Salty Swims

13/01/2026

🌊 Salty Swimmers 🌊

It’s so easy to over indulge in the holiday period. Sometimes it’s easy to forget you’re still be at risk the morning after! 🛑

We all love a swim, the cold, the calm, the chat, the reset. But heading into the sea the morning after we’ve over‑indulged isn’t just “a bit risky” it’s genuinely unsafe, even for strong and experienced swimmers.

🍺 Why swimming after over‑indulging is dangerous

• Dehydration and fatigue linger, alcohol’s after effects reduce coordination, slow reaction times, and increase the risk of drowning.

• Cold water becomes more hazardous as alcohol affects the body’s ability to regulate temperature, making cold water shock more severe and increasing the risk of hypothermia.

• Judgement and awareness are impaired, clear decision making is essential in open water, something alcohol’s after‑effects directly undermine.

• Heart strain increases. Cold water immersion already stresses the cardiovascular system; additional physiological stressors (like dehydration and fatigue) increase risk.

• Our abilities are dulled after over‑indulging. Hazards become harder to spot. Our abilities in recognising rips, currents, and changing conditions becomes impaired.

🌬️ The sea will still be there tomorrow

If you wake up feeling rough or “not quite right,” the safest and kindest choice is to skip the swim. Come for a walk, a chat, or a flask on the beach, stay part of whatever group you are in without putting yourself at risk.

💛 Our ethos

Salty Swims is about wellbeing, connection, and looking after each other. That includes making sensible calls when our bodies aren’t in a place to handle cold water.

If you’ve over‑indulged, sit it out. No judgement, no pressure, just care for yourself and the community.

There’s enough evidence out there don’t think you are immune 🌊🏊🏻🌊

• Royal Life Saving Society UK (RLSS UK) – Water safety information and alcohol‑related risk guidance:
https://www.rlss.org.uk/Pages/Category/water-safety-information
• RNLI – Cold water shock, alcohol and water safety advice:
https://rnli.org/safety
• Swim England – Water safety education and open water guidance:
https://www.swimming.org/swimengland/water-safety/ (swimming.org in Bing)
• Swim Safe (RNLI & Swim England) – Open water safety education for children:
https://swimsafe.org.uk/
• Youth Sport Trust – Water safety education within schools:
https://www.youthsporttrust.org/
• Canal & River Trust – Don’t Drink and Drown (supports RLSS UK campaign):
https://canalrivertrust.org.uk/support-us/our-campaigns/safety-on-our-waterways/alcohol-and-water-safety

08/01/2026

Due to weather conditions this week’s classes are cancelled.
The storm may subside but water quality and debris in the sea will mean it won’t be safe for us to swim.
Make sure you all book on for next week 🌊🏊🏻❤️ www.saltyswims.com

08/01/2026

Why you shouldn’t Cold Water Swim When You’re Unwell 🤧 😷 🏥 🌊

Cold water swimming can be uplifting and energising when you’re well but it becomes genuinely risky when you’re not. If you’re feeling under the weather, fighting an infection, recovering from illness, or simply “not quite right,” the safest and most responsible choice is to stay on land.

Here’s why.

❄️ 1. Cold Water Puts Major Stress on the Body

Cold water triggers an immediate cold shock response, a spike in heart rate, blood pressure, and rapid, uncontrollable breathing. When you’re unwell, your body is already under strain. Adding cold shock on top can:

• Worsen symptoms
• Trigger dizziness, fainting, or breathing difficulties
• Increase the risk of cardiac issues, especially if you have an underlying condition.

Even strong swimmers can be overwhelmed by cold shock in seconds.

❤️ 2. Illness + Cold Water = Higher Risk of Serious Complications

Research shows that cold immersion can lead to:

• Arrhythmias (irregular heart rhythms)
• Respiratory distress
• Increased inflammatory response
• Hypothermia developing faster than expected.

When you’re unwell, your immune system is already working hard. Cold water forces your body to divert energy away from recovery and into survival.

🛟 3. You Put Others at Risk Too

If you get into trouble in the water, your swim buddies or bystanders may feel compelled to help, and that can escalate quickly.

Emergency services have reported a significant rise in call outs linked to cold water swimming Going in when you’re unwell increases the likelihood of:

• Needing rescue
• Endangering others who try to assist
• Diverting emergency resources unnecessarily

Cold‑water communities rely on everyone making safe, sensible decisions.

🧭 4. Your Body’s Warning Signs Are Blunted

Illness can mask early symptoms of cold stress, such as:

• Shivering
• Confusion
• Breathlessness
• Weakness

By the time you notice something is wrong, you may already be in danger.

🛑 5. The Safest Choice Is to Rest

Health professionals consistently advise only swimming when you feel well and avoiding cold water if you’re unwell or recovering from illness

Resting for a few days protects:

• Your health
• Your recovery
• Your swim community

The sea, lake, or river will still be there when you’re better.

📚 Reliable Sources & Further Reading

• Met Office: Cold water shock and how to stay safe - Met Office https://www.metoffice.gov.uk/blog/2025/cold-water-shock-how-to-stay-safe

• British Heart Foundation: Cold water swimming risks and guidance - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/cold-water-swimming

• University of Portsmouth: Health risks of cold water immersion
https://www.port.ac.uk/news-events-and-blogs/blogs/academic-expertise/ice-baths-are-booming-in-popularity-but-they-come-with-health-risks

• British Journal of Sports Medicine: Risks and rising emergency call‑outs
https://bjsm.bmj.com/content/56/23/1332

28/12/2025

I did intend to write a post about risk assessing before each swim. We do this all the time and are vigilant with our safety before, during and after a swim.

However, I could not think of anything more to say, this post says everything needed.

Condolences to all who have been effected by the tragedies that occurred 💔

❗️RISK ASSESSING ENTRY TO THE SEA❗️

I am compelled to remind sea swimmers of how to assess whether it’s safe to enter the sea or not after the awful events where 2 men have been lost and others injured after the Christmas Day swim at Budleigh, Devon. It really upsets me to see so many ill-informed comments after the event on news reports about this tragedy and how to assess the sea. Solid advice is not reaching enough people sadly.

For full disclosure, I am an open water coach and have been running group swim events and breaks in the Outer Hebrides for almost 7 years all year round in all weather. We have led hundreds of sea swimmers safely on many offshore adventures. I have spent the last 5 years running sea safety courses with Steve from H2OTraining and we know through experience there are many many more people who still enter the sea in all weathers but don’t fully understand the dangers or how to spot them.

I am not commenting on what happened to those poor men. They have lost their lives and their families and loved ones will be devastated. Show some kindness to them but please try and understand how this could be prevented through a proper PERSONAL risk assessment.

I have never swam at Budleigh but from my own assessment through videos I can see a number of red flag warnings not to enter and want to share this to help some understand why it would have been a big NO from me to enter:

🚩 Those waves were almost double the height of an average sized person
🚩 Big waves can mean rips. That wall of water has to go somewhere and by the looks of it, there were travelling rips going down the coast
🚩 They were frequent, every 6-7 secs maybe less
🚩 The shore looked steep and pebbly where they were breaking
🚩 They were dumping waves which have a lot of weight and force potentially smashing you to the stones if you are caught at the break.
🚩 Herd mentality may have prevailed over any personal risk assessment. Don’t rely on safety in numbers in those conditions
🚩Weather warnings were in place

Whether it was organised or not if you are going to enter the sea in winter make sure YOU understand the basics of how to risk assess whether it’s safe for YOU to enter. Never mind anyone else. There have been organised swims where people have lost their lives too. You are the only person responsible for your safety when entering this type of environment. Yes, go with other more experienced sea swimmers if you’re new to this but don’t fully rely on any other person to ensure your safety. Get educated.

Don’t be under the illusion that a quick dip within depth would have kept you safe in those conditions. There were far too many red flags already.

Although I don’t run the online course with Steve anymore I would highly recommend you get yourself signed up to be better equipped at keeping yourself safe. It’s called Safer Sea Swimming. I’ll put a link in the comments.

Here also is a link to the RNLI safety advice.. they are not just there to rescue. They offer sound advice. And yes in all weather a tow-float can save your life by making you visible for rescue. Countless people are saying why there would have been no point. Absolutely not true. It’s possible you will be rescued sooner or sadly retrieved to allow loved ones to grieve 💔

https://rnli.org/safety/choose-your-activity/open-water-swimming

Be safe everyone but be responsible for yourself and respect the sea around the UK especially in the winter 👍🏻

(📸 picture below is of a group of sea swimmers in the Outer Hebrides)

Norma

20/12/2025

Thanks again to Jubilee Pool for accommodating us. We could not run our Penzance sessions, when conditions in the sea are poor, without your support.
Great session ❤️

17/12/2025

‼️ Essential Equipment for Swimmers‼️

⭐️This kit is considered best practice for open water swimming sessions, for safety and comfort: ⭐️

Brightly Colored Swim Cap:
Essential for visibility to coaches, lifeguards, boats, and other water users. Neon pink, yellow, green, and orange are highly recommended. Neoprene caps or wearing two caps can provide extra warmth in cold conditions. 🏊🏼‍♂️ 🏊‍♀️

🥽 Goggles: A comfortable, properly fitting pair is vital for clear vision. Tinted or mirrored lenses help block sun glare on bright days, while clear lenses are better for overcast or low-light conditions.🥽

Tow Float: A brightly colored, inflatable buoy that attaches to a waist strap and floats behind the swimmer. It dramatically increases visibility and can be used to rest if fatigued; some also have a dry compartment for keys or a phone.

⭐️Post-Swim Essentials⭐️

Staying warm after a swim is crucial for health and comfort: 🧤

Changing Robe: A large, often waterproof and fleece-lined, robe that allows for discreet changing and provides immediate warmth and wind protection.

Warm Clothes/Layers: Have warm, easy-to-put-on clothing ready immediately after exiting the water, as body temperature will continue to drop 20/40 mins post swim.🧤

☕️ Warm Drink: A hot beverage helps raise core temperature back to normal.

Dry Bag: A waterproof bag is useful for keeping gear dry or for transporting wet items without soaking other belongings. 🎒

16/12/2025

We haven’t had the best weather recently and the storm overflows have been very active! 🌧️ 💨
Take care where you swim! 🏊‍♀️
St Austell Bay has had numerous releases in the last 24 hours which sadly will keep us out of the water 😩😕

13/12/2025

Thought about starting cold water swimming? New Year’s resolution?

Come along to this FREE Introduction to Winter Swimming course. 4 weeks and you’ll learn what you need to know to keep you safe and some techniques for the open water.

Beginning on Sunday 11TH January 2026
9.30am in St Austell
Follow the link to book on

https://saltyswims.com/find-a-session-%26-book/ola/services/introduction-to-winter-swimming-5

LIMITED AVAILABILITY

22/11/2025

Unfortunately rain, wind and waves stops play this morning. That was a fairly rapid overnight change which does go to show how quickly things can turn. See you all next week ❤️🌊🏊🏻🌊❤️

21/11/2025

Great swim today, ‘twas a bit nippy!! 🥶 🧊 but the sun was out and all was well, although Tara’s face doesn’t tell that picture 😂
Safety briefing at start and finish 💪
and can somebody tell me why whenever we talk through a dynamic risk assessment nobody EVER gets the biggest risk is the water?!! 😁😂❤️❤️🌊🏊🏼‍♂️🌊❤️❤️

21/11/2025

What a beautiful sunrise in Penzance this morning ❤️