What to apply before swimming?
Apply Sunscreen Before Swimming Ensure that you apply it generously at least 20 minutes before hitting the water and reapply every two hours. This step is critical in protecting your skin from sunburn, UV damage, and the drying effects of chlorine. When should I eat after a swim to optimise my recovery? The sooner you eat, the better and ideally within 30 minutes to an hour of your swim. This is because your body is at its most receptive during this time – it needs the nutrients to kick start the growth and repair process following your training session.Swimming burns calories and can help people manage their weight, tone their muscles, and improve their overall health and fitness. This activity engages several different muscle groups and the cardiovascular system, and it can provide an excellent workout for a wide variety of individuals.Remember to also stay hydrated by drinking plenty of water before and after your swim, and to avoid heavy, greasy, or spicy meals that could cause digestive issues while swimming.Everyone has different levels of comfort regarding eating around swimming, so it’s important to trial what works for you. In general, allow 2-4 hours before your swim if you’ve eaten a larger meal, and 30 minutes – 2 hours following a small snack.Swimming can be a skincare routine in itself. The act of treading water stimulates circulation, which helps keep the skin clear and improves its elasticity. When you have good circulation, toxins don’t stay in your body too long, and all the nutrition you get gets absorbed quickly.
What should I drink after open water swimming?
One popular strategy employed by open-water swimmers is to consume fizzy drinks such as Coca Cola immediately after a swim in order to help prevent the risk of stomach bugs. The theory is that the ingredients in these drinks (such as phosphoric acid) can help kill off harmful bacteria in the digestive system. Fruit Juice & Soda Hydrate with water or sports drinks instead of fruit juices and sugary sodas, as these can cause bloating and cramping.
What to wear for open water swimming?
You could expect to take goggles and swim caps, which you’d usually take to the swimming pool, but there are other items that you may want to consider also. Swim socks, boots and gloves are all important outdoor swimming essentials, especially if the water is particularly cold. In this guide, we look at the key features you need to look out for when choosing a pair for your open-water swimming. So, you can swim with confidence while training or competing. Your goggles need a wider lens or a curved lens to enhance your vision. This is super important in most outdoor swimming environments.All you need is a swimsuit, a pair of goggles, and a swim cap. However, once you start competing, you’ll quickly discover what equipment do you need for swimming to succeed. In addition to the essential swimming equipment for kids, you’ll also need fins, paddles, and kickboards.
What not to do before swimming?
Make sure that you DON’T: Eat a lot before swimming – Having a large meal before entering the swimming pool will make you feel heavy in water while also seeing you tire quicker, making your swimming session last shorter than it should. Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes and brown rice, are a great source of energy for swimmers. A diet that contains these slow release carbs will keep you energised and help you swim for longer but they can take time to digest.Good pre-swim foods that supply energy include porridge oats, wholegrain bread, pasta, sweet potatoes, and beans. For our swimmers who just want to feel energised and are after more exciting meals, then we recommend trying foods such as bagels, smoothies, yoghurt, eggs and bananas.Pre-Swim Snack Bananas have long been the go-to pre-activity snack. They’re rich in potassium, which helps prevent muscle cramps and provides a quick energy source. Grab a banana 30 minutes before you start swimming for that extra boost.
What stroke is best for open water swimming?
Other strokes—Most of your open water swimming will be done with freestyle as it’s the fastest and most efficient. There are occasions, however, in which other strokes come in handy. If you’re way off course and must make a correction, it’s good to have a decent breaststroke. Stay shallow and close to the water’s edge, swimming parallel to it so that it’s easier to get out and you know more quickly if a current or tidal movement is taking you off course. Use whichever forward stroke is most comfortable – but avoid backstroke as it’s harder to keep track of where you’re headed.