What equipment do I need for cold water swimming?

Cold water swimming requires proper gear to keep you warm and safe.

1. Swimsuits, shorts etc are the minimum attire

2. Wetsuits are advisable during cold winter months

3. Neoprene gloves and socks are recommended for warmth

4. Woolly hats and goggles are useful accessories

5. Swimming shoes and boots can keep your feet warm

6. A tow float and bright coloured swim cap for safety

7. changing/dry robe to protect your modesty

8. camping chair, hot water bottle and hot drink are additional options

   Don’t let not having all the gear put you off. Equipment can be loaned from our borrow box facility, don’t let this be a barrier to getting started.

Where can I experience cold water immersion?

Scotland is brimming with incredible wild swimming spots, from Lochs, Quarry’s, Sea, River, Caves, Waterfalls, Reservoir, Tidal Pools, you name it!  Check out some of the unique locations I have on offer and I can help you safely navigate your next cold water adventure.

Where can I get changed?

Changing facilities can vary depending on the location. In many spots, public toilets or huts are sparse, so it’s best to come prepared. A good tip is to wear your swimsuit or shorts under your clothes for a quick change. It’s also quite common to get changed at the location using a dryrobe or a towel for privacy.

In colder months, I often change at the back of the car—standing on a mat with my dry clothes laid out and ready to throw on. Planning ahead makes the whole process a lot smoother!

Where can I leave my clothes, towel and robe?

It depends on your location. If you're swimming somewhere tidal, make sure to place your belongings well above the high tide line—no one wants to chase their robe down the beach!

If it’s practical, bringing a camping chair can be really helpful. It keeps your dry clothes, towel, and robe off the sand or damp ground. A drybag is also a great option—it keeps everything secure, dry, and easy to carry.

What are the benefits of cold water immersion?

Cold water immersion has numerous physical and mental benefits. Here are some key advantages:

Physical Benefits:

1. Boosts Circulation – Cold water causes blood vessels to constrict, then dilate when you warm up, improving circulation and cardiovascular health.

2. Enhances Recovery – Reduces muscle inflammation and soreness, making it popular among athletes.

3. Strengthens the Immune System – Regular exposure may increase white blood cell production and improve resilience against illness.

4. Increases Brown Fat Activation – Cold exposure activates brown fat, which helps burn calories and generate heat.

5. Reduces Inflammation & Pain – May help with conditions like arthritis and chronic pain by lowering inflammation. (Please consult with your GP)

Mental & Emotional Benefits:

1. Boosts Mood & Reduces Stress – Triggers the release of endorphins, dopamine, and serotonin, which can help combat stress, anxiety, and depression.

2. Improves Resilience & Mental Toughness – Teaches you to manage discomfort and build mental strength.

3. Enhances Focus & Alertness – The shock of cold water increases adrenaline and sharpens concentration.

Other Benefits:

1. Improve Sleep – Can help regulate body temperature and promote deeper sleep.

2. Stronger Connection with Nature – Encourages mindfulness and a deeper appreciation of the environment.

How long should in stay in the water?

The time you can safely spend in cold water depends on the temperature, your experience, and how your body reacts. That’s why proper education is key. Kallbad offers the guidance and confidence you need for a safe and enjoyable first-time experience.