24 February 2025
With the incredible health benefits of cold water immersion and the stunning Pembrokeshire coastline as your backdrop, wild swimming offers an unforgettable experience for body and mind.
From invigorating dips in crystal-clear waters to tranquil swims surrounded by dramatic cliffs and golden sands, Pembrokeshire is a paradise for those seeking a deeper connection with nature. Its pristine beaches, secluded coves, and renowned Blue Flag shores make it a dream destination for swimmers of all levels.
Whether you’re chasing the thrill of an icy dawn swim or the serenity of a sunset glide, the rich biodiversity and breathtaking scenery of Pembrokeshire will leave you inspired. No wonder more people are embracing wild swimming every year – it’s a perfect blend of adventure, well-being, and natural beauty.
Cold water immersion is more than just an invigorating experience – it’s a natural boost for both body and mind. Regular exposure to cold water is known to improve circulation, reduce inflammation, and strengthen the immune system. It also triggers the release of endorphins, the body’s ‘feel-good’ hormones, which can help alleviate stress and improve mood. Many wild swimmers also report increased energy levels, better sleep, and enhanced mental clarity. Beyond the physical benefits, taking the plunge into cold water fosters resilience, mindfulness, and a profound sense of connection to nature. Whether you’re seeking a moment of tranquillity or a refreshing challenge, the rewards of cold water immersion are as invigorating as the experience itself.
Top tips for wild swimming
The fantastic Sue Christopher, from Wild Swim Wales, shares her top tips for braving a dip on the Pembrokeshire coast.
- BUDDY UP
Always arrange to go with a buddy. Sea swimming is much more fun with someone else, and you can look out for each other. It’s also good to tell someone on shore where you are going and when you will be back. They’ll be able to call for help if you are overdue back.
I recommend that you research local wild swimming groups, such as Wild Water Swim so you enjoy the experience in a safe and supported environment.
- CHOOSE YOUR SPOT
When open water swimming at the coast, if available, choose a lifeguarded beach and swim between the red and yellow flags. If there is no lifeguard cover, make sure you know where you can enter and exit the water, if there are any hazards at your chosen location, what the tide and currents are doing – check the tide times before entering the water, how to spot rip currents and what to do if you get caught in one (Don’t try to swim against it. If you can stand, try to wade rather than swim. Next, swim parallel to the shore until free of the rip and then head for shore. Raise your hand and shout for help).
- RIGHT EQUIPMENT
Wear a brightly coloured swimming hat and take a tow float with you when sea swimming or dipping. These will help you to be seen in the water and a tow float can act as extra buoyancy if you need it.
Always take a means of calling for help with you, such as a mobile phone in a waterproof pouch and a whistle to attract attention.
Make sure you have plenty of warm clothes and a warm drink for after your swim. It is important to warm yourself up carefully.
- CHECK WEATHER & TIDES
Always check the weather forecast and conditions before you swim in the sea. If you’re planning to be out for a long time, get regular updates. And be prepared to change your plans or cancel the trip if the forecast is not safe. If in doubt, don’t go out.
- ACCLIMATISATION
Before you enter the water, assess the conditions. If the water is too rough for swimming, don’t get in. Know your limits – depending on the conditions, you may need to swim less or closer to the bank or shore. The temperature of the air and water is also important – the colder the water and air temperature, the quicker you will cool down. So the colder it is, the less time you should spend in the water.
When you go open water swimming, it’s very important to enter the water slowly and allow time for your body to get used to the cold. Never jump or dive straight in, as this could cause cold water shock.
To help yourself acclimatise, splash the cold water on your neck and face. Try not to hold your breath for an extended time when you first get into the water.
Once you are in the water, remember that cold water immersion can seriously affect your swimming ability. Stay within your depths and swim parallel to the shore. The wind can push you off course when open water swimming, keep an eye on your exit point and make sure you can return to it.
- FLOAT TO LIVE
If you’re swimming in the sea or open water, make sure you know how to float. Entering water below 15°C can seriously impact your ability to breathe and move.
If you’re swimming in the sea or open water, make sure you know how to float.
If you get into the water too quickly or fall in unexpectedly, you may experience cold water shock. If this happens, fight your instinct to swim. Turn onto your back and tilt your head back in the water, submerging your ears. Relax and try to breathe normally, using your hands to helps you stay afloat. Wait until the shock passes then call for help or swim to safety.
- EMERGENCY BACK UP
You should always carry a means of calling for help when sea swimming or cold-water dipping. This could be a mobile phone in a waterproof pouch. Remember, if you don’t have any mobile phone signal, don’t panic. You can still try calling 999 or 112, even if your own mobile phone network has no coverage. Your phone will try to connect to any other network available. By always swimming with a buddy or in a group, you have more support and back-up should you need it.
Join the Wild Swim Wales group for swims at secluded coves and beaches, away from the crowds.
Pembrokeshire’s crystal waters and beautiful coastline offer a stunning backdrop for your swim. Sessions range from a 2hr well-being or short session, a half day or full day on a coastal adventure or a whole weekend of well-being.
For more information about Wild Swim Wales visit: https://www.wildswim.wales/
