Top tips for your cold water dips
With many reported health benefits, cold water dipping is increasingly being tried out for the first time by intrepid swimmers. Find out how to stay safe while you enjoy a quick sea dip.
What is cold water dipping?
A cold water dip, or plunge, involves partially or totally submerging yourself in cold water for just a few minutes at a time. Some people might try cold water immersion by having very cold showers or icy baths, while others might brave an ice-cold water dip in the sea.
Top tips for cold water dips
Watch Liam Fayle-Parr and Nick Ayers from the RNLI’s Water Safety Team explain how to enjoy cold water swimming safely, from what to take with you to how to reduce your chances of cold water shock:
Always go with a friend
Never go cold water dipping alone – always bring a friend and go to a familiar spot that you’re both used to.
It’s always a good idea to tell someone where you’re going and how long you’ll be gone for. Consider using an app like RYA SafeTrx, which can track your swim and alert your emergency contacts if you don’t return home on time.
Check the weather and tides
Before you dip or swim, check the weather forecast – including the tidal information and swell height. If you’re ever in any doubt, stay out of the water. There’s always another day to take a dip!
You can check tide and wind information on sites like Tide Times, Surfline and Windfinder.
Dress up warm
If you’re heading out for a cold water dip, make sure you’re dressed warmly: woolly hats, scarves, big coats. Try to keep as warm as you can until you get into the water. Your body temperature quickly drops once you’re in the water – so you don’t want to get cold before you’ve even started!
It’s safest to wear a wetsuit – it can increase your buoyancy and decrease the chances of cold water shock.
Cold water shock
The effect on the body of entering water 15°C and below is often underestimated – and the average UK and Irish sea temperature is just 12°C. Even in summer, cold water shock can steal the air from your lungs and leave you helpless in seconds.
Acclimatise slowly
When you’re dipping in the sea, enter the water slowly – don’t jump straight in. To help yourself acclimatise, and to minimise the risk of getting cold water shock, splash the cold water on your arms, neck and face.
Stay within your depth
Once you’re in the water, remember that cold water immersion can seriously affect your swimming ability. Stay within your depth and know your limits. Never take risks and always stay close to safe entry and exit points.
You should also be aware of rip currents, which are a major cause of accidental drowning. They can be difficult to spot, but sometimes look like a channel of churning, choppy water on the sea's surface.
Rip currents
Rips are strong currents running out to sea, which can quickly drag people and debris away from the shallows of the shoreline and out to deeper water. They tend to flow at 1–2mph but can reach 4–5mph, which is faster than an Olympic swimmer.
Be prepared and always be seen
Wear a brightly coloured swim cap or beanie hat, so you’re easy to spot in the water – and consider using a tow float too. Fluorescent colours give the most visibility.
And remember, if you get into trouble: Float to Live. The best way to float is to tilt your head back with your ears submerged. Try to relax and breathe normally. You can gently move your hands to help you stay afloat if you need to. Spread your arms and legs out to improve stability – and it's OK if your legs sink, we all float differently. Once your breathing is under control, call for help or swim to safety.
Float to live
Would you know what to do if you got into difficulty in the water? Float by following these five simple steps – it could save your life.
Always carry a means of calling for help. If you find yourself in an emergency while cold water dipping, or spot someone else in trouble, here’s what you need to do:
- Call 999 or 112. If it’s at the coast, ask for the coastguard. If you’re in inland water, ask for the fire service.
- Describe the problem, your location and how many people are in danger.
- Give any additional information.
Once you're out, warm up
Here are some tips for warming up immediately after your cold water dip:
- Dry yourself as soon as possible. Remove all your wet layers and pat yourself dry.
- Layer up, with thermals, woolly jumpers, hats, scarves, and a warm coat.
- Don’t use foil blankets – they don’t work for swimmers, as there’s no escaping heat for the foil blanket to trap.
- Use a changing mat while getting dressed to avoid losing more heat from your feet.
- Have a warm drink – this will help warm your body from the inside. You could also have a sugary snack to raise your body temperature.
- If it’s comfortable to do so, walk around – this can help generate body heat.
- If you need to, sit down somewhere warm
What to bring with you
For your next dip, we’d recommend that you pack:
- a phone in a waterproof pouch
- a tow float
- a brightly coloured swim hat
- suitable clothing, such as a wetsuit, booties and gloves
- warming gear, like a big, warm coat or a dry robe.
Need some new gear to help you have fun and stay safe? We’ve got you covered. Browse our water and coastal safety kit on RNLI Shop.
Michael’s story: ‘It took over 4 hours to get up to a normal temperature’
Like many people, Michael has been discovering the joys of winter dips – he’s a keen cold water swimmer. ‘It makes me feel physically good and it’s massively improved my circulation,’ he says. ‘Mentally, I’m so much sharper than I would be without that cold water dip. It just feels great!’
Michael’s cold-water odyssey was inspired by Wim Hof and started with cold showers. Now you’ll find him dipping in Scarborough’s North or South Bay several times a week. But on one occasion, he ended up getting much colder than he’d planned.
In this episode of our 200 Voices podcast, Michael takes us back to that January day, when the waves were higher and the current stronger than they seemed from shore. His story shows the small steps that can lead us into danger, and the many layers – training, experience, community – that can keep us safe if things go wrong.
‘Don’t put yourself at risk’
‘What I’ve learned about myself is that I need to be more cautious,’ says Michael. ‘Missing out on a cold water dip can sometimes feel pretty bad. But nothing like as bad as getting into difficulty. And I think that’s what I would say to all the cold water dippers – it’s great to get cold but don’t put yourself at any more risk than you have to.’