In an exclusive interview with Icelandair, Dr Hana Patel, a respected UK-based general practitioner, outlined five lesser-known health benefits of wild swimming. As open-water swimming gains popularity across the UK, her insights offer a timely reminder that this bracing activity can support both physical and mental health.
Wild swimming activates brown adipose tissue, which burns calories to keep the body warm. Dr Patel explains that unlike white fat, brown fat helps regulate body weight and improves metabolic health, making it a natural metabolic booster.
She also describes wild swimming as a form of hormesis. This mild stressor prompts the body to adapt, improving resilience. “Just like lifting weights or fasting, it challenges your system to adapt, making you more resilient over time both physically and mentally,” says Dr Patel.
Improved sleep is another benefit. After a cold-water swim, the body’s cooling process helps regulate circadian rhythms. “Many regular cold-water swimmers report falling asleep faster and waking up feeling more refreshed,” Dr Patel highlights.
The lymphatic system also gains from cold-water immersion. The combined effect of cold temperatures and hydrostatic pressure stimulates lymphatic drainage. “The contraction and relaxation of muscles in cold water helps to flush out toxins and reduce swelling or bloating,” says Dr Patel.
Wild swimming can also improve skin health. Cold water boosts circulation to the skin, enhancing tone and giving a healthy flush. “Some swimmers also report clearer skin, potentially due to reduced inflammation and natural exfoliation from mineral-rich waters,” Dr Patel adds.
These claims are supported by research on blue spaces. A 2023 study in ScienceDirect found that open-water swimming improves mental health and well-being. Participants reported enhanced mindfulness and greater emotional resilience. A 2019 study in Health & Place found that ocean swimming groups offer both social and physical benefits, describing them as “a lot better than medicine” for healthy ageing.
For those inspired to try wild swimming, Icelandair has identified ten secluded UK locations that offer tranquillity and natural beauty. These spots have low Google search volumes and provide ideal conditions for enjoying the health benefits described by Dr Patel.
- Llyn Gaslyn in Snowdonia, Wales sits beneath Snowdon and is accessible via the Miners’ Track. With zero monthly searches, this 600-metre-high mountain lake promises solitude and invigorating water.
- Loch an Eilein in the Cairngorms, Scotland has just 40 monthly searches. Surrounded by ancient pines and a 13th-century castle ruin, it offers a peaceful swim even in summer, when water temperatures rarely rise above 12°C.
- Lough Shannagh in the Mourne Mountains, Northern Ireland records 480 monthly searches. This glacial lake offers calm waters and scenic mountain views, making it ideal for mindfulness and digital detoxing after a hike.
- The River Lugg in Herefordshire, England has 720 monthly searches. It flows through quiet countryside and provides a gentle swim accompanied by birdsong and meadows.
- Llyn Llydaw in Snowdonia and the River Waveney in Suffolk both have 880 monthly searches. Llyn Llydaw offers alpine views, while the River Waveney provides family-friendly swimming through wildlife-rich areas.
Dr Patel’s observations and these tranquil locations highlight the wide-ranging physical, mental, and social rewards of wild swimming. A 2021 survey of 717 Scottish swimmers found that 86% assess environmental risks before entering the water, reflecting the mindful approach many now take. Whether seeking improved sleep, better circulation, or simply a moment of calm, wild swimming offers a restorative way to connect with nature and support well-being.