Outdoor swimming through pregnancy

One of the most common questions I was asked about whilst documenting my journey was ‘what evidence is there regarding the safety of cold water swimming during pregnancy?’ The answer ‘there is none’. Like with many things in pregnancy it’s difficult to test and so most of the evidence is anecdotal. So, for anyone new to pregnancy like I was, not having a definitive answer to whether you should or shouldn’t can be quite difficult and I know some of the women who approach me chose not to as a result. After having a hugely positive experience of doing it all the way through my pregnancy, right up to my due date I wanted to provide an insight into my journey to hopefully help other women to make the right decision for them.

Lets start with why you should do it:

Mental health - First and foremost being outdoors is one of the best things we can do for our mental health. Stepping away from work, technology and the constraints of day to day life is needed more than ever these days and if we can do this in the natural environment the benefits are endless. 

Community - What I came to find very quickly was just how much of a community there was in the outdoor water swimming world. When I was going through my pregnancy last year we had just relocated to the Plymouth and covid restrictions meant all my antenatal groups were cancelled and therefore meeting people was difficult. Thankfully open water swimming was one of the few things allowed. The swim community in Plymouth quickly became a valuable support network, place of escape and place to meet likeminded ladies which was so needed during such a transitional part of my life.

Physical Health - Swimming is a low impact sport that can provide relief from a multitude of physical issues. The reduced impact on the joints, becomes one of the key benefits of swimming particularly in the 3rd Trimester. Added to that the cardiovascular and muscular benefits gained when swimming, it’s no surprise this is one of the key exercises advised when pregnant.

Cold water - The benefits of entering cold water has been extensively researched in recent years. It reduces inflammation, boosts the immune system, improves circulation, activates our endorphins (our happy hormones) and reduces stress. However because there is very little evidence to support it during pregnancy it puts many off. But don’t be, it has so many benefits that far outweigh the risks and I will come on to how to approach cold water swimming next.

What are the risks & things you need to consider:

Previous experience – Like with any form of exercise if you haven’t done it before now is not the time to start, particularly with cold water swimming. Everyone reacts differently to cold water immersion, and it takes practice and experience to know what your body will tolerate. I had started skins swimming back in Oct 2019 so had a whole winter training before exposing myself in my pregnancy. 

Type of pregnancy – All pregnancy journeys are unique. If you’re having a low risk pregnancy and have experience of outdoor swimming previously then there should be no reason not to continue, but this is only something you can answer. If you have any concerns always seek guidance from your GP first, but be mindful of the fact they may discourage you from doing it because of the lack of evidence.

Time of year – I swam the entire way through my pregnancy from June to March (I will go into detail on this below). In the earlier months I was able to still swim distance, but as I became more pregnant and it got colder I transitioned into dipping for shorter periods. Winter swimming is definitely only recommended for those who are experienced at it as it takes knowledge of the conditions to ensure its done safely. There are lots of local swimming groups out there that you can join to seek local experience, advice and support. As it gets colder try and maintain a regular swim/dip to keep your body used to the conditions. In the middle of winter when I was entering my third trimester I was dipping 2-3 days a week.

Water Quality – One of the key things to be aware of when outdoor swimming in pregnancy is the quality of the water you’re swimming in. There is a great app called Safer Seas and Rivers which informs users of any water contamination at local beaches and rivers. As a rule if there had been heavy rain I would usual avoid the water for a couple of days afterwards to let the water quality improve. 

Water safety – The best way to be safe in open waters is to learn about them. I undertook an online Sea Safety course in Oct to do just that. It taught me about understanding sea conditions, reading weather patterns, the right kit, cold water and being able to plan a safe swimming experience. This was particularly important for me as I moved into winter swimming and to understand cold water shock. I would highly recommend that you always swim with at least one other person particularly in winter and if you’re pregnant. Even as an experienced swimmer you never know what may happen and it’s important to have support should you require it. 

Kit List:

·      Wetsuit - If you prefer to swim in a wetsuit then absolutely continue to use it. The biggest limitation you will have is your bump, which is why I transitioned over to skins in the last 5 months.

·      Swimming costume

·      Swimming gloves/socks 

·      Tow float 

·      Change robe (and towel)

·      Hot water bottle

·      Hot drink

·      Gloves and hat for after (even in the summer I find a woolly hat comes in really handy to warm up post swim)

·      Layers to keep you warm post swim

Ok so we have covered all the reasons why outdoor swimming in pregnancy is great, and all the things to consider before going on your own journey. But what does outdoor swimming through the trimesters actually look like?

1st Trimester 

You find out you’re pregnant and excited but realise your body is changing so what does that mean for exercise, and in this case outdoor swimming. Most importantly exercising through pregnancy is great and has so many benefits for both mum and baby, but what’s key to know here what type of pregnancy you are having. If there are any concerns over your pregnancy then always seek medical advice before you continue. If you are low risk then there should be no reason not to continue swimming as you did before. That’s what I did, and at the time I became pregnant (June 2020) I was distance swimming in a lake in London (Shepperton Lake). It’s an extremely well organised, family run lake and they monitor the water quality regularly so I felt very comfortable swimming here in the early days. Wherever you have access to water, ensure the water quality is good before entering. Details on how to monitor this can be found in the paragraph above.

2nd Trimester

Your energy levels are at their best, and you’re feeling great but your bump is starting to grow what now? I continued distance swimming in a wetsuit, but bought a size up to accommodate my growing bump. This was ok for a short period but maybe not something I would advise because wetsuits aren’t designed to fit in pregnancy and lead me to get cold quickly and rubbed around my neck due to the fit. I also found with the change in my centre of gravity thanks to my bump, along with the buoyancy of my wetsuit, swimming front crawl became more challenging. This is where the transition from distance swimming to skins swimming/dipping began. Dipping allowed me to continue cold water swimming which I loved and provided me a much needed social interaction whilst we were going in and out of lock down. It also meant it was easier to find a costume that would fit. As this stage coincided with the beginning of the Autumn months I needed to consider the changing sea temperatures and therefore needed to manage my time in the water carefully to avoid cold water shock. Cold water shock is really important to understand if you do swim through the winter, so make sure you read up on it or ask for advice. What I found really valuable at this point was to join a local swim group who supported me through these more challenging months.

3rd Trimester

So your bump is growing bigger by the day and your starting to slow down. This is where swimming comes into its own. The low impact nature of the sport really helps to overcome aches and pains in the later stage of pregnancy, it certainly did for me. By this point it was the middle of winter and I was skins swimming 2-3 times a week, for a short period of time. The time you should spend in the water is unique to you. Some people can tolerate cold water better than others so this is where previous experience is key. I swam all the way up to my due date, which felt incredible but again just be mindful of how you feel in the final stages. Understanding the early signs of labour is really important, and if there are any, now is the time to stay out of the water. Hopefully it won’t be too long until you can return.

I really hope this has helped to provide an insight into how you can continue the magic of outdoor swimming throughout your own pregnancy journey. To feel empowered by it, rather than afraid of it.

Please note this is written from a personal perspective but is not medical advice. If you have any concerns of your own then you must always seek advice from your GP first. If you do have any further question, please don’t hesitate to get in touch.

For more information on Outdoor Swimming check out http://www.outdoorswimmingsociety.com