Heroes Assemble - Cold Water Safety Advice

If you choose to swim indoors: 

• If swimming indoors, such as at a local swimming pool, please observe their rules. These normally entail things like no running around the pool, no diving unless specified, not to swim after consuming alcohol, and checking the depth and length of the pool to make sure you’re confident with it. Ask a member of staff for guidance if you’re unsure. 

• Taking on this challenge is entirely at your own risk, so please assess your ability and safety before you participate. Cancer Research UK shall not be liable for any injury, damage or loss to you or your property that might occur as a result of your participation. 

• If you have underlying health conditions (such as heart disease, asthma or lung conditions), are pregnant or have any other medical conditions that might be affected by this challenge, please seek appropriate medical advice before proceeding. 

• Don’t take part in the challenge under the influence of drugs or alcohol. 

If you choose to take on an ice bucket challenge, or a cold shower challenge:

• Choose a safe location. For ice bucket challenges, do this outdoors or in a space where water won’t create a slip hazard. For cold showers, ensure the bathroom is safe and dry underfoot.

• Use clean water and ice. Avoid large or sharp chunks of ice that could cause injury.

• Avoid extreme temperatures. Do not use water that is excessively cold or frozen solid. The aim is to create a challenge, not cause harm.

• Dress appropriately. Wear clothes you’re comfortable getting wet in. After the challenge, change into warm, dry layers.

• Have towels and warm clothes ready. Dry off quickly and move to a warm space to avoid getting too cold.

• Don’t do it alone. Have someone nearby to assist and ensure your safety.

• Avoid if you have health concerns. If you have underlying health conditions (such as heart disease, asthma or lung conditions), are pregnant, or have any other medical concerns, please seek appropriate medical advice before taking part.

• Do not take part under the influence of drugs or alcohol.

• Warm up afterwards. Have a hot drink, some food, and monitor how you feel. If you feel very cold, dizzy, nauseous or unwell after the challenge, seek help immediately. In an emergency, call 999.

If you choose to swim in open water: 

• Please read this safety advice in full and be aware that participation is at your own risk. Whether you choose to take part in the sea, a lake, a loch, at your local swimming pool or lido, it’s important you understand how to stay safe while fundraising for Cancer Research UK. 

• If you’re doing the challenge in open water, don’t do it alone. Enjoy this challenge with others who can assist you should you need it. Always be aware of your location and take your mobile phone to wherever you’re swimming. 

• Check the weather forecast, tides and water conditions in advance and plan accordingly. Make sure you know the conditions and how to protect yourself, and don’t take part if you don’t feel fully confident. 

• Always make sure you’ve taken a means of calling for help in case of an emergency. 

• Check local advice and choose your locations carefully. Seek out locations that are familiar to you and ideally with local lifeguards. Make sure it’s safe for you to get in the water and you can exit easily. 

• Taking on this challenge is entirely at your own risk, so please assess your ability and safety before you participate. Cancer Research UK shall not be liable for any injury, damage or loss to you or your property that might occur as a result of your participation. 

• If you have underlying health conditions (such as heart disease, asthma or lung conditions), you’re pregnant or have any other medical conditions that might be affected by exposure to cold water, please seek appropriate medical advice before proceeding. 

• Don’t take part in the challenge under the influence of drugs or alcohol. 

• Plan your outdoor swims in daylight hours and avoid dipping in the dark. 

• Approach the challenge sensibly and don’t go beyond your ability levels to participate in the challenge. 

• Wear brightly coloured clothes and your Cancer Research UK bobble hat so you can be easily spotted. This will also help you retain body heat while in the water. 

• You may want to wear a wetsuit, which aids buoyancy and makes you feel more comfortable in the water. Neoprene boots and gloves are also useful to make sure your hands and feet don’t get too cold.   

• Always enter the water slowly and avoid jumping in as this could cause cold water shock. 

• Seek help immediately if you feel very cold, woozy, nauseous, disorientated, dizzy or faint. 

• In case of emergency, call 999 for help and ask for a coastguard. 

• Warm up gradually after getting out of the water, dry yourself off and put on warm, dry layers.  

• Avoid standing around, have a warm drink and some food, and move to a warm location.

• We also recommend reading the following guidance on open water swimming from the RNLI.

What should I wear for swimming outdoors? 

If you’re attempting a cold water challenge outdoors, please wear a t-shirt while swimming to help retain body heat. You may also like to wear a wetsuit to aid buoyancy and make you more comfortable in the water. We also recommend neoprene gloves and booties. Ultimately, you should wear what you’re comfortable in and what keeps you warm.  If you’re planning to wear a tracking device, make sure it’s waterproof before entering the water.  

What equipment should I use for swimming? 

It’s important you’re well prepared for your swim, especially if you haven't swum for a while. Here’s some equipment you might want to consider: 

• Swimsuit/swim shorts 

• Goggles  

• Sunscreen 

• Ear plugs  

• Nose clip 

Is it safe for me to swim in a reservoir?  

It isn’t safe to swim in a reservoir due to the following hazards: 

• Reservoirs can be deceptively deep, with unexpected drops which aren’t visible from outside the water. 

• Reservoirs are often in isolated places, making it difficult to receive immediate help. 

• Hidden pipes and machinery can be hazardous. 

• The sides can be steep and difficult to get out from. 

• There may be hidden obstacles, rubbish or broken glass that people have discarded which might cause injury 

• The temperature tends to be very low 

Is there a minimum age for taking part? 

The minimum age for participation is 18. Anyone under this age shouldn’t take part in a cold water challenge.