Wild Swimming: How to Stay Safe and Protect Nature with Gilly McArthur

Gilly is a cold-water swim coach, free climber, and paddleboarder.

Born in the north of Scotland and shaped by a life spent outdoors, she draws on her experience to create work that sits at the intersection of nature, wellbeing and resilience.

Whether you're seeking resilience, calm, community or simply the joy of being immersed in nature, The Beauty of Cold offers a life-affirming path back to yourself in simple, achievable and lasting steps. At a time when we all need to escape the noise, this is the perfect cold water antidote and allows a path to return to being more human.

Ah, the bathing season – the official period when our waterways are more actively monitored by environmental agencies - is finally upon us. 

As many a hardened open water swimmer or ‘dooker’ will know, many of us are already there, having ‘bathed’ all winter wrapped in bobble hats and woolly sweaters.

But now the UK steps into her familiar rhythm: longer days, chippy teas, watching a horizon with salty hair, beady-eyed seagulls and a sunburnt bustle on coastlines, lochs, and rivers drawing people away from screens and into the Great Outdoors. 

This summer has already brought a fierce heat wave, driving even more people toward Britain's shores and inland waters. The result is a lively mix of families, hikers, and tourists eager to enjoy our landscapes (and it's a feast for the midges as they lick their lips to the fresh meat of summer). It’s a welcome surge for business, but it also calls for practical care regarding safety, cleanliness, and how we treat both water and the surrounding environment.

Across the UK, the coastal and inland waters support communities, tourism, and wildlife, so our choices matter. A successful season comes from enjoying water spaces safely while protecting the delicate ecosystems that make them so distinctive. I think we can all do better in this regard.

One important reality for the UK’s bodies of water is that even when the air feels warm, the water can be brisk. Entering the water, even in summer, can trigger the cold-shock response. This is signalled by a rise in blood pressure, may trigger a rapid gasp, a choice swear word and an involuntary ingestion of water. Staying in too long can numb the limbs or lead to fatigue sooner than expected. This is not about dampening enthusiasm; it’s about approaching water with respect and a calm, steady mindset.

Know your limits, enter gradually, and swim with awareness in the water that you are in. Remember, a sea is not the same as a loch or lake. Both can be dangerous on the wrong day with the wrong mind and body. Seas have currents and tides, and can feel deceptively buoyant due to the salt water. Lochs are less buoyant, may have a hidden thermocline of cold water beneath the surface, and might have hidden trees or structures beneath the surface. Weather conditions can shift quickly in Scotland’s varied landscapes. All outdoor activities require a level of personal risk assessment, a pause and an inner “does this feel right” moment. If the whisper back is “hmm, not sure’ then it's wise to err on the side of caution. In all water situations, start with a short, shallow dip and observe how your body responds before venturing farther. Never enter the water unsure of your exit, or with a skin full of booze or drugs. Don’t be that statistic. There is far more to mention here, but check the RNLI and practice ‘Float to Live’ at the pool. Everyone’s minds and bodies are different in this horizontal liquid world.

Water safety remains central to a successful day at the water, but another aspect of summer in our land also needs to be addressed.

According to recent data, the UK is recognised as one of the most nature-depleted countries in the world. We only have about 4% native forest cover left. Seabird populations have nearly halved. We have lost over half of our flowering plants. It makes grim reading – as a climber and open-water swimmer, I have seen this shifting baseline of what’s considered normal as the years have progressed – but there is hope, and we can all play a part in rebuilding it.

We have all seen this - after busy weekends, we leave litter and damage the dunes, scorch grasslands, and burn loch shores with disposable BBQs. We see healthy trees cut to make fires. Plastic bottles and food wrappers trap small creatures in a horrific death, and abandoned vapes and glass bottles start wildfires. We see trampled native vegetation and disturbance to ground-nesting birds from recalcitrant dogs (or human feet, for that perfect shot for the Gramm)

This all has a lasting effect on our country's natural habitats and biodiversity. Scotland’s nature - its peatlands, coastal machair, birdlife on lochs and estuaries depends on careful, respectful use of these spaces. The message is straightforward: enjoy the water and the scenery, but let’s all aim to leave it better. Bag every item you bring in, bin what you can, and avoid restricted zones, protected habitats, and sensitive shorelines.

Practical guidance for a responsible season is accessible to everyone. When you leave, take everything you brought. Respect wildlife and stay on marked paths that protect delicate dune systems, wetland edges, and the habitats that are home to a range of birds, otters, and other species. If you’re part of a local group, consider organising a shoreline or lochside cleanup to kick off the season or to mark a mid-summer milestone. Celebrate your spot!

As a nation of purported outdoor lovers, a shared national perspective on caring for the coast, inland waters, and mountains emphasises inclusivity and a shared responsibility to leave them better and to act with safety, integrity, and care. These spaces are not only places for recreation but also sources of natural beauty and huge ecological value. 

In practical terms, this means modelling responsible behaviour within your circle. We can all be stewards of the land, and basically, it’s just cool to care. We need to see more folks with big and small followings sharing this message. Be the ripple effect and become a net positive human!

Small, consistent actions add up to a safer, cleaner, and more welcoming water and land for everyone, including the next generation.

So, as the season unfolds, support a local wildlife charity and engage with other nature-loving communities. The wise choices we make about when and how we enter the water, how we conduct ourselves in these spaces, and how we protect habitats reveal the character of our communities and, more crucially, ourselves.

Finally, here, from my new book, ‘The Beauty of Cold – The Restorative Power of Cold Water for Connection and Joy’, are my words to swim by. 

Nature will wrap its arms around you if you consider these words when swimming outdoors. 

It's cool to care

Champion local initiatives to protect your space, get involved in citizen science, campaign for the changes you want to see to protect your water and nature spots.

Be mindful of the products you buy and from whom. Become active in your local area if you can. Campaign for those who are unable to and those who haven't yet found this cold-water joy.

Check access

Despite appearances, not all bodies of water are suitable for swimming, or aren't safe or ideal for groups. Check that you have a phone signal, know the depths of the water and flow rates of rivers, and are familiar with tide tables and weather patterns. Know your entrance and exit points. Safe access = happy swimming. Don't be a statistic for the rescue services.

Park responsibly

Don't squash verges or dunes, don't block farm gates or park in passing places. Sheep, tractors and emergency services need space. Car share, consider local transport, cycle or walk - walking to a swim makes it part of the adventure.

Be fully aware of biosecurity and cross-contamination between bodies of water.

Protect the habitats you swim in.

Check your kit after each swim, clean it thoroughly with fresh water and dry it to prevent the spread of invasive species. If you are hiring a guide or coach, only hire one who understands this. Nature will love you more.

Leave it better.

Protect the water. Only use reef-safe sunscreen, and don't allow dogs with flea treatments on their skin to swim (the treatments can contaminate rivers for up to 28 days after use). Use phosphate-free cleaning products - they are far better for our waterways and wildlife. Pick up litter every time you're out in the hills, at a swim spot, or on a beach (even if it's not yours and even if it's just a tiny bit). We tend not to see litter left by others as our problem, but we can all do our bit for the spaces we love. And no open fires. Nada. None. Green wood doesn't burn so don't chop down trees.

Be inquisitive.

Seek out new, safe swimming spots by exploring maps and books, and asking local swim groups or guides for valuable knowledge.

Remember that some sites are delicate and contain rare or endangered plants and wildlife, so avoid swimming in these areas. Don't follow the crowds; the journey will feel more magical - but be mindful of your own limits. This is always meant to be about joy, not chasing the perfect (potentially dangerous) shot for the 'gram or the 'tube.

Be considerate to other water users and shore walkers and learn about your local swimming spot.

Take the time to get to know it, spending a few moments each visit to be present there and appreciate the seasons as they unfold - the different flora and fauna, sights and scents that accompany the year and you there.

Be kind to each other.

In my experience, we are all capable of kindness given the proper support and environment.

Slow down and soften, be sincere, be weird and wild and authentic.

This is the strong and bold way to live.

This life you have is just a tiny drop in an ocean, so if you have a choice to be kind, choose it. The world needs you now more than ever!

The Beauty of Cold: The Restorative Power of Cold Water for Connection and Joy is out now, in all good bookshops!

"The Beauty of Cold is a stunning invitation to return to ourselves through the elemental power of cold. Gilly McArthur’s personal stories and hard-won wisdom shine throughout, reminding us that there is quiet joy and deep strength in facing who we truly are. This is more than a book—it’s a ritual, a reconnection, and a beautifully told plunge into presence.”

Ella Foote, Editor - Outdoor Swimmer Magazine and Swim Guide

"This is a beautifully written companion for anyone wishing to become truly connected to the magic of cold water immersion. But it is so much more than that. I know Gilly well and this book lets you into her world - and that too is so, so beautiful.  Highly recommend for anyone who loves a real journey into nature as her vignettes will take you there" 

Mike Geldard OBE, Retired Royal Marines Officer and former head of Commando Training in the UK