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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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A woman who lost her hair to stage four cancer at just 25 had a sun tattooed on her head as a “f*ck you” to the disease. Madison Baloy was diagnosed with adenocarcinoma, a type of cancer that forms in the glandular tissue, in March 2023 after experiencing stomach aches for a year. The former kinder garden teacher was at a music concert with her friends in June 2022 when she started experiencing stomach aches. Over the course of 2022, she lost 60lbs and her tummy pain become more consistent, but she didn’t think anything of it. Madison was teaching in her classroom when she started feeling nauseous and called in the school nurse who told her to go to the emergency room. Madison was told she might have cancer and underwent a CT scan at, HCA Florida Brandon Hospital, Florida, which revealed a cluster tumours pushing down on her large intestine, causing the stomach aches. After an emergency surgery and a biopsy in February 2023, Madison was diagnosed with stage four adenocarcinoma cancer in March 2023. Her cancer can be managed but not cured so she will be living with the disease for the rest of her life. In what she describes as a “f*ck you” to the disease, Madison got a sun tattoo on her head - after losing her hair to the disease. The tattoo took an hour to complete with Madison saying it wasn’t painful. Madison, a former kinder garden teacher who had to give up work due to her illness, from Tampa, Florida, US, said: “Some of my attitude towards cancer is probably naivety. Being 25 and not being able to come to terms with being terminal. “In America, we idolise hustle culture and I was heavily into that culture and prioritised being the best teacher I could. “My diagnosis had made me idolise things differently. “When I first started losing weight, I thought it was god answering my prayers. “I thought the universe was giving me the perfect body - but I was dying and none of us knew. “When I got diagnosed my family were in the hospital room with me, I had a jokey reaction and said my doctor should be paid for giving people bad news. “I said I had no idea why everyone was crying as I would get the coolest head tattoo ever after losing her hair to the disease. “I am in a ‘f*ck it’ mentality. Honestly, what is the worst thing that is going to happen?” Madison was at Bonnaroo Music Festival, in Manchester, Tennessee, US, in June 2022, when she started feeling unwell. While dancing along to Stevie Nicks with her friends, Madison started experiencing stomach aches but put it down to dehydration and being out in the sun all day. After the festival had finished, Madison continued to experience pain in her stomach, which would come in bursts, either lasting a few seconds or a few minutes, but didn’t think anything of it. Madison said: “Over the course of a year, I lost around 50 to 60lbs and had pretty consistent stomach aches. “During President’s Day weekend, my stomach aches were there, and I started getting nauseous. “I went back into school on Tuesday and tried to push through but, on Wednesday I got sick and had to call the school nurse who told me to go to urgent care.” When Madison arrived at Express Care of Tampa Bay medical centre, a nurse told her her stomach aches could be due to cancer and told her to go to the emergency room. After arriving at HCA Florida Brandon Hospital, Florida, Madison was put into a wheelchair and examined. Her CT scan revealed a cluster of tumours pushing down on her large intestine, causing stomach aches. Just 48 hours later, on February 24, 2023, surgeons performed emergency surgery and did a biopsy which revealed Madison had stage four cancer and she spent 10 days in the hospital recovering. Madison said: “They found that I had adenocarcinoma cancer - cancer that forms in the glandular tissue - and found it was spreading around my body. “The biggest struggle has been my body image because I was happy and healthy. “I was 25 years old - I was in my prime, I was teaching, making good money, going out with my friends - I felt amazing. “Then it all flipped and now I have no hair and all these scars on my stomach from the surgery.” Due to the nature of her cancer and how advanced it is, Madison will never be considered cancer-free, but her cancer can be managed. She said: “Now, I am collaborating with two cancer centres in Florida. “My primary cancer clinic is Florida Cancer Specialists, where I have a family of oncology people who take such amazing care of me. “We also work with Moffitt Cancer Center for additional testing and second opinions. “I will have this forever - the best outcome long term is that I will be able to live and take a pill every day and just got in for regular appointments. “It is hard, it is super hard. The hardest part is the reality shift I have had but it hasn’t got me down as much as I thought it would. “I am doing chemotherapy every three weeks and it has been working in the sense that it’s keeping my cancer at bay.” When she received her diagnosis, Madison was surrounded by her family and decided to make light of the situation. “When I got my diagnosis, my family was with me, and I thought I was going to be told I had Crohn’s disease. “My surgeon comes in - wearing his street clothes - and I started joking that he was handsome. “He is looking very serious, and he comes to sit on the edge of the bed, and I told him to buy me dinner first. “He then told me I have stage four cancer and I said I didn’t understand why people were crying as I am gonna get the coolest head tattoo ever.” Madison got her head tattoo on May 4, 2023. She said: “I called my tattoo guy, Nick, and asked about his availability. “I decided on what I would get the night before, I wanted the sun on my head. “I don’t know where I was coming from, but I wanted to get something happy.” Read More Janey Godley shares heartbreaking cancer update as husband reacts: ‘I thought he was being sick’ Woman diagnosed with skin cancer after spotting telltale sign in selfie Hairy Bikers star Dave Myers says one food has helped him return to work after cancer treatment Janey Godley shares heartbreaking cancer update as husband reacts Hairy Bikers’ Dave Myers says one food has helped him with cancer recovery Mother left ‘looking like Freddy Krueger’ reveals first skin cancer warning sign

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