With babies spending nine months suspended in fluid, it’s no surprise that they love the sensation of being in the water. If you’re taking your little one to the swimming pool for the first time, making sure you’re fully prepared and feeling calm will help you both get the most out of the experience.

Olympic swimmer Rebecca Adlington shares her top tips for taking your baby swimming, and her advice for helping your little one love the water, with the help of her baby daughter, Summer.  

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“As you might expect, I was really keen to take Summer swimming. But even though I’m used to being in water, and have spent more time in a pool than most new mums, I was still nervous about whether she would like it, never mind remembering all the extra stuff she’d need,” remembers Rebecca.

“I was so used to getting myself ready for training that we’d be out the door and I’d suddenly think, ‘I haven’t packed an extra nappy!’ But we soon got into a good routine.”

When can babies go swimming? 

According to the NHS, ‘You can take your baby swimming at any age, both before and after they have been vaccinated. It does not matter if they have not yet completed their course of vaccinations.’ So really, the choice is completely yours. 

“I first took Summer swimming when she was three and a half weeks old. It sounds really early, but it’s fine for your baby to go in the pool at that age. Lots of people were shocked when I said I’d taken her swimming before she’d had all her injections, but the NHS guidelines say that you don’t have to wait until your baby’s had them,” explains Rebecca.

“Most baby swimming classes won’t take you if your baby hasn’t had her jabs, but to be honest you don’t need to go to a class the first few times, as you’re only in the pool for about 10 minutes.”

If you’ve had a c-section, or a difficult birth, it’s best to wait until after you’ve had your six-week check before going in yourself, but encourage your partner to take your baby.

“Swimming is one thing we do every week. Babies often fall asleep when you take them out, so when Summer was really small we said, ‘Oh there’s no point taking her, as she’ll just fall asleep.’ But she’s so awake during swimming and it’s lovely to engage with her.”

Have a trial run 

M&B expert Alison Duff, director of a swimming facility for pregnancy to preschool in Cambridgeshire (calmababy.com), says: “Babies can go swimming at any age but because public pools are busy and noisy, you may want to start the process of preparing your newborn baby for swimming at home. A relaxing bath with him the day after birth can be a wonderful welcome to the world.”

Rebecca agrees: “We started giving Summer baths as soon as she was born to get her used to being in water. She loved being in the bath. Wait until your baby’s confident in water before going to the pool.” 

Try this:

  • Fill the bath 20cm to 30cm deep with warm water at 32°C to 33°C, and ensure the bathroom is warm (above 24°C). Get in the tub and have someone pass you your baby. Spend some time cuddling him on your chest and enjoying the skin-on-skin contact.

  • Then try laying him on his back. Cradle him initially, keeping him close to you and bringing his hands to the midline of his chest. If he’s happy, gradually lessen the amount of support and offer him the freedom to float with you, placing one hand under his head, and the other under his bottom. Let his ears submerge and use just enough support to stop his head sinking underwater. Take a breath, relax your arms and shoulders and let him float.

  • Trust your instincts about how he’s responding to the experience and adjust the position or amount of support you’re giving him as necessary. Ten minutes of fun in the bath is plenty for the first session.

Typical responses to newborn floating can be intense eye contact, kicking, wriggling, smiling, crying and even complete stillness. But don’t worry if your first session isn’t a wonderful experience. If your baby cries then get out, wrap him in a warm towel and try again another time. 

After a few weeks, and before going to a public pool, seek out qualified baby-swimming teachers to help you introduce your little one to the water.

When you’re confident enough to visit a public pool (check the temperature is no less than 32°C), choose a quiet time. If he’s unsettled, keep him close, use a rhythmic bobbing motion and ensure his ears are submerged when back floating to help filter out any noise. 

If your baby was born prematurely, then be sure to consult your health professional before visiting a public pool. 

Things to think about beforehand

Taking your baby swimming for the first time is nerve-wracking, so take it one step at a time. Start by buying swim nappies and a swimming costume or baby wetsuit, so your baby’s ready. Then find out what’s at your local pool.

“I’d been to ours loads, so I knew it was warm enough and had baby-changing facilities,” says Rebecca. “If you haven’t been before, ring first or pop down and have a look. It makes it less daunting when you take your baby for the first time. Also, ask what the temperature of the water is. It needs to be at least 32˚C for young babies under three months. And don’t be put you off if you don’t have anyone to go with. I often take Summer on my own and it’s absolutely fine!”

Ask for a swimming timetable

There’ll be all sorts of stuff going on, including toddler sessions, inflatable sessions and even music sessions. Different experiences will mean she’ll do different things. Perhaps she’ll need to hold her breath or blow bubbles, and she’ll be so involved she won’t even realise she’s learning.

dad and baby swimming

Getting your baby into the pool 

Most baby pools have big steps that go straight into the water, so it’s easy to carry your baby into the pool. When you go down the steps, hold her in a sitting position with her chest against yours, and support her bum with one hand and, if she’s really little, her head and neck with the other. Just treat it the same as carrying her downstairs at home. 

How to hold your baby in the pool

If she’s facing outwards she’s going to think, ‘Where are you taking me?’ If she can make eye contact with you, she’ll know everything’s fine because she can see you’re relaxed. Keep smiling and say, ‘Where are we?’, so she knows it’s OK. If the pool doesn’t have wide steps then, depending on how confident you are in the water and the age of your baby, gently lay her on the side of the pool (make sure you have a towel with you to put down first), then slip in the water and quickly pick her up again. If you don’t feel confident, or the pool only has steep steps, ask the pool attendant for help. 

To start with, keep your baby on her back, as it’s how she is in the bath, so the pool will feel like a similar environment. Make sure your baby’s head is supported by your arm, and cradle her back and bum with your hands. It’s important that she feels safe in the water, so cradle her body close to you, so she can see you. And chat to her all the time to reassure her. When Summer first went she would get a bit gaspy and panicky in her breathing, but she’s a lot more confident now.

Encourage your baby to experience buoyancy

“Stand behind your baby, so her head is resting on your chest. Put your hands under her back, so the rest of her body is floating. She’ll soon begin to move her arms and legs about and enjoy the feeling,” reassures Rebecca. “Let her float on her back at first, so she can see you. Now Summer prefers being on her front, which I think is because she’s crawling. To support her, I put a hand under her tummy and one under her chin, so her face doesn’t go in the water.”

Rebecca Adlington says take your baby swimming!

Getting your baby used to the water

Let your baby get used to the feeling of water on her face when she’s in the bath by gently trickling it over her head. “Summer has a toy that rains water and we take it in the bath every single night to trickle water over her head and face,” says Rebecca.

To try it when you’re in the pool, sit on the steps and put your baby on your knee and hold her around her waist so she is facing towards you. Let water trickle off your fingertips on to her head. Even wetting your hand and rubbing it against her cheek will get her used to the sensation. “Now Summer’s older, I dip her and quickly lift her back up, so she’s confident having her whole head underwater,” says Rebecca. 

Once your baby is comfortable floating, try putting her ears under the water. The best way to do this is hold her lengthways across your body with one hand under her head and one supporting her bum. Slowly lower her head so her ears are underwater. It’s a new sensation for babies, as the water muffles their hearing. 

“We practised by putting Summer’s ears underwater in the bath. She wasn’t sure at first, so don’t worry if your baby is a bit squirmy: she’s just trying to suss out what’s going on. Try it for a couple of seconds to get her used to the feeling,” reassures Rebecca. “It’s a really good way to prepare her for putting her head fully under the water. Just keep reassuring her with lots of eye contact and encouraging smiles.”

How to have fun in the water with your baby

“Summer’s got one bath toy that she absolutely loves, so I take that to the pool and she associates it with the bath and having fun,” recommends Rebecca.

If you just stand there simply holding your baby in the water for too long she will get cold. Babies feel the cold a lot more than adults, so keep moving as much as possible and swap positions. Swoosh her in the water and bounce her up and down. 

As your baby gets a bit older you can start to allow her a bit more freedom to move around in the water. Holding her under both arms is great for playing lifting and splashing games.  

You can also sing nursery rhymes. Humpty Dumpty is great for getting her to sit on the side of the pool and jump into your arms. Swoosh her around to Ring a Ring of Roses. Pour water over her head to Incy Wincy Spider.

Another fun idea is to invite the family. “The last time I went to our local pool with Summer, a granddad was there with his granddaughter. They were both having just the best time, it was honestly the sweetest thing I’ve ever seen,” says Rebecca. So ask Nanny or Granddad, or aunties or uncles, if they want to take your baby one week. Go too, if you want to, but sit in the spectators’ seats. Other family members will do different things with her, and she’ll really enjoy all the attention.

young baby swimming with mum

Kids learn best when they’re having fun, and you can use the fun to help them learn. “Summer loves being gently thrown up and caught in the pool. But as I’m counting, ‘One, two…’ I slowly sink her down in the water, so that her mouth is under the surface, to get her used to that feeling. She’s so busy thinking about the ‘three!’ coming up that she doesn’t even notice!”

“Each week when I take Summer swimming, I do something that’s a little different to last time, to progress her skills in some teeny-tiny way. It might be to trickle water on her head five times or pop her underwater three times. It means I’m not just holding her and swooshing her around every week, and it gently expands the boundaries of what she can do,” says Rebecca.

“If there’s something that your baby hates, don’t avoid it. Instead, do it every time you visit the pool, but just once, and move quickly on to doing something that she loves. Summer hates lying on her back, but we do it every time we go, then I quickly spin her around and sit her up, so she’ll slowly get used to it.” 

The very best thing for your child’s water confidence is for you to do everything she does with her. So go down under the water and blow bubbles together. If you’re not confident enough in the water to do this, then now is the perfect time to learn by doing everything in little steps with your baby.

Things to consider 

It’s easy to just go to your nearest pool, but explore other pools near you – they might have a little slide or a toddler pool. “I take Summer to three different pools, and she does different things in each, which is great for her water skills,” says Rebecca.

Pools are hot and because of all the water, you might forget about giving her a drink. Give her a hydrating snack, such as a piece of fruit, afterwards too.

If your baby is unsure of the water

If your baby gets distressed once she’s in the pool, there’s usually a reason why this happens. Maybe it’s too cold for her or something else is going on like she’s hungry or needs a poo. If she cries, hold her close and let her see you, so she feels safe. She’s probably getting grumbly because she’s ready for a feed, so don’t assume she doesn’t like the pool. 

Getting out of the pool

Babies soon get tired when they’re in the pool, so don’t keep her in for too long. Ten minutes is about right amount of time in the water when she’s under three months, then build to around 20-30 minutes when she’s about six months. It’s best to get out the same way you got in, so hold her close to your chest, with your arms around her and carry her up the steps. Wrap her in a towel as soon as she gets out, so she doesn’t get cold.


Rebecca Adlington's Swim Stars“I set up Swim Stars to help children aged three and over learn swimming skills. We give a lesson each week and develop through the stages until the kids can swim 25m (a length). Parents sit on the side and there’s a teacher in the pool for every six kids. Fifty per cent of primary-school leavers can’t swim, which is about 1.1 million kids a year. That shocks me, as swimming is a life skill, and it’s not an expensive thing to do.” For more information, visit beckyadlingtonsswimstars.com




Rebecca Adlington’s three best games to play when you take your baby swimming

Rebecca Adlington says take your baby swimming!

Blowing bubbles

Encouraging your baby to blow bubbles in the water with you is great fun and a good way to help her feel confident putting her face in the water. Becky explains, “The best time to introduce this game is once your baby can hold her head up and is confident floating on her back. Place her gently on her front facing you and hold her under her arms, then blow bubbles in the water and encourage her to copy you.” 

Lifting games

Holding your baby under both arms is ideal for playing lifting games, says Becky. “Summer loves it when I lift her up on to the side of the pool then back down into the water. You could put a towel down on the side of the pool so it’s not too cold. You can also lift your baby up and down in the water as she’ll love the motion and it will help her get used to the sensation of being in and out of the water.” 

Splashing in the water

“Summer really likes splashing and smacking the water with her hands, which helps her get used to the texture of the water, as well as helping her feel happier getting water splashed on her face.

“I hold her round her waist with both hands so she’s facing me. This helps us keep eye contact, which is reassuring for her, and also leaves her with both hands free to splash about.”

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