Open Water Swimming and Perimenopause: Cold, Community, and Unexpected Relief
Open water swimming offers unique benefits during perimenopause, from hot flash relief to mood support. Here's what to know before you dive in.
Why Women Are Turning to Open Water Swimming
Open water swimming has grown considerably in popularity among women in midlife, and it is not hard to see why. The combination of physical exercise, cold water immersion, time in nature, and a welcoming community addresses many of the things perimenopause can erode: mood stability, energy, a sense of identity, and connection with other women. Unlike gym-based exercise, open water swimming is largely free once you have basic kit, accessible across most of the UK and many other countries, and structured around community in a way that pool swimming rarely is. For women who find perimenopause isolating, the social rituals around outdoor swimming, gathering at the water, the post-swim coffee or hot drink, the shared experience of the cold, often become as important as the swim itself.
Cold Water and Hot Flash Relief: What the Evidence Suggests
One of the more intriguing potential benefits of open water swimming during perimenopause is its possible effect on hot flashes. Cold water immersion activates the parasympathetic nervous system and triggers a thermoregulatory response that lowers core body temperature. Some women report that regular cold water exposure reduces the frequency and intensity of hot flashes in the hours following a swim, though robust clinical trial evidence is still limited. A University College London study published in 2023 found that regular outdoor swimming was associated with significant reductions in hot flashes, mood swings, and anxiety in perimenopausal women, though the mechanisms are not fully established. Anecdotally, many women describe cold water swimming as the single most effective thing they have found for hot flash relief. Even if the effect is partly explained by improved sleep, reduced stress, and cardiovascular benefits, the outcome is still meaningful.
Mood, Nature, and the Mental Health Dimension
Spending time near water and in natural environments has measurable effects on mental health. Research on blue space, the psychological benefits of being near water, shows reduced cortisol levels, lower anxiety, and improved mood. For perimenopausal women dealing with anxiety, low mood, or the sense of losing themselves in the daily grind, open water swimming brings together several evidence-based mood supports into one activity: exercise, cold exposure, social connection, and nature immersion. The cold water itself produces a significant release of noradrenaline, a neurotransmitter that plays a role in mood regulation and focus. Many women describe feeling more mentally clear and emotionally settled after a swim in a way that differs from how they feel after indoor exercise. Whether the explanation is neurochemical, psychological, or both, the effect is frequently reported and worth taking seriously.
Acclimatisation and Getting Started Safely
Starting open water swimming safely requires a gradual approach, particularly with cold water. Cold water shock, the body's involuntary gasp reflex when entering cold water, can cause inhalation of water and is the most common cause of drowning accidents in open water. The response reduces significantly with regular exposure and acclimatisation, but it must be respected at the start. The first session should involve brief immersion in supervised conditions, perhaps with an organised group or at a lifeguarded venue. Entering the water slowly, initially up to the waist or chest, allows the body to adjust before swimming begins. Many beginners find that starting in late spring or early summer, when water temperatures are rising, and swimming through into autumn gives a more gradual experience of colder temperatures than starting from scratch in winter.
Wetsuits: Warmth, Buoyancy, and Comfort
Whether to wear a wetsuit is a genuine question for open water swimmers in perimenopause. Wetsuits provide thermal protection, which extends the window of comfortable swimming into colder months and reduces the risk of hypothermia. They also provide significant buoyancy, which makes swimming easier and less tiring, particularly for those returning to swimming after a gap. For women who feel self-conscious about their bodies, the coverage of a wetsuit can reduce the psychological barrier of getting into open water for the first time. On the other hand, some open water swimmers specifically value the skin-to-water contact of skins swimming, finding the full cold exposure central to the mood and hot flash benefits they experience. Both approaches are valid. A neoprene swimsuit or shortie wetsuit is often a comfortable middle ground that provides some warmth without full coverage.
Managing Irregular Periods in Open Water
Irregular periods are one of the defining features of perimenopause, and the unpredictability can create practical anxiety around open water swimming. A menstrual cup or disc is the most reliable option for swimming during a period, providing secure protection without the absorbency issues that tampons can develop in water. Period-proof swimwear has also improved significantly and can be a useful backup layer. The honest reality is that most women swimming outdoors find the water too cold and the activity too energising to let period concerns stop them. Having a plan in place removes the mental barrier. Some women find that tracking symptom patterns over time with an app like PeriPlan gives them a better sense of where they are in their cycle, even when periods are irregular, making it easier to anticipate and plan around heavier days.
Finding Your Community
The community aspect of open water swimming may be its most underrated benefit. Wild swimming groups exist in most areas and are easily found through social media, local outdoor swimming associations, or the Outdoor Swimming Society's online resources. Most groups are inclusive, welcoming swimmers of all speeds and experience levels. The culture around outdoor swimming tends toward encouragement rather than competition, which suits perimenopause well since there are enough internal pressures without adding performance comparison to the list. If joining a group feels daunting, going with one friend initially makes the first session far easier. Many women who start as occasional summer swimmers find that the community pulls them back through winter and into a year-round habit that becomes one of the most consistent anchors in their week.
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