Water sports
Cold water dipping
A short, bracing dip that leaves you buzzing.
- Very lightintensity
- ~210kcal per hour
- Freebudget
- Lowimpact
Is cold water dipping right for you?
A short, bracing dip that leaves you buzzing. It is a very light-intensity, low impact activity that you can do outdoors, on your own or in a group. Expect to burn around 210 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try cold water dipping
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Sociable. It is an easy way to meet people and have fun.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start cold water dipping
Join a local dipping group and keep your first dips to a couple of minutes.
Get the basics: swimwear, warm layers. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Water sports
Aqua aerobics
A low-impact class in the pool with music.
Water sports
Stand-up paddleboarding
Glide across calm water and work your core.
Water sports
Kayaking
Explore rivers, lakes and coastline under your own power.
Water sports
Canoeing
A relaxed paddle for two on calm water.
Water sports
Rowing
A powerful full-body sport with a strong team spirit.
Water sports
Surfing
Catch waves and spend the day in the sea.
Not sure cold water dipping is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.