6 Tips and Tricks While Swimming in the Summer Heat
The sun beams down, striking you with overwhelming heat. In the warm water, you feel heavier and heavier with every stroke. The clustered lanes are filled with sweaty, out-of-breath swimmers. Swimming outside can be one of the greatest joys of summer. But it can also be a serious challenge, especially in the “dog days of summer” in July and August.
In order to maximize your performance in the pool, it’s important to stay healthy and safe in the water during outdoor competition. Here are some tips for surviving the heat of summer swimming.
Bring Water … and Maybe More!
Surely, you’ve heard the speech from your coach by now. Bringing water to practice is incredibly important, not just to succeed in the pool but to keep yourself safe. Severe dehydration leads to fatigue, which could cause fainting or even shallow water blackout.
Water is a great start, but sometimes, an extra boost during sets is helpful, especially in tough conditions. There are many options. Sports drinks can be good for replenishing electrolytes, and provide a quick boost. There are also specific electrolyte powders, which can be placed in water and used to hydrate. All of these devices can serve as tools to ensure the water and electrolytes lost from sweat (yes,you sweat underwater) are replenished.
Avoid the Sun on Competition Days
Naturally, summer is a time to be outside. There is a regular temptation to spend time outdoors with friends, due to the beautiful weather. However, it’s essential on meet days to stay out of the sun, in order to maximize your rest.
Staying inside during the day is incredibly important, as it ensures you’ll be fresh when you arrive at the meet. But controlling your sun intake at the actual meet can be just as important. Find a tent, pavilion, or any area with shade, in order to withstand the draining effects of the sun.
Warm Up/Warm Down Frequently on Competition Days
Resting and hydrating does a lot of good for a swimmer on race day. Hours of sitting outside will eventually lead to exhaustion, no matter how much you do to prevent it. One solution can be a swimmer’s best friend: the warmdown break.
Every pool is different. The key is to find time and a place to warmdown and take advantage whenever possible. Getting in to warm up doesn’t even have to mean swimming. Sometimes, hopping in just to cool off, even before a race, makes all the difference on a hot day.
Invest in the Right Goggles
This point seems like an obvious one, as the blinding rays of the sun can ruin any backstroker’s best effort. What most don’t think about, however, is that the glare of the sun can impact any race as you look up to breathe. This makes finding the right goggles essential.
Most brands offer both mirrored and polarized options in racing goggles, both of which have serious benefits for outdoor swimming. Mirrored goggles offer a flashier look, reflecting the sun’s rays from one’s eyes. Polarized goggles, on the other hand, block out the glare. Lots of goggles even offer both options.
Here are some great options, which Swimming World recommends.
Sunscreen!!!
“It’s just going to wash off in the pool.” It’s an excuse I hear all the time.
There is an argument to be had, as some sunscreens will fall victim to a pool’s chlorine, or wear off due to heat. However, even the lessened protection that sunscreen provides from a pool can still be worth it. Conditions like sun poisoning can stem from extensive time in the sun, which a multi-hour swim practice would qualify as.
Instead of skipping out on sunscreen, consider looking for water-resistant sunscreens, or applying the substance early to allow it to soak in. Keeping your skin healthy and safe will leave you in prime shape to give your best performance in the water.
Training in the Heat Will Pay Off
While swimming outside can be exhausting and difficult, it does have its rewards. Studies show that training in heat can improve conditioning and tolerance to the conditions. This tolerance can boost conditioning in all temperatures, possibly even giving you an advantage over opponents during the winter.
