Cold Water Challenge Safety Information

General Guidance

  • If you have an underlying health condition (e.g heart disease, asthma), if you are pregnant, or have any other health condition that might be affected by exposure to cold water then please seek appropriate medical advice before proceeding with the challenge.
  • Do not take part in the challenge under the influence of drugs or alcohol.
  • I understand that I must be 18 years of age or over to participate in the Cold Water challenge.
  • If someone under the age of 18 would like to take on the challenge with a participating adult, then the adult accepts full responsibility for that individual’s safety.
  • If someone under the age of 18 would like to take on the challenge alone, a responsible parent or guardian should contact the Bone Cancer Research Trust on fundraising@bcrt.org.uk before committing to the challenge.
  • This challenge is to be taken entirely at your own risk, so please assess your ability to safely participate. The Bone Cancer Research Trust 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 do not feel safe, or if you change your mind about participating, do not take part. It is so important that you feel confident and safe throughout the challenge – your safety comes first.

Make sure you are informed, please read safety advice shared from experts:

Outdoor swimming/cold water dips:

Before you dip:

  • Check the weather conditions, tides, and RNLI reports.
  • Check the quality of the water you are swimming in.
  • Choose a lifeguarded or managed swim location where possible; there will be organised and manned festive dips organised around the country, try to find your nearest.
  • Let your family/friends know you are taking part and ensure you know where to go for help should you need it.
  • Make sure you wear appropriate clothing; do not wear anything that will become too heavy to swim in once it gets wet.
  • The cold water shock response (where your body initiates a gasp reflex) can trigger an asthma attack so it is imperative that asthmatics carry their inhaler with them and are aware and cautious of the risk of an attack.
  • Choose a responsible time of day, only dip in daylight hours.
  • Purchase or borrow a tow float or similar floatation device to ensure your safety in the open water.
  • Choose a location that you are familiar with where you can exit the water quickly if needed.
  • Take a basic first aid kit with you.
  • Make sure you acclimatise to cooler water temperatures; cold water shock can be deadly. Never dive or jump straight in, instead enter the water slowly and allow time for your body to get used to the temperature, ensuring the cold water shock response (where your body initiates a gasp reflex) has passed and your breathing is under control.
  • Beware of cold water incapacitation (where your muscles don’t function as well). Stay near the shore so that you have a better chance of getting out of the water successfully at short notice.
  • If you are swimming rather than dipping, consider wearing a wetsuit and your BCRT beanie to keep your head warm and visibility high.
  • Never go beyond your comfort zone; start small and build up to a level you can tolerate. There is no obligation to immerse yourself to your neck; we highly recommend that you do not immerse your head.
  • If you find yourself struggling in the water, float to live.
  • Gradually warm up; pat yourself dry and put on warm, dry layers including a thick jacket, hat, gloves, socks and be sure to change in a sheltered place.
  • Avoid standing still and instead move to a warm location.
  • Do not drive until you feel well enough to do so.
  • If you feel very cold, disoriented, or dizzy stop your challenge and seek help immediately.
  • Have a warm, sugary drink like a hot chocolate or coffee to re-fuel and warm up.
  • Please let your family/friends know you are taking on this challenge, particularly if you are taking part alone.
  • Ensure you know where to go for help should you need it.
  • Set up your ice bath; this could be a bath or paddling pool.
  • Make sure you have towel and warm clothes nearby.

During the dip:

  • Make sure you acclimatise to cooler water temperatures; cold water shock can be deadly. Never dive or jump straight in, instead enter the water slowly and allow time for your body to get used to the temperature, ensuring the cold water shock response (where your body initiates a gasp reflex) has passed and your breathing is under control.
  • Beware of cold water incapacitation (where your muscles don’t function as well). Stay near the shore so that you have a better chance of getting out of the water successfully at short notice.
  • If you are swimming rather than dipping, consider wearing a wetsuit and your BCRT beanie to keep your head warm and visibility high.
  • Never go beyond your comfort zone; start small and build up to a level you can tolerate. There is no obligation to immerse yourself to your neck; we highly recommend that you do not immerse your head.
  • If you find yourself struggling in the water, float to live.

The following guidance is from RNLI:

  • Fight your instinct to thrash around,
  • Lean back, extend your arms and legs.
  • If you need to, gently move them around to help you float.
  • Float until you can control your breathing
  • Only then, call for help, swim to safety or continue floating until help arrives.

Post-dip:

  • Gradually warm up; pat yourself dry and put on warm, dry layers including a thick jacket, hat, gloves, socks and be sure to change in a sheltered place.
  • Avoid standing still and instead move to a warm location.
  • Do not drive until you feel well enough to do so.
  • If you feel very cold, disoriented, or dizzy stop your challenge and seek help immediately.
  • Have a warm, sugary drink like a hot chocolate or coffee to re-fuel and warm up.

Ice Bath & Cold Showers

Before:

  • Please let your family/friends know you are taking on this challenge, particularly if you are taking part alone.
  • Ensure you know where to go for help should you need it.
  • Set up your ice bath; this could be a bath or paddling pool.
  • Make sure you have towel and warm clothes nearby.

During:

  • If showering, take a regular hot shower then gradually lower the temperature to end with a 10-30 second cold water shower.
  • If taking on an ice bath, there is no minimum time to be in your ice bath; start small, build up gradually and never go beyond your comfort zone.
  • If you feel very cold, disoriented, or dizzy stop your challenge and seek help immediately.
  • After your ice bath warm up gradually. Pat yourself dry, put on warm, dry layers.

After:

  • Gradually warm up; pat yourself dry and put on warm, dry layers including a thick jacket, hat, gloves, socks and be sure to change in a sheltered place.
  • Avoid standing still and instead move to a warm location.
  • If you feel very cold, disoriented, or dizzy stop your challenge and seek help immediately.
  • Have a warm, sugary drink like a hot chocolate or coffee to re-fuel and warm up.

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