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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

A tweet about the Charlotte Hornets possibly taking Scoot Henderson at No. 2 in the NBA Draft has landed NBA insider Shams Charania in hot water.Shams Charania is one of the most trusted NBA reporters in the business. His name on a report carries legitimacy. And now it's caused controversy....

College football will be back in our lives sooner rather than later, but now is the time to sink our teeth into delicious news coming out about Dan Lanning, Nick Saban and even Peyton Manning!From Dan Lanning to Peyton Manning, we've got your college football news covered today, aight.L...

After the Hornets took Brandon Miller second overall in the 2023 NBA Draft, one fan had to make his feelings known: Screw Michael Jordan.When the Charlotte Hornets selected Alabama's Brandon Miller with the No. 2 pick of this year's draft, their fanbase was less than enthused. One migh...

The Hornets had a very interesting NBA Draft where they were mocked online due to the fact they did not select Scoot Henderson. What is their grade?The Hornets are a team that is trying to surround LaMelo Ball with talent. Ball's second banana is uncertain due to off-the-court issues elsewh...

Cesar Azpilicueta could leave Chelsea this summer for the Serie A

Saturday’s Major League Baseball action features a ton of late afternoon starts for those on the East Coast, which gives us plenty of time to put some prop bets in for the action.I have a pair of starters I’m targeting for prop plays, as well as Cincinnati Reds rookie phenom Elly De ...

Who would win a fight between Elon Musk or Mark Zuckerberg? It’s the sort of question that might be asked over a drink in the pub. But a clash between the two of the world’s tech tycoons may no longer be hypothetical after Mr Zuckerberg apparently agreed to a cage fight with Mr Musk. When rumours emerged earlier this month that the Facebook boss – a Jiu Jitsu enthusiast – was looking for a rival, the Space X and Tesla founder tweeted that he was “up for a cage match”. Mr Zuckerberg then posted a screenshot of the tweet with the caption “send me location”. Now that a fight appears on the cards, how would the two men match up inside the ring? At more than 6ft tall, Mr Musk would have a clear reach advantage over Mr Zuckerberg, who measures up at 5ft 8in. His height also means he would also have a significant weight advantage over his opponent, but Mr Zuckerberg’s Jiu Jitsu skills - he recently won his first gold and silver medals at a Silicon Valley tournament - would undoubtedly enable him to get out of a few sticky situations on the canvas. Mr Musk joked he had a “great move” to show off, noting that his workout regime consists mostly of spending time with his children. “I have this great move that I call ‘The Walrus’ where I just lie on top of my opponent & do nothing,” he tweeted. He added: “I almost never work out, except for picking up my kids & throwing them in the air.” In 2020, Mr Musk also told Joe Rogan that he “wouldn’t exercise at all if [he] could”. Although Mr Zuckerberg is smaller and lighter than Mr Musk, his technical ability and aerobic capacity could prove too much for the Tesla boss, who earlier this year said that his typical breakfast included a bowl of ice cream, biscuits and a donut. Mr Zuckerberg says he used to “run a lot” and got into surfing and then MMA after the Covid pandemic. “I really like watching UFC for example, that’s because I also like doing the sport [MMA],” he said on the Joe Rogan Experience. “It really is the best sport, five minutes in I was like ‘where has this best my whole life?’ To some degree, MMA is the perfect thing because if you stop paying attention for one second you’re going to end up on bottom.” In addition to his martial arts skills, Mr Zuckerberg also recently participated in the “Murph Challenge,” a gruelling workout named after Lt Michael P Murphy, a Navy Seal who was killed in action in 2005. The challenge, which the 39 year old said he tries to do each year with his daughters, involves 100 pull ups, 200 push ups, 300 squats, and a mile-long run, all while wearing a 20-pound weighted vest. “This year I got it done in 39:58. The girls did a quarter-Murph (unweighted) in 15 mins!” he wrote on Instagram on 29 May. According to Total Shape, a health and fitness platform that provides resources and expertise from fitness experts, Mr Zuckerberg’s ability to “complete extreme fitness challenges and technique with mixed martial arts showcases he has substantial ability and endurance”. When it comes down to who would win in a fight, “it is agility vs strength,” experts at Total Shape say, while noting that, based on “general endurance and skill for cage fighting, Mark Zuckerberg would have the upper hand”. However, “having strength and longer reach can give a fighter a lead when it comes to forceful striking and make it more difficult for the opponent to strike back”. Ultimately, the health and fitness experts at Total Shape conclude: “Placing both titans in a cage, Mark Zuckerberg would have the edge of agility and endurance needed to take Mr Musk down, given Mr Musk isn’t able to forcefully strike him earlier on in the fight.” The potential face-off comes amid rumours that Mr Zuckerberg is preparing to create a new app to rival Twitter, which is expected to be called Threads. The app, internally codenamed Project 92, will reportedly feature a continuous scroll of text, buttons similar to Twitter’s like and retweet functions, and a 500-character limit on posts. It is not the first time Mr Musk has called for a fight with a global figure. In August last year he challenged the Russian president to a scrap. "I hereby challenge Vladimir Putin to a fight. The prize is Ukraine," he wrote. Putin didn’t respond to the goading but the irony was apparently lost on his Chechen war lord ally, Ramzan Kadyrov. "A word of advice: don’t measure your strength against Putin’s, you’re in two different leagues," the henchman warned. In a statement to Verge about whether a fight will indeed take place between Mr Zuckerberg and Mr Musk, a spokesperson for Meta said: “The story speaks for itself.” Read More Mark Zuckerberg takes a swipe at Twitter over handling of Hunter Biden laptop story Elon Musk confirms cage fight with Mark Zuckerberg Elon Musk breaks silence on Titanic submarine that reportedly used Starlink internet Elon Musk vs Mark Zuckerberg: Who would win a fight between tech titans? Elon Musk’s sister says she’s been overcharged due to her last name Elon Musk appears to side with Republican who criticised Megan Fox’s parenting

Marcus Thuram has decided to join Inter instead of Milan this summer. Milan had agreed a three-year deal with the out-of-contract forward, but he is now set to sign for their rivals instead.

Charlotte Hornets fans gathered in the Spectrum Center were displeased with the team's decision to select Brandon Miller No. 2 overall in the 2023 NBA Draft.The Charlotte Hornets surprised nobody with their decision to select Alabama's Brandon Miller with the No. 2 pick in Thursday nig...

Every team's NBA roster is a work in progress in this period between the NBA draft and free agency. But our NBA Power Rankings look at who is in the best spot.The NBA Draft is behind us and while the mass of groundbreaking trades didn't materialize, there were plenty of surprises, some...

Per ususal, the 2023 NBA Draft ended with several interesting prospects left on the board. Here are five undrafted free agents who could make teams regretful down the road.The 2023 NBA Draft was complete with home-run swings and potentially catastrophic mistakes, the hallmarks of any good draft ...