FOR some intrepid folk, the new year starts with a freezing cold swim at the beach at South Queensferry.
The annual “Loony Dook” sees people gather at the shores of the Forth-side town on January 1, bringing in the new year by wading into icy water for reasons that to some will not seem clear.
But at a time of year when many want to make changes, try new things and be healthier and happier, wild swimming is now a popular choice.
The activity has been increasing in popularity since Covid-19 temporarily halted travel abroad and The Outdoor Swimming Society (OSS) estimates that nearly five million people in the UK regularly swim in water bodies such as rivers, lakes and the sea.
The OSS was one of the very first organisations nationally to advocate for the joys of wild swimming, helping to network swimmers and swimming groups across Britain.
Gillian Waddell, OSS press officer, inset, says the popularity of the activity has been on a constant upward trajectory: “We are a volunteer group and we’ve grown dramatically.
“2025 is our 20th anniversary and our numbers are higher than ever – we have something like 175,000 people as part of our group in one way or another.
“We were pioneers, we have been early advocates of swimming and as people have discovered it they’ve become proponents of it.”
The phenomenon has even been the subject of a BBC Scotland TV show which – perhaps not coincidentally – has aired in successive Januarys.
Jules And Greg’s Wild Swim (above) sees popular Scottish acting couple Julie Wilson Nimmo and Greg Hemphill travel Scotland to swim in lochs and the sea, extolling the joys and benefits of swimming in cold water.
Along with recent trends for things like ice baths and cryotherapy, it has become widely accepted that swimming in cold water is excellent for your health, but does that hold up to scrutiny?
Dr Craig McDougall is a research fellow at the European Centre for Environment and Human Health at the University of Exeter and has previously been involved in research into wild swimming. He is now part of the European Centre for Environment and Human Health.
First of all, he says, swimming is a great exercise option regardless of water temperature, but for some it can be particularly useful.
“People often struggle to exercise on land but are able to swim and exercise in water,” he says.
“A body that maybe isn’t deemed traditionally healthy on land can be healthy in water.”
It’s an excellent form of cardiovascular exercise and, McDougall says, research shows that it can be useful as a form of recovery from injuries and other illnesses.
In terms of physical benefits of cold-water swimming specifically, his previous research had found that women experiencing menopausal symptoms had reported that the cold water could somewhat subdue symptoms such as night sweats, hot flushes and mood swings.
However, it is when moving away from physical health that wild swimming really comes into its own.
McDougall says: “By far the most important benefit we found was around mental health – the water was a place that people were comfortable, relaxed and at their happiest.”
Anyone who has ever had their shower suddenly run cold will know that getting into cold water can have an immediate, quite shocking effect on your body.
“Immersing yourself in cold water forces you to be mindful. You’re forced due to the reaction your body has to pay attention to it, focus, and manage your breathing,” he adds.
As one of the wild swimmers interviewed for that research study put it: “You can’t check your work emails when you’re in cold water.”
Beyond that, the physical and mental difficulty is something that respondents said improved their ability to deal with the trials and tribulations of everyday living.
Couple the experience of the cold water itself with proximity to the natural world and you have a winning combination.
“Spending time in green spaces or blue spaces – parks or water-based environments such as lakes or rivers – has been associated with a range of restorative mental wellbeing benefits,” McDougall says.
“With people being less connected with nature than they ever have been, we’re seeing a big push back of people taking personal responsibility to re-engage with nature.”
The benefits of wild swimming appear to be backed up by the science, although, with most studies into the phenomenon being based on interviews of participants, there is always scope for it to widen.
McDougall remarks: “It’s an area of research that’s grown rapidly.
“The small sample sizes can be an issue but they also depict the phenomena well because wild swimming offers something quite unique that is captured by qualitative research. Wild swimming benefits different people in different ways.”
One of those benefits, for many, is the social aspect.
McDougall adds: “Wild swimming in Scotland has a massive social community.
“For a lot of people, it’s not even about swimming as such – it’s dipping yourself in the water, getting some of those benefits, and then it’s about the larger social experience around that.”
However, as keen as McDougall is to talk about the positives of wild swimming, he is just as keen to warn of the dangers.
He says: “I’d strongly recommend that if you plan to undertake wild swimming you make sure you’re aware of the risks – they can be fatal.
“Water-related fatalities are a serious problem in Scotland.”
He gave some advice on things to take into account for would-be wild swimmers: “No alcohol when wild swimming, have an awareness of the cold water and the possibility of shock or hypothermia.
“Listen to your body, call it early if you have any doubts.
“Be aware of your own limits.”
Experienced wild swimmers swim in the winter in places with lots of exit points where they can get out of the water quickly and they don’t stray too far from shore.
McDougall advised that planning for warming up afterwards – having dry clothing, transport and hot drinks ready – is key too.
McDougall recommends that anyone planning to swim outdoors learn and use the Water Safety Code.
Waddell echoes much of McDougall’s advice, adding: “If you’re new to swimming go slowly and safely, take it very carefully step by step, don’t swim alone. Just be careful, sensible and responsible to yourself and to others.”
