It's true that if you always have free RAM, you don't need swap. But most people don't have that it can always be used as a disk cache. Even if you are just web browsing, the browser is writing to disk stuff fetched from the internet in the hopes it won't change, the OS is will be keeping all of that in RAM until no more will fit.

Once the system has used all available RAM if has for disk cache it has a choice if it has swap. It can write write modified RAM to swap, and use the space it freed for disk cache. There is invariably some RAM where that tradeoff works - RAM use by login programs, and other servers that haven't been accessed in hours. Assuming the system is tuned well, that is all that goes to swap. The freed RAM is then used for disk cache, and your system runs faster - merely because you added swap.

There is no penalty for giving a system too much swap (apart from disk space), as the OS will just use it up until the tradeoff doesn't make sense. If your system is running slow because swap is being overused the fix isn't removing swap (if you did you system may die because of lack of RAM), it's to add RAM until swap usage goes down.

So, the swap recipe is: give your system so much swap you are sure it exceeds the size of stuff that's running but not used. 4Gb is probably fine for a desktop. Monitor it occasionally, particularly if your system slows down. If swap usage ever goes above 1Gb, you probably need to add RAM.

On servers swap can be used to handle DDOS from malicious logins. I've seen 1000's of ssh attempts happen at once, in an attempt to break in. Eventually the system will notice and firewall the IP's doing it. If you don't have swap, those login's will kill the system unless you have huge amounts of RAM that isn't normally used. With swap it slows to a crawl, but then recovers when the firewall kicks in. So both provisioning swap and having loads of RAM prevent DDOS's from killing your system, but this is in a VM, one costs me far more per month than the other, and I'm trying fix to a problem that happens very rarely.