Her story

How outdoor swimming soothes my menopausal symptoms

by Gayle O'Brien Kennedy

When I first began my journey into outdoor swimming, menopause didn’t feature in my thinking. I was in my early 40s at the time and the symptoms that would soon plague me had yet to appear.

I was initially drawn to outdoor swimming’s purported benefits, including increased metabolism and improved mental health. I have always preferred exercising outside and outdoor swimming seemed like a natural choice, yet it wasn’t as simple as ‘decide then do’. 

I was nervous that I wouldn’t be able to hack it, that I wasn’t cut out for the hardness and bravery required to get into a lake in March.”

What if it was just too cold? What if I had a panic attack in the middle of the lake. What if I couldn’t warm up afterward and spent the rest of the day shivering under my duvet?

Getting started

Joining a local open water swimming club was a huge factor in overcoming my fears. Their sessions included on-site wetsuit hire (pre-Covid), marked courses and lifeguards on kayaks. I went with a friend who had been swimming with them for a year and she talked me through what to expect. 

She said cold water would come into the wetsuit but it would soon warm-up and I might feel dizzy when getting out as the water drained from the wetsuit. Urgh, no problem!?!”

I started slowly, doing just one 400m lap of breaststroke, barely putting my face in the water. I was slow and cold, but warmed up. I was also nervous, but it faded when the sun came out and dappled the lake’s small waves.

Amazing menopausal symptom relief

What I learned that day has remained true, putting your feet in is still the hardest part. The cold water literally takes your breath away but you get it back. As I head into perimenopause, the benefits of open water swimming are amazing.

Perimenopause affects each of us differently with seemingly no rhyme or reason as to which symptoms will hit and when. Mine have been periods so heavy that I’ve been in restaurants when all precautions fail. Menstrual cramps so debilitating that I feel them from my head to my heels. Hot flushes come and go without warning and my body often feels bloated and weighted like it isn’t mine anymore. I feel like my body has been taken over by some internal beast with a string of vendettas to claim.

This summer, as these symptoms came harder and faster, I have actively used outdoor swimming to help. I try to swim 2-3 times a week, but I have found myself adding extra sessions when I need relief from a day of hot flushes, want my heavy and cramped body to feel weightless, and when my sore muscles need a shot of cold to make them less inflamed. Outdoor swimming is also the perfect remedy when I need just a half-hour of quiet when I am literally uncontactable.

Looking forward to winter swims

As we head into autumn and winter, I am looking forward to swimming as part of my exercise and mental health mix. Even though swimming for me has always been more of a mental health exercise than a physical or endurance one, I have become noticeably fitter and faster in the water. More recently, I have overcome my small fear of swimming in the sea and I’ve been lucky enough to expand my swimming repertoire in Kent, Devon and Wales. I hope to spend the coming months exploring new rivers and beaches. 

For me, outdoor swimming is here to stay. My experience is that there isn’t a single symptom of perimenopause that outdoor swimming doesn’t soothe. I don’t think I could ask for more.”

Top 10 outdoor swimming tips

If you’re looking to start outdoor swimming, either to relieve symptoms of perimenopause or for any of its other myriad of benefits, but aren’t sure if you’re ready to take the plunge (sorry), here’s my starter for ten:

  1. Avoid swimming alone. Rivers, lakes, and seas come with their own risks. Find a club if you can and, if you can’t, consider swimming with a friend. 
  2. Find your local community. Look for other like-minded peeps – Instagram and Facebook are great for finding out who is swimming near you and where. 
  3. Keep watch. Always make sure the water is calm, never swim out of your depth, and always plan your way out.
  4. Start slow. Don’t feel you need to swim fast or far.  Just do what is right for you, whether that’s training for a triathlon or simply looking at the water.  Swim your own swim.
  5. You are genuinely not judged. I have never come across a more welcoming and truly for-all activity than outdoor swimming. It is truly a sport for all shapes, sizes and ages. 
  6. You don’t need a wetsuit. I started with one, but I don’t use it anymore. For one, I’m lazy, but I also prefer to feel the water on my skin. When it gets colder I wear neoprene swimming gloves and shoes (a quick Google search will yield many results), which can be used with or without a wetsuit. 
  7. Do get a tow float. These handy inflatables attach to you with a belt and serve a number of useful purposes. If you get tired, you simply hold onto it for a bit. If you’re in open water, it makes you more visible to the lifeguards. Most have waterproof compartments for keys and phones.
  8. Be flexible as seasons change. In the summer, I tend to swim for about half an hour (there are many that do more, but half an hour is enough for me). In the autumn, winter and early spring, I get out earlier rather than later, mainly to ensure I stay safe and confident. You don’t need to swim for long to reap the benefits. I once did a dip in my local river in February that lasted all of eight minutes. It was more invigorating than an Italian espresso!
  9. Dry off quickly. Quick-dry towels are a god-send – they are light, absorbent and easy to move quickly across your body.  The sooner you can get out of your suit the better – some use a towelling poncho to take their suit off while maintaining their modesty, or if you feel like splurging, get a DriRobe or similar to put on when you get out – it pulls the water away from your skin, dries you quickly, and helps keep heat in.  
  10. Watch for “afterdrop”. Especially as we head into colder weather, there are a number of easy but essential precautions you can take to make sure you don’t suffer from afterdrop, when your body struggles to warm back up after cold water immersion. Bring a hot drink and a small snack so that you warm up from the inside. Invest in a woolly hat to keep the heat in your head.  Put your feet into something warm and cosy (I use an old but trusty pair of Uggs).
I live near the sea and swim often but although I’ve been to the Lake District more than 10 times in the last 20 years, I’ve never once thought about going in the water. This summer I swam in four lakes, including Wast Water, Ullswater, Coniston and Rydal Water. It felt amazing and each lake offered spectacular views and different characteristics. It was the highlight of my holiday.”


Have you wanted to try outdoor swimming or are already doing it?  We’d love to hear from you! Read more about menopause on our blog.