When it comes to adrenaline-filled fun days out, white water rafting is right up there with the best. ROBERT OWEN tried it out.

“LEAN IN”, yells our instructor Jack as we battle one of many fast flowing rapids along a 250-metre hairpin shaped course.

“Get down!” he bellows a second later, as we approach an eye-opening drop.

We are catapulted down it - stomach flip included and all - and then relentlessly headed for the next one.

“Back up!” shouts Jack.

There is not an inch of respite in sight, and on a gloriously sunny Friday at the start of summer there is nowhere else I would rather be than Cardiff International White Water (CIWW).

Ever wondered what it’s like to battle the swells and bumps of the world’s most notorious white water rapids? Ever longed to tackle the towering waves and pummelling holes of the Colorado River, in the Grand Canyon, or the Zambezi River, in Zimbabwe?

Well you can simulate some of the best rafting out there from smack bang in the heart of Cardiff Bay.

Opened in 2010, CIWW is the first on-demand white water centre in the UK, and was developed by Cardiff Council for full international and Olympic competition use.

The International Canoe Federation Canoe Slalom World Cup saw several nations run athletes through its gauntlet ahead of final selections for the 2012 London Olympics in the first major event held there.

It is a first-class facility, and today it is bordered by an ever-growing international sports village taking shape around it.

I was delighted to have the opportunity to give it a go, and invited my sister along for the ride.

We once rafted a beautiful route outside of Vancouver in our teens and I knew she would appreciate the reminder. I also knew she would know what to do if I found myself overboard, as I did in Canada on several occasions. But less about that.

On arrival, Jack told us we would be rafting in a group of six, a mix of men and women.

We changed into our wetsuits quickly, secured our compulsory helmets and life jackets, and made our way down to a jetty into a retained water basin separating the course and compound from the River Ely.

The centre was busy, with several stag and hen parties signed on for the day.

Jack led us through a quick safety induction, and urged to avoid smacking each on the face with our oars. This, we would find out, is easier said than done.

After a quick paddle around the water pool we made our way up the conveyor belt for a first circuit around the £13.3 million site.

The course starts off smooth enough, but any false sense of security was eliminated almost as soon as we reached the first of the artificial rapids.

Jack had already told us there would be instructions to obey and the importance of wedging our feet into the inflatable sides to make sure we stayed inside the raft.

This went out the window almost immediately as water covered us on the first bend. I slipped and immediately smacked the stranger next to me on the helmet with my paddle. Good start.

Things got better for there and by the sixth time around we felt comfortable enough to stay upright throughout, as opposed to crouching down legs crossed like schoolchildren for the first few goes.

Rafting is hard work, and not just on the arms. My legs also ached afterwards, evidence of just how much movement is involved and the reliance on your feet.

To this end it was almost a relief to soothe my aching muscles in the fresh water during some down time back in the basin.

Jack had first challenged us to join the handle of our oars with the rafter opposite us, and lie backwards, with the back of our helmets practically in the water, balancing there. He swore this was possible and that he had seen people manage it time and time again. I remain sceptical given all six of us ended up overboard.

I also ended up relying on my life jacket as we were tasked with running around the outside of the raft as quickly as possible toward the end of the two-hour session.

All-in-all I thoroughly enjoyed the experience, even when I had what felt like 10 cubic metres of water gushing up my nose as we careered through the hair-raising course.

On Wednesday evenings and Sunday mornings, the level and speed of the water are lowered to accommodate children, as young as six, so the whole family can ride together.

The site also boasts a simulated surf machine, and Air Trail, where you can get harnessed up and cross a high ropes timber structure towering above the white water course.

Other activities include canoeing, and kayaking. You can also hire bikes from the site to cycle the scenic Cardiff Bay Trail.

I highly recommend paying it a visit.

Rafting costs between £40 and £55 per person.

For more information see https://www.ciww.com/