Safety Guidelines
SaunaSwim is about enjoying nature safely. Please read these guidelines before your visit.
Water safety
- Cold water shock can affect even strong swimmers — enter slowly and never dive in headfirst.
- Never swim alone. Always bring at least one other person who can call for help.
- Check conditions before you go. Look up water quality reports and avoid swimming after heavy rainfall.
- Know your exit point before you get in, and stay within a sensible distance of shore.
Sauna heat guidance
- Stay hydrated — drink water before, during, and after your sauna session.
- Limit sessions to 10–20 minutes at a time, especially if you're new to saunas.
- Cool down gradually. A cold shower or slow walk outside is safer than jumping straight into cold water.
- Avoid alcohol before or during sauna use. It raises the risk of overheating and dehydration.
- If you feel dizzy, nauseous, or faint — leave immediately and sit somewhere cool.
What to bring
- A towel — essential for both sauna and swim.
- A reusable water bottle. Hydration is key for both activities.
- A swim buddy. Solo wild swimming is not recommended.
- Appropriate footwear for uneven or slippery terrain around natural swim spots.
- Dry clothes and a warm layer for after your swim.
In an emergency
- Call 999 immediately. In coastal or river emergencies, ask for the Coastguard.
- Throw — don't go. Use a lifebuoy, rope, or floating object rather than entering the water yourself.
- If someone is in cold water shock, help them float calmly and call for help. Reassure them while waiting.
- For heat-related illness in a sauna, move the person to a cool area, loosen clothing, and apply cool water to skin. Call 999 if they lose consciousness.
When not to swim
- After heavy rainfall — rivers and lakes can contain elevated bacteria levels.
- In amber or red weather warnings — strong currents, high winds, and lightning all increase risk.
- If you have a heart condition, epilepsy, or are pregnant — speak to your GP before cold water swimming.
- If the water temperature is below 10 °C and you're not acclimatised — build up gradually over time.