The Beauty of Cold | Gilly McArthur

For many years, Gilly McArthur has been a cherished part of the Meander community. As a cold water swimming coach, climber, author and passionate advocate for the outdoors, she has inspired countless people to embrace nature, challenge themselves, and discover the power of wild places.

So when we heard that Gilly was publishing her first book, The Beauty of Cold, we couldn't wait to get our hands on a copy. Blending personal stories, emerging science, and folklore, the book explores how a deeper connection with water can help us reconnect with ourselves, our communities and the natural world around us.

We caught up with Gilly to chat about her journey into cold water swimming, the wellbeing benefits she's witnessed through her coaching work, the research helping to shape our understanding of cold water immersion, and the inspiration behind her beautiful new book.

I have many hats, but essentially my vertical passion is rock climbing, and my horizontal liquid passion is cold water. I'm a qualified swim coach, an author, illustrator, and lifelong outdoor enthusiast. My work is deeply inspired by the landscapes I call home. I'm from the north of Scotland and love barefoot wanderings and ice-seeking adventure up high. I've been interested in the internal adventures, too, and have had a regular meditation practice for about 16 years. So - lots of hats! 

I have always been drawn to the sea, lochs, and bodies of water, but I wasn’t a club swimmer. I love how I feel outdoors, with nature by my side. Climbing is still very much part of my life, but in 2012, I had a tough year and a climbing accident. My husband and I moved from Bristol further north to be closer to the mountains, as I was still very keen to climb, but it rains a lot up north… so I thought I’d make use of the water, and I found myself on the shores of a lake. That first dip was so funny; I was tangled in my surf wetsuit and noticed some women on the shore in tiny swimsuits. The water was barely kissing double digits, and I was dazzled by their boldness. They looked like they were having a great time! As I stood there dripping and cold, I noticed they were clearly buzzing with some high I hadn’t quite captured from my wee dip. The rest is history. I realised after that first tiny swim there was something in this that made me want more.

It sneaked up on me. I was in the right place at the right time; there was very little information online about cold water swimming, no UK guidebooks, no cold tubs to pop into a garden, and certainly no community as it is now. There were 4 of us on Windermere. We were seen as mad. This was years before the pandemic, and it really felt magic just feeling it all out for ourselves. Certainly, none of this cold water stuff is new, but for me, it just evolved… and the more I introduced the water to others, the more I knew this was a gift to share. 

I love the knowledge I hold to swim safely in all types of water and conditions. I prefer adventure swims - big seas with huge horizons. As a rock climber, I also love seeking places up high in the mountains; sleepy rivers and waterfalls with just a handful of people. I do cherish long sea swims, rarely wear a wetsuit, but when I do, I love it for its buoyancy and extended swim time.

I can see the powerful draw and huge benefits for so many, but large swim events are not for me. That's the climber in me coming out! 

As a coach, I really only work with folks who are curious to take their first step towards water for wellbeing, rather than to coach technique. It's a huge honour to share the water with people in this way. I've been part of the research crew for the NHS Outside2 studies - this work makes me so happy, and I know the impact it has in helping people feel human again. Many go on to enter swim events and become mentors for others. The ripple effect we can all have as a community of water bodies is huge. 

During the pandemic, I partnered with another swim coach and a psychologist to offer free water sessions every Sunday. We had all sorts of people show up at the water’s edge, in bathrobes, Ikea bags, woolly socks to protect their feet – we saw it all. We coached folk in and they saw this huge benefit – that was my start point as a coach. Over the last few years the NHS Trust Sussex and the brilliant research team at Portsmouth University have been running a study into seeing if cold water and outdoor swimming can help support those living with depression. I have been part of the coaching team, taking the referred candidates to the water. It’s a randomised control trial, and the results will be published later this year. Essentially, leaning into this world delivers many things we are stripped of these days – community, connection to others, getting outside and doing a perceived hard thing safely. We have a downstream happy hormone shower, and in a way that’s right for you, and it can deliver huge benefits.

I love watching the seasons unfold, learning more about my local spot and caring more for the wildlife within it. The cold water has allowed me to love all the seasons despite the cold and snow of winter, and I genuinely love all the weather now – aside from a bit of wind, which can be problematic for swimmers! I’m happier, more resilient, and have navigated perimenopause far more easily than I thought. There are so many wee things that feel better with the cold in my life.

Oh, I’d say buy my new book! But aside from that – join a local swim group, even ask them about it all in the first instance and join them for a coffee, there are so many amazing communities dotted across the UK. You don’t need to have a robe, or all the kit you see on the shore either – a towel, a swimming costume and layers of wool are a super start point. It will get easier and it’s all about learning safely, going steady and just enjoying the process, a dip or a distance.

Wool, wool, and wool – plus a small bit of yoga mat to stand on and a flask of spiced tea for after are my essentials. 

It's simply a book about how to connect more deeply with water in all its forms. Essentially, it's about becoming more human through the lens of water. There are insights into the emerging science of cold water for wellbeing, born of my interest in it and my firsthand experience as a cold water coach and meditator. 

Woven through the text are stunning, calming photographs, and the words string myths and folklore into prompts for practice. I share tips that have helped me, that will be new to many folks. It’s for everyone – those who are scared to start and those who are already years in. 

My hope is the book will support personal and community resilience as the world wobbles on its axis - to find a shared purpose to care more and leave it better.

I have written it for all humans - and believe there is something in it for everyone - be it a triathlete, hardened long-distance swimmer, bobble-hatted ice hole lover or someone who has not even dipped a toe in yet. Essentially, it's about finding a deeper connection to yourself, to our communities, and to the natural environment we are part of. 

Oh, I do, but I never disclose locations! There are so many to choose from, and the best ones are always found with a bit of a map and compass, a paddleboard on the sea, or a wander with no plan. I’ve mentioned one or two in the book!

A big thank you to Gilly for taking the time to chat to us and a massive congratulations on the book! If you'd like a copy of The Beauty of Cold, you can get your hands on one here. We highly recommend you give Gilly a follow on Instagram here if you'd like to keep up with her always-inspiring journey.