Simple Habits to Keep You in the Pool and Out of the Doctor’s Office During Cold and Flu Season
Cold and flu season always seems to show up right when you are training your hardest. Between long school days, early practices, and busy weekends, your body is working overtime. Add in colder weather, potentially dry indoor air, and more time spent around teammates, and it becomes easy to catch a bug that may leave you out of the water longer than you want.
The good news is that you have a lot of control over your health. By taking care of your body and paying attention to recovery, you can stay strong and avoid getting sick. Here are a few ways to help you stay healthy and keep swimming your best this season through the cold months ahead.
1. Drink More Water Than You Think You Need
When it gets colder outside, most swimmers forget to drink water. You may not feel as thirsty as you do in the summer, but your body still loses fluids in practice and throughout the day. The air inside pools and buildings can also be very dry, which causes you to dehydrate faster than you realize.
Keep a water bottle with you everywhere! Refill it before morning practice and try to take small sips all day long and do not forget to have a full bottle before practice starts. Staying hydrated helps your muscles recover, keeps your energy levels up, and makes it easier for your body to fight off illness.
2. Eat Real Food That Fuels You
What you eat has a big impact on how you feel in and out of the pool. Your body needs the right nutrients to stay strong, especially during hard training. Focus on eating a mix of lean protein, complex carbohydrates, healthy fats, fruits, and vegetables.
Protein helps your muscles recover after practice. Carbs give you the energy to get through tough sets. Fruits and veggies are packed with vitamins and minerals that boost your immune system. Healthy fats, like those found in nuts, avocados, and salmon, help reduce inflammation and keep your brain sharp.
Try to eat something within 30 minutes after swimming. Even a small snack like yogurt with granola or a sandwich can help your body bounce back and get ready for the next session.
3. Make Sleep a Priority
Sleep is one of the most powerful tools for recovery and staying healthy. It is when your body repairs itself, builds strength, and fights off germs. Most swimmers need between eight and ten hours of sleep each night.
Getting that much sleep can be tough with early mornings and school, but it is worth it. Try putting your phone or tablet away at least 30 minutes before bed. Use that time to stretch, listen
to music, or read. Even small changes can make a big difference in how rested you feel. When you sleep well, you will notice better focus, faster recovery, and stronger swims.
4. Keep Germs Away from You and Your Team
Germs spread quickly in locker rooms, on pool decks, and in crowded spaces. The best way to stay healthy is to keep things clean and avoid sharing personal items.
Try not to share water bottles or towels. Wash your hands often, especially before eating. Rinse out your water bottle every day with warm, soapy water, and let it dry completely.
Most importantly, if you are not feeling well, sometimes staying home and resting is the best remedy. Swimming while sick slows down recovery and can spread illness to your teammates. It is always better to miss one or two days now than to push through and end up missing an entire week later.
5. Take Care of Your Mind Too
Your body is not the only thing that needs rest. Your mind does too. School, swimming, and life can get stressful, and when you feel overwhelmed, your body becomes more likely to get sick.
Take a few minutes each day to relax. Go for a walk, stretch, journal, or listen to music. If you have a busy week, schedule a short nap or quiet time in the afternoon. Remember that rest days are not a sign of weakness. They are a key part of getting better.
The Bottom Line
Cold and flu season does not have to mess up your training. Staying healthy comes down to small, smart choices that you can make every day. Drink plenty of water, eat nutritious foods, get enough sleep, wash your hands, and take care of your body and mind.
When you do those things, you give yourself the best chance to stay in the pool, stay consistent, and feel your best all season long. Remember, it is not just about how hard you work in the water. It is also about how well you take care of yourself when you are not swimming.
