the order I need to put them on so I don’t have to think through the brain freeze. And a hot water bottle in the middle.

Katie Fish
Cup of tea, warm fluffy socks and warm up in my little camper.

Fiona Penney
All my kit is packed in a thermal lined shopping trolley (£27 from Amazon). Every thing is packed in the order I will need it. It is all wrapped round hot water bottles which after the swim are poured into a shallow trug with a bit of lake water for my feet. I have a hat to get wet while swimming and a dry hat. Track suit bottoms split at the bottom for easy access. Hot drink, Scottish tablet and car sauna on the way home.

Catherine de Wattripont
Dress as fast as I can .. as many layers as I can ….. hot drink….. chat to a group of friends and behave like a bunch of penguins…shuffling on the spot …into and out of the middle of the group ! Penguining gets us warm and laughing every time.

Katia Vastiau
Rinse with luke warm water from a bottle, then race to dry and dress with lots of layers. Then either stretch ourselves out against the dark grey wall of the club hut that gets really warm in the sun (even in winter, think underfloor heating but on a wall) or head to the cafe for a warm coffee by the fire or a soup and lots of chatting.

Elizabeth Thomas Prentis
All post swim items are wrapped around a hot water bottle. Towel dry, towelling robe on, cozzie off, another rub down, Gorilla robe on on top of towel robe ,socks and boots on, hat on, gloves on. Cup of tea in metal mug. Sometimes a croissant. Sit down and chat cuddling hot water bottle. Drive home with heated steering on (the greatest gift to open water swimmers).

Elizabeth Almond
Suit comes off immediately – no modesty in cold water swimming. Then I get dressed and get in the sauna. If no sauna… the redneck sauna…aka my car with seat warmers.

Louise Payne
We take our camping stoves and have breakfast and lots of hot tea!

Caroline Finn
Get changed, no hot drink, walk home is the best, but if I drive somewhere for a more scenic swim I drive home. While I am getting changed I am positively glowing though. And smiling to myself.

Antonia Wright
Costume off, thermal vest on, dry robe and socks on, no messing. Hands on hot water bottle then straight to car, heater on and home, porridge and a shower.

Tracy Scannell
Get dry and dressed as fast as possible, then drink a flask of tea whilewatching the waves. Walk home and lovely hot shower or bath.

Sarah-Jayne Thacker
Wim Hof dance. Then a hot cuppa tea.

Kevin Hundsnurscher
Whiskey, turkey pot pie, sleep.

Liz Halloran
Wool socks, onesie, tea.

Vicky Lloyd Boreyko
We dress as quickly as possible. I bring hot water to at least rinse my feet. We bundle up and if it’s sunny we sit on the parking lot pavement and drink our hot chocolate and chat. If it’s super windy or cold we sit in one of our cars. Then later I enjoy a hot bath.

Lisa Jayne Corkhill
Get dressed as quickly as possible, loads of layers, then hot chocolate and swim chatter with friends with some crazy moves like star jumps thrown in to warm up.

John Fischbach
Collapsible bucket with slightly warm water for the feet and hands while you’re drying off and dressing, then the “car-sauna” with a hot drink.

Helen Banks
Laugh, dance, hot chocolate!

Add your own cold-water rituals to our Facebook post.

The post “Wool socks, onesie, tea!”: What are your winter swimming rituals? appeared first on Outdoor Swimmer Magazine.

What better way to clear your head after Christmas than to run full pelt into the sea? Plan your swim with our Festive Dip List 2024. All you need to do now is work out your fancy dress. 

It’s winter dip season and once again, people all over the UK and beyond are set to embrace the thrill of cold water swimming! To help you plan your frosty frolics, we’ve compiled our Festive Dip List 2024 featuring organised events all over the country.

Christmas Day dips, 25 December 2024

Macmillan White Christmas Dip, BOSCOMBE 
Description: Join us for the UK’s biggest charity Dip, from 9:45am Christmas Morning at Boscombe Pier
Time: 9.45am
Price: £10
More info

BUDE Christmas Day Swim, Crooklets Beach 
Description: The Bude Christmas Day swim will be run by individuals as a community event this year
Time: 10.45am-midday
Price: £10
More info

Christmas Day Swim, EXMOUTH  — CURRENTLY SOLD OUT —
Description: Spectators can even watch this event from the comfort of a boat.
Time: 10.45am
Price: Free
More info

Christmas Day Dip, FELIXSTOWE 
Description: An annual tradition where hundreds of dippers in festive outfits plunge themselves into the icy cold North Sea at Felixstowe to raise vital funds for St Elizabeth Hospice. 
Time: 8.30am for a 10am dip. 
Price: £15 until 22 Dec; £20 on the day. Proceeds to St Elizabeth Hospice.
More info

Loughrea Icebreakers Christmas Day Swim, GALWAY, Ireland
Description: At 11.30 am, a large number of hardy souls will descend upon the crisp, clear waters of Loughrea Lake in an effort to raise money for CASA LOUGHREA. For those who would like to donate, there will be a bucket collection on the morning.
Time: 11.30am
More info

Christmas Day Swim, HUNSTANTON 
Description: The Hunstanton Christmas Day Swim with everyone taking the plunge at 11am on Sunday 25th December at the town’s central promenade. This is one of Norfolk biggest events over the festive season with hundreds of people taking part.
Time: 11am (registration 10am-10.30am; 10.50am fancy dress costume judging; 11am swimmers’ parade and swim; 11.15am free hot soup from outside the Marine Bar for all swimmers and warm showers at Alive Oasis) 
More info

Christmas Day Swim, LOWESTOFT
Description: Lowestoft’s 44th Christmas Day Swim, for charity. 
Time: Registration at Flying Fifteens from 8.30am. Swim at 10am sharp! A quick warm up on the prom, followed by a jog into the sea for your dip.
Price: £8 if registering online prior and £10 on the day.
More info

The PORTHCAWL Christmas Morning Swim
Description: Since 1965 the Porthcawl Christmas Morning Swim has been raising thousands of pounds for local charities and organisations.
Time: arrive from 10.45am, enter the sea 11.45am
Price: Free, fundraising encouraged
More info

WEYMOUTH Christmas Day Harbour Swim
Description: The 70-metre-plus distance starts from the Cove on Trinity Road and finishes across the water opposite the Harbour Master’s office on Custom House Quay. 
Time: 9.30am
Price: £12
More info

Boxing Day dips, 26 December 2024

AYRSHIRE’S Big Boxing Day Dip
Description: Sign up for Ayrshire’s Big Boxing Day Dip and brave the cold to raise money for Ayrshire’s leading cancer charity. Every year, people challenge themselves by taking a Boxing Day dip–why not take the leap? 
Time: 11am
Price: £10 
More info

West Bay Wallow, BRIDPORT
Description: A charity fancy dress swim at midday on Boxing Day. Originally off East Beach, but from 2009 held within the safety of the marina (outer harbour).
Time: 12pm; sign in one hour earlier at the main slipway.
Price: Free
More info

CROMER Boxing Day Dip
Description: Similar to previous years, it will start with a Fun Run at 9.30am with the dip taking place at 10.30am on the right-hand side of Cromer Pier.
Time: 10am Fun Run, 11am dip
Price: Free
More info

FOLKESTONE Lion’s Club Boxing Day Dip
Time: Registration point on The Stade, time TBC
Price: £10 per person. 
More info

FRASERBURGH RNLI Boxing Day Harbour Swim
Description: Are you up for the challenge of a 52-metre swim across Fraserburgh Harbour in the chilly North Sea? Wetsuits aren’t mandatory but are advised. 
Time: 12-2pm
Price: Free, fundraising encouraged
More info

HARTLEPOOL Round Table Boxing Day Dip
Description: What better way to clear your head after a Christmas of over indulgence than to run into the North Sea and raise money for causes close to you?
Time: Registrations 10am-11.25am; dip at 11.30am. 
Price: £5
More info

LLANDUDNO Lions Club Boxing Day Dip
Description: The Lions Club of Llandudno have, for over 25 years, organised the annual Boxing Day Sea Dip. The dip regularly sees over 100 dippers taking the plunge into an icy Irish Sea. With a temperate of 9 degrees Celsius, as soon as the dippers are in – they’re out again!
Time: Registration from 10am; dip at 11.30am 
Price: Free, fundraising encouraged
More info

PAIGNTON Walk Into the Sea 
Description: Each year hundreds of fundraisers don optional fancy dress and at the starter’s command swiftly walk into the chilly waters of the English Channel where fun and frivolity begins.
Time: Registration opens 10am; fancy dress judging 11.45am; dip at 12pm
Price: Free with sponsorship
More info

REDCAR Rotary Club Boxing Day Dip
Description: Need something to blow away the cobwebs on Boxing Day? Well why not register for the Boxing Day Dip and join the hundreds of other dippers who raise funds for their chosen cause.
Time: Registration online or 10.15am-10.55am on the day at The Hub; dip at 11am
Price: £10
More info

SUNDERLAND Boxing Day Dip
Description: Take the plunge, raise money for your favourite charity and endure the cold North Sea to become a brave Seaburn dipper.
Time: 10am-midday
Price: £10
More info

TEIGNMOUTH Boxing Day Walk in the Sea
Description: The Teignmouth Festive Walk in the Sea has been held annually on Boxing Day for 15 years to raise funds for the RNLI.
Time: Registration 10am; fancy dress competition 10.45am; warm up 10.50am and dip at 11am.
Price: Registration is online or can be made on the day with a suggested donation of £5 per adult.
More info

TENBY Boxing Day Swim, North Beach
Description: Named as one of Britain’s top ten barmiest winter dips, TENBY’s famous Boxing Day Swim has been an institution in the small Pembrokeshire town for more than 50 years.
Time: 11am; swim at 11.30am
Price: £11.55 or donation.
More info

SWANAGE Boxing Day Swim
Description: The Boxing Day Swim on Swanage Beach is an annual tradition, which sees dozens of swimmers head to the water for a fun, festive dip. Fancy dress isn’t compulsory, but there are prizes up for grabs for the best Christmas costume.
Time: 11am
Price: Free, donations welcome
More info

VENTNOR Boxing Day Swim, Isle of Wight
Description: Join 100’s of people who brave the cold winter waters for a dip in the sea this Boxing Day!
Time: 12pm
Price: Free, donations welcome

WHITBY Lions Boxing Day Dip
Description: It has become somewhat of a tradition in our beautiful little seaside town to enjoy a rather refreshing dip in the North Sea on Boxing Day morning. It’s certainly a unique and memorable experience that will raise lots of money for local charities. Fancy dress is a must, for many dippers, with prizes available for the best! In previous years, we have had some fantastic costumes such as dinosaurs, Batman and Robin, Christmas trees and even a team of traffic cones and a fancy dress wedding proposal!
Time: Registration 10am; fancy dress judging 10.30am; immediately after judging, everyone runs into the sea.
Price: £10; all dippers MUST be registered
More info

New Year’s Day, 1 January 2025

ABERSOCH RNLI New Year’s Day Dip
Description: This is a fantastic annual feel-good event that brings hundreds of people together on the beach, perfect to clear your head and welcome in an exciting new year! The theme for this year is “Nautical Madness” and we are looking forward to seeing the usual array of imaginative costumes.
Time: Registered participants check-in on the Main Beach from 11.30pm, ready for a 12pm dash into the sea.
Price: Pre-register online with a minimum registration fee of £10 per adult and £5 per child.
More info

Dare to Dip, BANGOR, Northern Ireland
Description: Shake off the excess of Christmas and make a fresh start to the New Year by taking a chilly dip at Crawfordsburn Beach. An invigorating, fun-filled swim and help us raise much needed funds for Cancer Focus NI. Fancy dress is encouraged.
Time: Mass Dip at 12pm; make sure you’re on the beach and ready by 11.45am
Price: £15
More info

The New Year’s Day Dook, BROUGHTY FERRY
Description: The New Year’s Day Dook is a tradition handed down by the fisher folk of Broughty Ferry – some of whom bathed in the waters of the Tay every morning except on the Sabbath. This tradition dates back to 1891 as recorded in the first official minutes of the Club. The 1st of January was special, as it heralded in Neer’ Day i.e. the first day of the New Year, when the community congregated to celebrate together.
Time: 2.30pm at Broughty Ferry Harbour
Price: £16 adults, £9 aged 5-16
More info

New Year’s Day Dip, CLEVEDON Marine Lake
Description: Spectators are very welcome. The bucket collection will be for Marlens, the charity behind the management and further development of Clevedon Marine Lake.
Time: 11am
Price: Free
More info

HELENSBURGH New Year Dook
Description: New Year’s ‘Dookers’ will need to register individually to enter this event. While there is no entry fee, we welcome your donations which help us to train and equip our crew to save lives at sea.
Time: ‘Dookers’ should arrive at Rhu Marina at 11.30am to ‘check in’. Safety briefing 11.50am for a 12pm dip.
Price: Free, donations welcome
More info

New Year’s Day Dip, Derwentwater, KESWICK
Description: Start the New Year as you mean to go on and raise money for a wonderful, local charity! Join us on New Year’s Day for a Fancy Dress Dip in Derwentwater, followed by hot chocolate and cake courtesy of local outdoor retailer Alpkit of Keswick. This promises to be a fantastic community event and one that we hope will become a firm fixture on the Lake District Calvert Trust fundraising calendar.
Time: 11am at Beyond The Boat Landings, Keswick
Price: Free, donations welcome
More info

LYME REGIS Lunge, Dorset
Description: The Lyme Lunge is an annual fancy dress swim which takes place on New Year’s Day. Organised by Lyme Regis Rotary Club, the event takes place on the sandy beach from 1pm and aims to raise as much money as possible for charity. This year’s main beneficiaries are Weldmar Hospicecare and Riding for the Disabled alongside Rotary charities.
Time: 1pm at Sandy Beach, Lyme Regis
Price: Free, fundraising encouraged
More info

New Year’s Day Dip, MINEHEAD
Description: Gather your friends and family and join hundreds of others bright and early at Minehead Beach. Start the new year strong and help St Margaret’s Hospice to celebrate its 45^th anniversary!
Time: Registration opens at 8.30am; dip at 9.30am.
Price: £7 (advance booking) or £10 (pay on the day) 
More info

New Year’s Day Swim, SALFORD QUAYS
Description: Start 2025 with a splash into Salford Quays. The uber-friendly crowd and iconic Lowry Theatre backdrop guarantees top pics and crazy fun
Time: Registration 10.15-11am, swim in two waves from 11am
Price: £25 adult, young people (7-15yrs) £10
More info

New Year’s Day Swim, SAUNDERSFOOT
Description: Thousands of people take to the water wearing fancy dress on New Year’s Day morning in Saundersfoot as they take part in the UK’s biggest New Year’s Day Swim.
Time: 12.30pm
Price: £5 adults, £3 for under 16s, includes a medal
More info

New Year’s Day Dip, South Bay, SCARBOROUGH
Description: It has been going for over 20 years, and more than a hundred people generally take part.
Time: Registration 10.30am near the Lions minibus, with changing facilities at Scarborough Rowing Club. Fancy dress costume judging 12.30pm; dip at 12.45pm
Price: £10
More info

SOUTHEND RNLI New Year’s Day Dip
Description: Back by popular demand the Southend RNLI New Year’s Day Dip makes a return for the ninth year running. So why not brave the cold, clear the head and take a dip on New Year’s Day for an incredible charity? Simply pluck up the courage to take the dip in the 5-6C waters of Southend, whilst raising money for the RNLI.
Time: Registration from 10.45am; dip from 11.30am.
Price: Enter in advance for £6 (includes free hot drink and mince pie); £25 on the day
More info

New Year’s Day Dip, DERWENTWATER
Description: Start the New Year as you mean to go on and raise money for a wonderful, local charity! Join us on New Year’s Day for a Fancy Dress Dip in Derwentwater, followed by hot chocolate and cake.
Time: 11am, booking essential
Price: Minimum donation of £5.
More info

Did we miss an event? Event organisers, if your event is not listed please email details to production@outdoorswimmer.com.

Crisis Icebreaker Challenge

If you’re already planning a festive dip, why not spread some Christmas cheer and fundraise or donate to Crisis at Icebreaker 2024/25 – JustGiving.

DIY challenge: Crisis UK

Tooting: Icebreaker Tooting | Fundraise | Crisis

Parliament Hill: Icebreaker Parliament Hill | Fundraise | Crisis UK

Oxford: Icebreaker Bicester | Fundraise | Crisis

Wales: Icebreaker Swansea | Fundraise | Crisis

The post The Festive Dip List 2024 appeared first on Outdoor Swimmer Magazine.

How does hot and cold affect the body? What’s the proper way to use a sauna? Why is contrast therapy so beneficial for our minds and bodies? We covered all this and more in our virtual Q&A with Sauna author Emma O’Kelly and cold water expert Dr Mark Harper

In our November issue we explored the health and well-being benefits of combining heat with cold. As more swimming venues bring in saunas for their winter swimmers, accessing post-swim heat has become available to more of us.

But how do we make the most of it?

– Is it OK to have a sauna if you’re really cold after a long swim?
– Is it safe to get back in the water when you’re hot?
– If you don’t have access to a sauna, is a hot shower or bath a good substitute?
– Are there any risks to be aware of?

For our latest Virtual Q&A we spoke to two experts to answer all your questions. Dr Mark Harper is the author of Chill: the Cold Water Cure. Emma O’Kelly wrote Sauna: the Power of Deep Heat.

During our chat we covered the benefits of contrast therapy including the effects of heat and cold on the body, the optimum sauna temperature and how to properly use a sauna. We also touched on the rise of community saunas and how you can push for your local authority to set one up in your area. Will saunas be the new pub in our communities?

Watch our virtual Q&A about contrast therapy

Subscribe to Outdoor Swimmer and you’ll get free invites to our live virtual Q&A sessions to meet swimming experts and adventurers

The post Winter swimming: how to make the most of cold dips and hot saunas appeared first on Outdoor Swimmer Magazine.

Open water swim coach Marianne Johnson has recently launched a weekly open water swimming group for peri- and post-menopausal women. We caught up with Marianne to learn more about the effects of cold water, breathing techniques and contrast therapy on menopause symptoms. 

Words: Marianne Johnson

How did The Flushed Dippers come about?

In 2023 I trained as a Menopause Wellbeing Practitioner. I’m also an open water swim coach, Thermalist Instructor, and Functional Breathing Coach and I wanted to combine all of these skills to offer women a new lifestyle activity that could help manage menopausal symptoms and boost their long term health post menopause. 

In July 2024 I started the ‘Flushed Dippers’ group on Thursday evenings at WeirWood Reservoir in Forest Row, East Sussex. I wanted to make this group accessible to as many women as possible, so I do not charge for my time, they just have to pay the swim entry fee to the swim venue. I advertised the group on some local Facebook pages and have been amazed at the response. 

The first week, four women turned up, the second week 11 women, and the third week 21 women turned up! I set up a private Facebook group for local women who were already attending the sessions or for those potentially interested. We are about to enter the fifth month of running this weekly swim group and there are currently 99 members in the Facebook group. 

A lot of new women attended during the first month, most of them had never tried open water swimming or cold water immersion. I therefore introduced them very gently, starting the session with them sitting in a line along the jetty, dangling their legs and letting them get used to the water temperature (which was a barmy 21 degrees in July).

What did you cover in the initial sessions?

Some of them were very nervous about the cold, not being able to see under the water and being out of their depth in open water. So we talked about how to calm your nervous system, to take you out of ‘flight or flight’ mode and more into ‘rest and digest’ mode, simply using your breath. 

I usually start by asking people to place a hand on their chest and the other hand on their belly and close their eyes to focus and become aware of how they are currently breathing. I explained that we only want to feel the lower hand moving when we breathe in and out, which signals a deep, diaphragmatic breath. Many people are ‘hybrid’ breathers, using their diaphragm a little (but not fully) and also engaging the upper chest/neck/shoulder muscles to some extent. 

When we are nervous, we tend to breathe faster and into the upper chest, and maybe in and out of the mouth. This type of breathing sends a stress signal to the brain, activating our stress response, whereas slow, deep breathing sends a signal to say we feel calm and safe, activating our relaxation response. So it is important for people to understand that how we breathe on a daily basis can dictate our physiological and mental state. Therefore, we can use our breath to change from a stressed/up-regulated state to a relaxed/down-regulated state and vice versa within a matter of minutes. 

During the initial Flushed Dipper sessions, we practiced breathing in and out of the nose and slowing the breath down as we entered the water, focusing on extending the exhale. Adding a hum to the exhale triggers the Vagus Nerve, which sits very close to our vocal cords, which also helps promote relaxation in a stressful environment.  

Once immersed in the water but still within their depth, I explained how submerging the neck or splashing cold water on the face is another way to trigger the Parasympathetic Nervous System (our relaxation response) to help override the initial Sympathetic response. 

We briefly talked about the impact of poor daily breathing habits on our sleep, cognitive abilities, mental state, energy levels, sports performance and recovery. This is relevant to everyone, whatever age or gender. However, poor breathing habits during the menopause can often exacerbate many symptoms. 

I have written a blog about how breathing can affect our menopause. I also talked about the benefits of cold water immersion in general and that many of these benefits are beneficial during the menopause. From the feedback I have received, the mental health benefits are huge for these women, something I don’t think any of them expected. 

How did the sessions go down with swimmers?

One of our new swimmers, Heloisa, told me she had been trying to find a group to swim with for many months. As a keen hiker, she just felt like she needed to take this ‘next step’ and be in the water more often. “Even though we swim, for me it’s more the sensation of being totally embraced by nature and seeing your surroundings in a whole new perspective,” she said after our first session. “I am kind of looking forward to experiencing this during the colder months. And I am so happy that Marianne got us together. This is now a fixed appointment on my calendar, and a priority during my week. It makes me feel so good.”

Another participant, Jen, told me how cold water swimming helps her feel as though she has more control of her body, her symptoms, and emotions and how she’s then able to regulate things better. “It improves my mood and the outdoor setting gives me space in my mind with the added benefit of experiencing nature, such as the sunsets and the wildlife which lifts my heart.”

Others spoke of the thrill of being weightless and swimming in inky black water, how it helped them focus on the here and now, and the feeling of freedom on the vastness of the water. 

“It’s such a lovely activity to get women together, some never having an experience of open water swimming and others who enthuse about it – I fall into the last  –

“It’s so exhilarating to get into open water,” Annie told me. “It’s good for the soul, and even though cold water wakes you up, it’s also strangely calming. I can get lost in the moment or it gives me thinking time. I love the fact that a group of strangers can come together and find so much in common – women have this ability to connect on so many levels. The camaraderie is wonderful, there’s no judging, only support and laughter and enjoying the beauty of nature.”

Do you have any advice or encouragement for peri- or menopausal women who want to explore the benefits of cold water?

When you tell people that you swim in cold water or sit in a cold pool in your garden when you wake up, the average response is “You’re mad!” or “I couldn’t possibly do that!”. So the first hurdle is to set yourself the goal of trying it, but to take a gentle approach, like starting with ending your shower with cold water for five seconds and gradually building up the time. If you prefer to try open water straight away, I would definitely advise going to a lifeguarded venue initially, or going with a friend or family member, as you can motivate and support each other, as well as looking after each other.

Cold water is safe and has many health benefits for most people, but not everyone. If you have a heart condition, particularly arrhythmia, or unregulated high blood pressure, or other serious health conditions, cold water immersion should be avoided. If you are unsure, then always check with your GP.

However, if you have no health concerns, research is showing that cold water immersion is great for our immune system, our circulation, our insulin sensitivity, our metabolism and consequently weight loss with the activation of brown fat to keep us warm, along with shivering. It reduces inflammation which has been shown to be linked to anxiety and depression, our cellular health is strengthened with the release of cold shock proteins, our mood and feelings of relaxation/de-stressing is enhanced from hormones that are released. Having to cope with an extreme stressor like cold water immersion makes us more resilient and able to cope with daily stressors in life. 

What’s next for The Flushed Dippers?

As an alternative option to trying open water swimming in the colder months, I have started running ‘Garden Spa Evenings’ for those Flushed Dippers who may not be confident to go to the reservoir but are keen to try cold water immersion in a more controlled environment, and together with heat!

As a Theramlist Instructor, I introduce people to the benefits and safe practice of contrast therapy. I have a barrel sauna, 4m x 2m steel framed pool, cold outdoor shower and changing room. These evenings have been hugely popular and many Dippers booked onto another Spa evening straight after the first one.

These are two-hour sessions and we spend the first 30 minutes talking about their menopause transition and how dysfunctional breathing patterns can exacerbate menopausal symptoms, particularly feelings of stress/anxiety and a racing mind. Certain breathing techniques can also be used to help with brain fog, low energy, hot flushes and sleep issues. We also talk about the benefits of cold water immersion during the menopause. 

Before going into the garden we practice breathing techniques that we’ll use before entering cold water and as we enter the water to calm the nervous system and avoid the cold water shock response. 

We aim to start and finish a contrast therapy session with cold water immersion to boost metabolism by making the body work to warm you up in the cold. We then go into the sauna for 10-15 minutes, and repeat two more times, finishing with a cold plunge. We finish the evening with hot chocolate or herbal teas and a chat about the experience and usually a calming breathing exercise. 

Find out more about The Flushed Dippers or about the Garden Spa Evenings via Marianne’s Weightless Swimming website or Facebook group.

The post The Flushed Dippers: the effects of cold water and menopause appeared first on Outdoor Swimmer Magazine.

Why you need to consider the whole experience, not just your time in the water

Winter swimming is an odd activity: exhilarating and accessible but with easy-to-overlook dangers. The risks are manageable, but as it gets colder, your margin for error narrows. The difference between a great swim and a disaster could be just a few extra minutes in the water or too much time faffing when you get out.

Understand what makes you cold

Multiple factors determine how quickly you get cold. Water temperature is crucial. In shallow inland waters, the temperature can change rapidly. For example, the Thames where I swim recently dropped from 10.5 to 7.0 degrees in two days, significantly affecting how quickly I got cold. Other factors, both external and internal, also make a difference. A cold wind will chill you before you even get in the water and make it harder to warm up afterwards. If you’re unwell, hungover, hungry, stressed, or sleep-deprived, these will also impact your swim.

Why you need a safety margin

Remember, a winter swim isn’t over until you’ve dried, dressed, and warmed up. Factor in how long it will take you to get in and climb out again. The total time it takes to do all these things determines how cold you get, not just your time in the water. Everything has a knock-on effect. If you spend too long getting into the water, you will have less time to swim. If you get too cold in the water, you will struggle with dressing and get even colder.

To stay safe, give yourself a big margin for error. For example, if you think your maximum time for a safe swim (including pre-swim faff, entry, swimming, exit, drying, and dressing) is 20 minutes, try to do it all in 10. Because of the many factors affecting how quickly you get cold, it’s not possible to be precise about safe exposure times to cold water. What is fine one day may be too much on another similar but subtly different day. It’s best to be cautious.

We’ve created two infographics to demonstrate this.

In general, the warmer the water, the longer you can safely swim. So far, so obvious. But what’s less apparent is that if you get it wrong in warmer water, you have more time to recover the situation. For example, if you can swim comfortably for 90 minutes in warm water and you swim an extra 15 minutes, this probably won’t tip you into hypothermia. However, if 15 minutes is your limit in cold water, you could be in a lot of trouble if you add an extra 15 minutes. The gap between a safe swim and a dangerous one narrows in the cold.

In this second chart, we’re looking at all the activities linked to your swim. When it’s cold, you need to cut your time in the water. We all know that. The point here is that you may need to shorten your swim more than you think and allow more time for faff and changing.

Remember, you get most of the benefits from winter swimming in the first couple of minutes. Why increase the risks when there is nothing else to gain?

Explore more about cold water swimming on our website.

The post Winter swimming: embrace the chill, but stay safe appeared first on Outdoor Swimmer Magazine.

Racing in cold water is very different to dipping, says Simon Griffiths

Winter swimming events usually run to a strict time schedule. There isn’t much scope for faff when being invited to undress in potentially sub-zero temperatures and climb into icy water.

The post <i class="fa fa-lock"></i> How to train for winter swimming events appeared first on Outdoor Swimmer Magazine.