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When warmer weather arrives, many of us feel the urge to cool off with a refreshing dip at the nearest pool, pond or beach. A paddle is a pleasant way to beat the heat, it can boost your health too. “The benefits of swimming and dipping in open water are well documented,” says Lee Heard, charity director at Royal Life Saving Society UK. “Not only does being in or on open water allow new adventure, it also has documented benefits for both physical and mental wellbeing.” Research from Next found that 33% of people would look to wild swimming to find relief from muscle aches and pains, while 28% of those facing stress see it as a remedy. “Many of us only swim outdoors during the summer season,” says Ella Foote, founder of The Dip Advisor and author of How to Wild Swim: What to Know Before Taking the Plunge. But just because the sun is out doesn’t mean wild swimming is less dangerous, she says: “Learning to swim at some point in your life isn’t enough and being a fit, healthy person on dry land isn’t the same as being water fit.” There were 226 deaths in the UK from accidental drownings in 2022, according to the RNLI. Heard says: “The basic principles of open water safety, combined with knowledge and understanding of the hazards, can increase the enjoyment of open water and significantly reduce the number of incidents that occur each year.” These are the safety considerations to take into account before deciding whether to wade in… Look for lifeguards “There are a great number of open-water sites which are lifeguarded and we would urge people to go to lifeguarded venues if they are looking to take part in open water swimming,” says Heard. Use the RNLI website to find your nearest lifeguarded beach. “Lifeguards are trained professionals who can ensure your safety whilst out on the water and provide assistance should you need it,” Heard continues. “There are also a number of organised events around the country which have lifeguards on duty, so we urge people to attend those events.” Check the conditions If you’re swimming somewhere without a lifeguard, you must be aware of the potential risks.”If swimmers are aware of the potential risks and dangers, then this enables them to do a risk assessment before entering the water,” says Heard. Risks to consider include, he says: “The depth of the water – this changes and is unpredictable; underwater objects and hazards may not be visible; strong currents can rapidly sweep people away; and uneven banks and river beds.” “The weather is more changeable in coastal areas; wind can make a huge difference in the sea and how it behaves,” says Foote, who recommends checking the Tide Times or Surfline websites and following RNLI advice on rip currents. “If you plan a river swim it is worth remembering that water travels faster when a river is shallow, narrow or after spells of heavy rain,” she adds. Know your limits “Can you tread water while keeping your head above the water? Can you float on your back? Could you swim 25 meters without stopping?” asks Foote. “These are the very basic skills for keeping yourself safe in open water and if you are unsure – don’t get in.” While it can be tempting to plunge in on a hot day, never jump or dive without testing the water first. “Enter within your depth and get a feel for the water before swimming,” Foote continues. “Ensure you know where you plan to get out before getting in, sometimes it is easier to get in the water than get out.” And always trust your instincts: “If you’re at the water and something doesn’t feel right, trust that. If the water doesn’t look, or smell right, don’t get in. Outdoor swimming is joyful, but be safe.” Beware of the cold “The shock of cold water can make swimming difficult and increase the difficulty in getting out of the water,” Heard says, even during hot weather when water temperatures are rising. “The water will always be cooler than your core body temperature, so you will experience a gasp and chill on entry,” says Foote. “While it might be warm in the shallows, in deeper water it will be cold at the bottom and that can feel very different when jumping in, which can cause cold water shock and be fatal. “This is also true in coastal areas – the sea is still cool at this time of year.” Don’t trespass Choosing where to swim isn’t just about finding a safe and picturesque spot – you’ve got to make sure you’re not trespassing on private land. “As a rule, avoid reservoirs and quarries – they are often private facilities and are not designed for swimming,” says Foote. “As well as trespassing, many have steep sides and while you might get in okay, getting out can be harder. Some reservoirs have damns, towers and aerators that present a real risk to swimmers.” You should always check whether you’re allowed to swim in a lake in a national parks. The NOWCA network lists safe open water swimming venues. Take the right kit Depending on the weather and water temperature, you may need more than just a bikini or shorts for your swim. “We always recommend going swimming with a friend, wearing appropriate clothing such as a wetsuit, a tow float and a bright-coloured swimming hat,” says Heard, so that you’re more visible if you need help. And don’t forget that while a rush of endorphins can help when you’re in the water, you may feel more chilly once you get out. Heard adds: “It’s vital to also ensure that when you get out you have appropriate clothing to keep you warm after the swim.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Prince of Wales to launch initiative aimed at ending homelessness Beatrice enjoys Glastonbury as princess is spotted on final day of festival Kate triumphant after Frankie Dettori’s win at Royal Ascot

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Mark Rylance has revealed “alarm bells” rang for him when the British population was encouraged to get the Covid vaccine in 2021. In a new interview, Rylance, 63, said he wasn’t convinced he needed the vaccine, adding that “science started to sound like religion” during the pandemic. Speaking to The Sunday Times, the Dunkirk star explained he relied on taking a “very distilled garlic solution”, along with vitamin C. “And I sailed through Jerusalem,” he said. Rylance reprised one of his most well-known roles, as Johnny “Rooster” Byron, in last year’s revival of the 2009 Jez Butterworth play Jerusalem. He told the publication he finally took the Covid vaccine when he travelled to visit his father in the US. Rylance’s comments were made in the context of his forthcoming play Dr Semmelweis, based on the life of maverick Hungarian doctor Ignaz Semmelweis. The British actor reportedly wrote Dr Semmelweis with playwright Stephen Brown before the pandemic began. Rylance said he was researching alternative cancer treatments at the time, adding that he’s sceptical about the effects of chemotherapy. He recalled how a friend allegedly “broke up the cells of a tumour” by using the vibrations from a Tibetan sound bowl. Rylance added: “The body knows how to heal itself. “We don’t need to go in and bombard it with poison. It’s like bombing a city to try and get rid of a little sect of terrorists. You may wipe them all out, but you’re going to breed 25 or 30 [more].” Earlier this month, Rylance revealed that his brother, Jonathan Waters, had died in a cycling accident, aged 60. “I am so sorry to tell you that on the 28 May, my dear brother Jonathan Waters was knocked from his bicycle and tragically died of his injuries,” the statement read. Rylance, who was very close to Waters, said the loss made him question the point of life. “It just makes everything that follows a little bleak. But also that hollowness can be a positive thing, a kind of grail or cup or vessel,” he continued. Rylance also said he believes in life after death, adding: “I think you really can have a very healthy conversation with a soul who has passed over.” The actor said he has spoken to his late grandmother and step-daughter Nataasha van Kampen, using a medium. He admitted that while his views may not be conventional or mainstream, but “don’t cause any harm”. Dr Semmelweis opens at the West End this Thursday 27 June. Read More Billy Nomates asks BBC to take down Glastonbury footage after wave of ‘personal abuse’ Guns N’ Roses review, Glastonbury 2023: Frontrunners for the worst Glasto headline set of all time Wes Anderson took a cast of stars to the Spanish desert and made his best film in years Too cool to love these acts 10 years ago? This year’s Glastonbury is for you Yellowstone creator Taylor Sheridan breaks silence on Kevin Costner’s dramatic exit