Cold water swimming for beginners: how to start safely, how long to stay in and how to warm up

Our fitness coach · September 27, 2026

Group of people walking into icy water in winter — cold water swimming for beginners

Cold water swimming for beginners — winter dips in cold water — is popular from Poland to Siberia and Kazakhstan, and from UK lidos to US polar plunges. It brings a lift and a sense of achievement, but it demands respect for the cold. Here is how to start safely and warm up properly afterward.

In Poland, winter swimming is called morsowanie, and in winter whole clubs gather at lakes and Baltic beaches. Similar communities exist in Kazakhstan and Russia, as well as in the UK and the US. People come for the energy and good mood, and small studies do describe improved wellbeing in regular cold water swimmers, although data is still limited (PLOS One).

What is cold water swimming?

It’s a short, mindful dip or swim in cold open water, most often in winter. The point isn’t to last as long as possible but to calmly spend time in the water and get out safely.

How to start cold water swimming?

Start with cool showers and autumn swims, and in season join a club with experienced members. Your first dip should be short and shallow.

Enter slowly, don’t dive or jump in: this lowers the risk of cold shock, advise RNLI lifeguards.
Your breathing will catch for the first few seconds — don’t hold your breath; take a few calm exhales.
Wet your hands, neck and face before immersing up to your shoulders.
For a beginner, 1–2 minutes is enough; increase the time gradually.
Never get into the water alone or after drinking alcohol.

How do you warm up after cold water swimming?

Dry off immediately and put on warm layers with a hat and gloves. Your body temperature may keep falling for about 30 minutes, so the RNLI advises having warm drinks during that time and not driving (RNLI).

Cold water swimming tips for beginners: benefits and risks

Cold is invigorating and may lift your mood, but it puts a heavy load on the heart and blood vessels. Sudden immersion triggers cold shock — rapid breathing and heart rate in the first minute (RYA). A gentler alternative to start with is a contrast shower, and warming up after cold is covered in detail in our article Banya and sauna for recovery.

For an energized morning after a winter swim, many people choose Energy Enhancer — according to the company, it supports steady energy without caffeine. And X39, according to the company, supports the natural production of the GHK-Cu peptide, energy and recovery. According to the company, the patches do not penetrate the skin.

Questions and answers

How long should a beginner stay in cold water?

The first few times, literally a minute or two, and only with experienced people. Increase the time gradually, going by how you feel rather than chasing records.

Can I go cold water swimming alone?

No. RNLI lifeguards strongly advise getting into the water only with a buddy or in a group.

Why do I feel colder after getting out, not warmer?

This is the “afterdrop” effect: your body temperature keeps falling for about 30 minutes after you get out. So dry off quickly, get dressed and have a warm drink.