Why would you even want to swim in a UK river? It’s cold, it’s a bit mucky and yes, it comes with risk.

I may well die of some hideous waterborne flesh-eating virus that entered the water on the wing of a migrating bird, but I love river swimming. Perhaps the duck poo between the toes or the fact that it’s “dirty” is what’s discouraging you from leaping into your local river, but when was the last time you went for a swim in a pool and didn’t have someone else’s hair wrap around your fingers?

Despite the headlines saying the UK’s rivers are treated as open sewers and that no river is biologically safe to swim in, I recently plunged into 31 different English rivers in 31 days. The most I suffered from was a number of nettle stings, almost invisible in winter, and a mild cold. Our waterways are the veins of our countryside, which is why I support the growing clamour to clean up Britain’s rivers to meet bathing water standards and applaud campaigners in Ilkley who are forcing authorities to address issues with the River Wharfe.

The Rivers Trust wants rivers to be healthy in every way, offering a high standard of water quality that is good for both people and wildlife, and valued by everyone. Unfortunately, our rivers are often polluted – there are thousands of sites around the country where untreated sewage and wastewater are discharged into the river when the sewer system is overloaded.

Last year, the Rivers Trust launched a map of “rivers fit to swim in”, giving swimmers a chance to make an informed decision on where and when to swim. Seven and a half million people swim in open water and outdoor pools in the UK, and it is a growing trend. Everyone knows that activity of any kind has physical and mental benefits, but research shows that by taking the activity outdoors the benefits increase. While there are designated bathing areas around the British coastline, inland access to quality bathing water would be hugely beneficial.

People have been swimming in rivers for centuries and there are a number of river spots across the UK that are popular with swimmers, families and other water users. During a UK heatwave it is common to see people swimming in their local river, so it makes sense for the Environment Agency and government to invest in the infrastructure to improve water quality.

Harbour (common) and grey seals bask in the morning sunshine near Ramsgate in Kent as ZSL (Zoological Society of London) conducts its annual seal census to build a comprehensive picture of the population of adult seals and pups born during the breeding season in the Thames Estuary. Photograph: Gareth Fuller/PA

In fact, there are plenty of examples that demonstrate an improving picture for our waterways. Scientists from ZSL reported a rise in the River Thames estuary seal population last September, proving that the Thames ecosystem is thriving and improving. When I swam in the River Colne – a river that borders Greater London and Buckinghamshire and flows under the M25 and M1 – the water was so clear I could see the riverbed.

Researchers have found that people who spend time visiting natural spaces are more likely to recycle, consider green travel or volunteer for environmental causes. This is exactly what the locals of Ilkley are doing as a result of their access, engagement and enjoyment of their natural river. Can you imagine the benefits countrywide if more people take the time to engage in their local green space and waterways?

Of course, at this time of the year, rivers can appear brown and bleak. But look for the signs and you will learn to appreciate the beauty of our waterways, or at least identify when a river doesn’t look right. If more people pay attention and report incidents, more action can be taken. If you want to swim, do your research before taking a dip. Trust your instincts: if the water doesn’t look or smell right, it probably isn’t. Don’t swim after a period of heavy rain, and look for natural indicators that the river is healthy, such as fish, birds and other wildlife. Swimming outdoors always comes with an element of risk, but most things that are brilliant do.