Swimming in the ocean is one of the best things you can do for your body and mind. It connects us to the great outdoors, challenges our skill levels, and reminds us that every body of water has its own personality. We need to approach ocean swimming with equal parts joy and respect. The good news is that with the right preparation, awareness, and mindset, ocean or sea swimming can become a great place for growth, adventure, and long-term mental health benefits.
How To Swim In The Ocean
If you are a first-time dippers or a strong swimmer tackling longer distances in the open ocean, we’ve pulled together some of the best tricks and tips to help you with your sea swimming.
Why Swim in the Ocean?
Ocean swimming offers something that pool swimming and even freshwater lakes can’t replicate. There’s movement, unpredictability, marine animals, and a deep sense of connection to nature. Unlike lane lines and blue tiles at the bottom of a local swimming pool, the surface of the water is alive.
For many sea swimmers, this unpredictability is the best thing. It builds resilience, sharpens awareness, and supports your health in ways science is only beginning to understand. Studies suggest that cold water exposure may support blood flow, regulate heart rate, and even influence your white blood cell activity. While we should never overstate the science, the mental health benefits alone are powerful – just ask all our outdoor swimmers, who you see on our Instagram page.
Understanding Your Environment
Before we even touch the water, our first step is learning to read the local conditions. Sea swimming is not just about how strong we are; it’s about how well we understand our environment around us.
Weather and Water Conditions
We would also suggest checking weather forecasts and weather conditions before swimming. Wind direction, swell size, tides, and visibility all matter when it comes to ocean swimming. Coastal areas can change quickly, and conditions that look calm from shore can feel very different once you are past the breaking waves.
You should also pay close attention to the water temperature. Cold water affects blood flow, heart rate, and muscle response. Even experienced swimmers can struggle in unexpectedly low temperatures. In places like San Diego, water temperature may look inviting all year-round, but cold currents can still catch people out. People also swim in the Dead Sea.
For reliable, science-based data, you can refer to the National Oceanic and Atmospheric Administration, which provides information on tides, swell, and atmospheric conditions.
Rip Currents
Rip current awareness is non-negotiable. A rip current is not a wave. It’s a fast-moving channel of water flowing away from shore. They are one of the most common potential hazards in ocean swimming.
Top tips for rip currents:
- If you are caught in one, don’t fight it.
- Float, keep calm, and signal for help.
- Swim parallel to shore until free, then return in the right direction.
Understanding rip currents is so important in coastal areas and should be part of everyone’s ocean education.
Choosing the Right Place to Swim
Not all bodies of water are equal. Some are a good place for beginners; others are better suited to strong swimmers.
Shallow and Sheltered Areas
For your first time ocean swimming, we recommend shallow water with minimal boat traffic. Waist-deep water and shallower water near lifeguard towers are ideal. These areas allow you to practice body position, breathing, and wave timing without committing to longer periods in open ocean conditions.
Great Lakes and other freshwater environments can also be a good place to practice open water swimming skills, though they come with their own natural dangers.
Gear That Actually Matters
We don’t believe in overcomplicating gear, but a few safety devices are essential.
Brightly coloured swim cap. This is not about fashion, it’s about being seen. A good look keeps us visible to surfers, lifeguards, and rescue teams.
Tow float. A tow float improves visibility and provides flotation if we need a break.
Life jackets. Not for lap swimming, but absolutely appropriate for weaker swimmers, kids, or rough conditions.
Wetsuit. Helps with cold water, buoyancy, and longer distances.
Our stance is simple. Use what keeps you safe.
Entering the Water Safely
Breaking Waves and Timing
The first thing to focus on is breaking waves. We suggest you watch the ocean waves for a few minutes before entering, noting sets and lulls. Enter during a lull, move confidently, and commit.
Don’t linger where waves break. That’s where ankles twist and energy drains. You should move past the surf zone efficiently, diving under waves or dolphin-diving until you reach calmer water.
Body Position and Technique in the Ocean
Ocean swimming is not pool swimming. The body position changes constantly.
Lift your head slightly to sight.
Keep your kick compact to manage energy.
Breathe bilaterally, when possible, to adapt to ocean waves.
Sighting is crucial. Without lane lines, you’ll need a point of reference. Something like a buoy, building, cliff, or even the top of a wave. Lift your eyes just above the surface of the water, then turn to breathe.
Distances: Start Short, Build Smart
Even strong swimmers should start with a short distance. The ocean adds resistance, stress, and variables that pools don’t.
We recommend:
- Shorter distance for the first few swims
- Gradual progression to longer distances
- Respecting fatigue over longer periods
Triathlon teams often train this way, even when athletes are capable of swimming long distances in pools.
Swimming With Others
We really don’t suggest you swim alone, especially in the open ocean. There are lots of great options.
- Bring a swimming buddy.
- Join local swimming groups
- Learn from ocean swimmers with more experience
Local swimming groups are invaluable. They know local conditions, seasonal changes, and safe entry points. They also provide accountability and support when conditions change unexpectedly.
Marine Life and Natural Awareness
Marine animals are part of the environment, not something to fear. Most encounters are neutral or curious. The real risk comes from panic, not animals themselves.
Simply just stay calm, keep your movements smooth, and avoid splashing excessively. Respecting the ecosystem is part of being a responsible open water swimmer.
Boats and Human Hazards
Boat traffic is a real concern in many coastal areas. Visibility matters. Always stay within designated swim zones when possible and always assume boats may not see you.
This is another reason a brightly coloured swim cap and tow float are essential safety devices.
Cold Water and Physiology
Cold water changes everything. Initial cold shock can spike heart rate and restrict breathing. Enter slowly, control your breath, and allow your blood flow to adjust.
Over time, cold water exposure may support your immune responses, including white blood cell activity, but you should always prioritise safety over bravado.
Mental Strength and the Ocean
Ocean swimming is as much mental as physical. Waves, currents, and depth challenge your comfort zones. The payoff is profound.
Many swimmers report improvements in mental health, stress reduction, and emotional regulation. There’s something powerful about moving through a living body of water under our own power.
When Not to Swim
Weather forecasts show storms or lightning.
Water conditions exceed our skill levels
If you feel unwell, overly fatigued, or anxious
Knowing when not to swim is a mark of an experienced swimmer.
Why We Keep Coming Back To Sea Swimming
Sea swimming reminds us that nature sets the rules. Every swim is different. Every session teaches us something new.
Whether you are training for longer distances, enjoying a short distance dip, or simply floating in shallow water, the ocean offers challenge, humility, and joy.
If you take one thing from this guide, let it be this: respect the ocean, prepare thoughtfully, and swim with curiosity. Take buddy, join a club and enjoy everything that swimming in the sea has to offer.