Before you get in: the swimmer check

Most swim safety advice is about the water: how cold it is, which way it's moving, what's in it. This guide is about the swimmer. It's a check you can run before every swim, covering how you are on the day, what you've brought and who knows where you are.

Why it starts with you

The Outdoor Swimming Society's code asks you to assess the risks every time you swim, and to know your limits and swim within them, because "there is no such thing as a safe swim spot, only safe swimmers."

You can't change the water on the day. You can change the state you arrive in: fed, watered, rested, with the right kit and a plan for getting warm afterwards. That counts most in cold water, where RLSS UK warns that cold water shock happens within seconds and makes you gasp and lose control of your breathing. Cold water shock explains what happens in that first minute and what to do about it.

The check isn't there to talk you out of swimming. It's there so you have a better swim. For the water itself, there are guides for lakes, rivers and the sea, and the open water safety checklist covers what to know before you go anywhere near the water. This one is about you.

How are you today?

Four quick questions about how you're feeling. They're covered properly in Eaten, hydrated, slept.

Food. You don't need to wait an hour after eating. The American Red Cross's scientific advisory council concluded that swimming within an hour of eating doesn't increase the risk of drowning, and the NHS list of causes of leg cramps doesn't mention food. What matters is not swimming on empty. Northern Ireland's government advice suggests a snack such as a banana before a long session of exercise.

Drink. Have a drink in the one to three hours before a swim, and don't swim if you've gone twelve hours without one. Northern Ireland's government advice says to drink plenty before exercise rather than waiting until you're thirsty, and the NHS lists not drinking enough among the causes of leg cramps. A drink means water, though. London Fire Brigade's advice is never to swim after drinking alcohol.

Sleep. After a bad night, consider a shorter swim and listen to your body. The NHS lists finding it hard to focus among the signs of too little sleep, though it also says a few nights of bad sleep are usually nothing to worry about. A rough night is a reason to keep it short, not necessarily to stay at home.

Stress. The NHS says stress can leave you struggling to make decisions. If you're feeling particularly stressed, make it a short dip to enjoy where you are, and leave fitness swimming for somewhere more controlled, like a pool.

Apart from going twelve hours without food or drink, none of these should stop a swim on its own. But they add up. A long gap since your last meal, a bad night and a stressful week together are a reason to think again.

What's in your bag

The full list runs to eleven items: swim costume, wetsuit, tow float, a drink, a warm layer for afterwards, towel, mobile phone, whistle, swim cap, goggles and a bobble hat. The open water kit list goes through each one. The four essentials, and what each is for:

• Tow float, to be seen. RLSS UK recommends a brightly coloured one. The Outdoor Swimming Society describes floats as being for visibility and carrying things, and points out they aren't sold as flotation devices, so don't treat one as a life jacket.
• Whistle, to call for help. RLSS UK lists a pealess whistle as one means of calling for help. Swim England's signal, if you tire or need help, is to hold your float, blow three times and raise a hand.
• Phone, to raise the alarm. RLSS UK says to keep it fully charged and in a waterproof pouch. In the UK, the number is 999: ask for the Coastguard at the coast, or Fire and Rescue inland.
• Drink, for before and after. RLSS UK's advice, published by the Met Office, is to bring plenty of warm clothes and a hot drink for after your swim.

Bring the warm layers, towel and hat too. Swim England warns that you can chill off very quickly after a swim, even on a warm day.

Lay it out before you get in

This is the step most people skip, and the one you'll be glad of when you come out. The Outdoor Swimming Society explains that your core temperature can keep falling after you're out of the water, which it calls afterdrop. Its advice is to get wet layers off, dry yourself as soon as possible and not hang about on the bank. Swim England says the same: get into warm clothes as soon as you can.

That's much easier when it's laid out ready. Towel on top, then each layer in the order it goes on, hat and gloves where you can grab them, and something to stand on while you change, which the OSS suggests so you don't lose heat through your feet. Keep it somewhere dry, out of other people's way, and as close as you can to where you plan to get out. The kit list has the full routine.

Someone should know where you are

The swimmer check covers how you are, and that includes who's looking out for you. Before you head somewhere without signal, send a friend a message saying where and when you're swimming.

RLSS UK's advice, via the Met Office, is to let someone at home know where you're swimming and when you expect to be back. Swim England adds that if you're driving, tell them where you've parked. Swim England also notes it can be riskier to swim on your own, and the Met Office advice points out that swimming with others means there's always someone to help in an emergency.

If in doubt, get out

If you ever feel uneasy in the water, get out straight away.

An early exit isn't a failed swim. A few things make it easier to act on:

Know your way out before you get in. RLSS UK's advice, via the Met Office, is to research the best exit points before you enter the water. Swim England suggests having a backup plan for where to get out in an emergency, too.

Keep an eye on each other. Swim England's advice is that if your swim buddy's stroke slows, loses power or turns uncoordinated, their muscles are probably getting cold, and if they start to mumble they should get out straight away. Hypothermia: the signs covers what to look for in yourself and the person next to you.

Settle your breathing before you decide anything. If you panic, turn on your back somewhere safe and breathe in for three and out for six. RLSS UK and the Outdoor Swimming Society both advise learning to float on your back if you get into trouble. Panic in the water has the full technique.

If someone else is in trouble, don't go in after them. Swim England's advice is to call 999 or 112 straight away rather than entering the water yourself. Who to call if it goes wrong has the details.

Where Wild fits

Wild's spot pages show today's conditions: water temperature, weather, tides at beaches, river level and rainfall on rivers, and the official bathing-water rating where a spot is a designated bathing water. There are reports from swimmers who've been there, and a 7-day forecast.

All of that is about the water. None of it can tell you how you slept, whether you've had breakfast or whether your whistle is still in last week's bag. Wild shows the conditions; the swimmer check is yours. Find your spot, read the conditions, then run through the questions below.

The swimmer check, in one place

• When did you last eat?
• When did you last have a drink?
• Did you sleep well?
• Are you feeling particularly stressed?
• Do you have all your kit, including a tow float, drink, whistle and phone?
• Is it laid out in the order you'll put it back on, somewhere dry?
• Does someone know where you are and when you'll be back?

It takes a minute in the car park. Then, once you're in, the last rule applies for as long as you're in the water: if in doubt, get out.

Sources

1. Outdoor Swimming Society, The Outdoor Swimmer's Code
2. Royal Life Saving Society UK, The Water Safety Code
3. Met Office (advice from RLSS UK), Top tips for safe open water swimming
4. Swim England, How To Stay Safe In Open Water
5. Swim England, How to prepare for your first open water swim
6. Outdoor Swimming Society, To(w) float or not to(w) float?
7. Outdoor Swimming Society, The Subtle Art of Warming Up
8. American Red Cross, Should You Eat Right Before Swimming?
9. NHS, Leg cramps
10. nidirect (Northern Ireland government), Eating well and keeping active
11. London Fire Brigade, Think before you drink
12. NHS Every Mind Matters, Sleep problems
13. NHS Every Mind Matters, Stress

This guide is general information, not a substitute for local knowledge or training. Conditions change: check them on the day, and if in doubt, don't go in. Images on the blog are illustrations, not pictures of specific spots.