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Time To Take The Plunge!
Are you looking for a New Year challenge?
This January, people of all ages (who are healthy and able) are being encouraged to take a sponsored cold-water dip in aid of Dementia Support at Sage House. Money raised from the event will go towards providing a wide range of dementia services and support for people living with dementia and their loved ones.
The Dip for Dementia challenge can include:
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A dip in the sea, from paddling to total immersion
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Cold water bath
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Cold shower
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Dip in a cold swimming pool or ‘hot’ tub
Cold water therapy is widely praised for the benefits it can bring to our mental health when it is used in the correct way.
All safety considerations should be taken into account before taking part in the Dip For Dementia. Therefore, we would urge everyone to read through and agree to the following safety dos and don’ts before taking the plunge.
How do I take part?
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To get started, choose your challenge and when you're going to do it. You can set your own version of the Dip For Dementia challenge, depending on what you feel would be demanding, but without putting yourself at risk.
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Read our Dos & Don'ts, Top Tips and Terms & Conditions below.
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Now you can set up your JustGiving Page. This makes it easy for your friends and family to sponsor your dip and raise money for people living with dementia in West Sussex. To create your page, click here and follow the steps - make sure to select Dementia Support as your chosen charity! If you get stuck, here is a tutorial on how to set up a page, or call our fundraising team on 01243 958460 and we will help you.
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Share your JustGiving page and get sponsored.
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Share your dip on social media using the hashtag #DipforDementia, and nominate a friend to take on the challenge too. Make sure you tag us in your posts so we can celebrate your achievement with you!
Safety Guidelines - Cold Water Immersion Dos and Don'ts
At Sage House we take the safety of our customers and supporters extremely seriously. Therefore, we would ask that anyone who takes part in the Dip for Dementia reads the following safety dos and don’ts before they undertake this challenge.
Once you have read the points below and agreed to follow the guidelines, tick the Terms and Conditions box below to let us know that you will be following these best practices when you take on the challenge.
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Don’t go for a dip on your own
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Don’t go at high tide or when the sea is rough
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Don’t dip at night
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Don’t go above your waist
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Don’t dip if you have underlying heart conditions
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Don't push yourself to be in too deep or too long
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Don't take part if you have any health issues or concerns without seeking medical advice first
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Do wear a hat and neoprene gloves and socks
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Do breath work – calmly and slowly
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Do have a robe, towel and easy to put on clothes ready when you get out the water
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Do check the tides before you dip
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Do dip with a companion or friends
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Do have a hot drink after your dip
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Do have fun!
Top tips for doing a cold-water challenge
Warm up
If you hit the water when you are already warm the experience is going to be a whole lot more enjoyable. Have a bit of a trot around the beach or jump up and down for 10 minutes before your swim and you’ll not only generate heat, but you will also better prepare your body to deal with the shock of the cold water.
Get your kit together
After your dip have your towel/dryrobe and clothes ready! No zips or buttons to fiddle with. Have loose clothes, top and trousers which are easy to put on like a tracksuit or lounge wear. Have a flask of hot tea of chocolate ready for when you get out.
Suit up – what to wear
Wearing a Neoprene headband or Swim Cap works wonders or simply a woolly hat. Neoprene gloves and socks are recommended and even wear a wetsuit and skins if you want to cover up more.
Get in the right head space
Think “warm thoughts”! Focus on how great you’ll feel when you get over the initial cold water shock and have achieved your challenge.
Getting in – take your time but keep it moving
Only go as far as you want – up to your knees – up to your waist – dunk under – and you do not need to set yourself a time, do as much as you can.
Getting out
When you are ready, slowly get up and out. Slip into your dryrobe or wrap yourself in a large towel and begin getting changed right now!
Warm up after your dip
The colder the water and the longer you have been in, the more you will experience an after-drop of your core temperature.
Once you have your clothes on, now is a good time to get some warm drink and food down you. Fuel the inner fire. Eating and drinking are great ways to generate heat.
Use ready warmed hot water bottles. Keep it wrapped in your clothes, so they are super warm when you put them on.
During your post dip recovery, it is tempting to hunch up and shiver. If you keep moving, open your chest up and breathe calmly and deeply, you will recover much quicker.
It is tempting to rush off and jump into the nearest hot shower or bath. This is NOT a good idea and leads to a too quick drop in blood pressure due to the vasodilation caused by the heat. Allow your body to warm up naturally using the tips discussed above.
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Do I need to make a Will? Why make a Will?An up-to-date Will is essential to ensure your personal wishes are met and that your loved ones and the causes you care about are looked after financially. This includes how to provide for your partner, and who you appoint as guardians to look after your children or dependents, if they are below 18 years of age when you pass away. If you haven’t left clear instructions, the Court may make these decisions. This can often take time and may cause concern for your loved ones. Making your Will ensures a smooth process to provide for those you want to. If you pass away without a Will, the government will coordinate the distribution of everything you own (your estate), without knowing your personal wishes. If you have no surviving relatives who can inherit under the rules of intestacy, your estate passes to the Crown. It is never too early to make your Will. If you’re over 18 you can make a Will which can be updated as your wishes, circumstances, and family arrangements change over the years.
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How do I know what to leave in my Will?We often don’t realise or understand the potential value of our assets and may wonder if it is worth making a Will or leaving a gift to charity. It is worth checking everything you have in your possession as you may be surprised. For example, do you own your own home, have life insurance, savings, a new car or private pension? Your Will is the only way to ensure those you care about benefit from your estate, assets, wealth, and/or belongings. When preparing a Will, you will go through all of this with a solicitor. It might sound daunting and challenging, but creating a checklist can be helpful. Once you have your total assets, you need to deduct the value of your debts to figure out the overall value of your estate. Then you can draw up a list of everyone you wish to benefit from your Will, from what, by how much, and in what way – and if you would like to give a gift to Dementia Support. It is important that you have a properly prepared and witnessed will if you want to have any say in what happens to your assets after you die.
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How can I be sure my Will is valid and accurate? Do I need a solicitor?A Will is a legal document and trying to write your own can be difficult. You must also have the legal and mental ability to make or alter a valid will, to avoid it being declared illegal. If your estate and belongings are complicated to evaluate, a professional can help you ensure those you care about don’t pay any more Inheritance Tax than they need to. We recommend you use a solicitor or professional will-writer to make sure that your Will is prepared and approved by an experienced person and is legally correct. They can also advise you on the best people to formally witness and sign your Will. The cost can vary from one solicitor/will writer to another. On average, you could pay between £80 and £150 to arrange a new single Will, and slightly more for Mirror Wills, which are two standard Wills, ideal for a couple. If your Will is not straightforward the cost is likely to increase, but a solicitor can confirm this before proceeding. There are many professional Will writers and there are often discounts available, particularly throughout October and March.
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What is an Executor?An executor is a person who is legally responsible for making sure the instructions in your will are carried out as you requested. Your ‘estate’ is everything you own including money, property, possessions, and any personal wishes regarding funeral arrangements. You can choose up to four executors, if there's more than one executor, all decisions must then be made jointly. Often, at least two executors are appointed, just in case one passes away or is otherwise unable to carry out their duties. Executors can be a friend, family, or a solicitor and can be someone who is named in your Will. It's important you check with them to explain what’s involved and make sure that they're willing to take on this important role. A professional Will-writer can help you to consider who is best for this role. If you don’t know anyone you feel would be suitable or willing to take on the role you could appoint a professional executor, such as a solicitor or an accountant. A professional executor will usually charge for their services which will be paid for out of your estate.
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What is Inheritance Tax (IHT)?Inheritance Tax (IHT) is a tax that is charged on a portion of your estate at the time of your death. If the value of your estate (your assets minus your debts) including your home, is over £325,000, Inheritance Tax will be payable on the excess at a current rate of 40%. All gifts to charities, however, are exempt from Inheritance Tax and the value of your estate is calculated after the value of those gift(s) have been deducted. Currently, where 10% or more of an estate is left to charity a reduced rate of 36% IHT is applied. Planning your estate and making your personal wishes clear can reduce liability for inheritance tax and ensure that your family and friends inherit as you would wish. Everybody’s financial affairs are different, so we always recommend talking to your solicitor or financial advisor. By making special provision for Dementia Support in your Will, your gift can help people living with dementia in the future. Your gift will enable individuals, couples, families, and loved ones to better understand, cope, and be supported through their dementia journey.
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Where can I start?Creating a checklist can help you with three important parts of your Will. (Please note, it is not a substitute to a Will and is not legally binding in any way). A – Calculate the value of your estate by listing the value of everything you own and subtracting the debts your owe. B - Decide who you would like to leave gifts to and what you want them to receive. C – Decide who you want to be your executor(s), and, if you have any children under 18 years of age, who you would like to be their Guardian(s).
Terms and Conditions
Before you take the plunge, please take the time to read our safety guidelines and fill in your details below.
10 Benefits of Cold-Water Immersion
Dip for Dementia will run throughout the month of January and participants can nominate friends or family to do the same, once they have completed their challenge. But, if you haven’t heard of it before, you might be wondering, why did we choose a cold-water challenge in the first place?
Benefits of Cold-Water Immersion
In recent years, the concept of cold-water immersion has grown in popularity and increasing numbers of people of all ages are taking the opportunity to enjoy the many benefits that it can bring. Cold-water immersion can be experienced in several different ways, including taking a daily cold shower, cold weather sea swimming, or using a cold tub or cold bath. Athletes have been using cold-water immersion for years as a way of helping the body to recover quicker following extreme exercise. And there are also many reasons why the average person might choose to do the same. It’s thought that, in a similar way to taking regular exercise, cold water therapy can benefit your health. This is because the body is put under stress which encourages it to react in a robust way, boosting your immune system and helping you to feel stronger and fight off illness better. Other benefits which are believed to come from cold water immersion include the following: •Alleviation of depression and anxiety •Improved focus and alertness •Reduction of pain and inflammation •Improve mood and feeling of wellbeing •Increased metabolism and lowered cholesterol •Protection of brain function •Improved physical performance •Reduced muscle stiffness •Help to cool down after exercise
Make Sure you Stay Safe
The increased levels of dopamine and serotonin can leave you feeling on top of the world, once you’ve taken the plunge, but it’s vital to make sure that you take into account all safety precautions before you do so. Cold water therapy can be quite dangerous if not used properly and in some cases can cause people to go into cold water shock, develop a heart rhythm disorder or hypothermia. For people with health issues, or conditions such as asthma, these situations can become life threatening. You can follow our safety guidelines for more details on how to stay safe when planning cold-water immersion. Safety tips when immersing yourself in cold water include never doing a cold-water plunge on your own or at night and not pushing yourself to be in too deep or for too long. If you would like to take on the Dip for Dementia challenge in aid of Sage House, then we are asking everyone to agree to follow our safety guidelines first. Once you have done this, just set up your own Just Giving page, link it to our event and away you go! All money raised will go towards provision of the wide range of dementia support services which are available at Sage House. For further information, get in touch with a member of our fundraising team today.
* Please note that the Dip for Dementia is a challenge intended only for people who are fit and healthy enough to take part safely. If you’re in any doubt, please consult a medical professional first.