||| ABOUT
STRICTLY SWIMMING BLOG |
 There is a common misunderstanding that swimmers don’t need to hydrate as much as land-based sports people as we don’t sweat as much in the water. Sure, studies have shown that we sweat less in the pool, however, this does not mean that we do not dehydrate during swim training. In fact, there are many good reasons why we should maintain hydrating during our workouts, triathlons, and open water swims. You may hear Strictly Swimming coaches consistently harp on the need to hydrate before, during, and after practices. Hydrating is vital to the success of all swimmers. We need water to survive obviously. Every cell in our bodies needs water to function properly. It helps carry nutrients and boosts energy, flushes waste products and is vital to maintain body temperature during swimming workouts or at rest. In fact, during exercise generally, water is much more important as more energy and fuel is being used. Even though you may feel cool in the pool or open water, there is an actual rise in body temperature, hence the reason to keep hydrating during your swimming lesson. The cold temperature of the water does cool the body down and sweating is reduced, however, the body will still dehydrate due to high muscle activity. It is very easy to miss that you are dehydrating when swimming due to the cool water temperature, so it is more important to swimmers to keep an eye on their water intake during a workout. Make sure you have your full water bottle at the end of the pool during practice . Here are some key physiological reasons to maintain hydration:
What to drink when swimming Water is the best drink to quench thirst and replace fluids lost during exercise. Drink water before you start your swimming lesson. Water boasts a huge list of benefits. It’s natural, free, readily available, contains no calories. About sports drinks Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise. Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 mins, However, sports drinks can be high in sugar, so always check out this out before purchasing. Remember that fruit and vegetables contain a high proportion of water, so a fruit snack (such as oranges) can help your fluid replacement. What not to drink when exercising Some fluids are not recommended when exercising:
How much to drink after exercising To adequately rehydrate after your swimming session, aim to drink one and a half times the fluid you lost while exercising. You will need to drink more fluid than you lost while swimming because you will continue to lose fluid through sweating and urination for some time after you have finished your workout or lesson.  Buy some goggles that fit Your swimming goggles should be adjustable but also fit your face width and naturally fit comfortably in or around your eye socket. Remember that your goggles should be fitted pretty tightly to prevent water entering them (this tightness is something you will need to get used to). Your Strictly Swimming London coach can help you with your goggles at the start of your first lesson. Your goggles should be completely fixed on your face (and not move) even during a hard push off the swimming pool wall. Purchase some swimming fins Swim fins offer an array of benefits to the beginner to triathletes to competitive swimmers. Using flippers (fins) helps improve the power of the leg kick to support your stroke when concentrating on technique work in the water. Get the right swimming gear Buy practical gear that fits and not gear that only looks good. Tight fitting swimwear helps reduce drag in the water. The last thing you need is baggy and heavy swimwear that makes it harder to learn to swim as you move through the water. Wear a Swim Cap Wearing an inexpensive swim cap can help protect your hair in heavily chlorinated pools but also helps in keeping medium length and long hair away from your face whilst you try to master breathing techniques. A tight swimming cap will help you move easier through the water if you have long hair. Shaded Goggles for Outdoors If you goal is to do some open water swimming, consider getting some goggles with shaded lenses. They will act like regular sunglasses and protect your eyes from the sun and allow you to follow the direction that you are aiming for.  The guidelines below were released by Swim England to outline the precautions swimmers should take when returning to the pool.
 Long COVID is used to describe signs and symptoms that last for longer than 4 weeks after getting COVID-19 with many people now having symptoms for far longer. Like other respiratory illnesses, COVID-19 can cause lasting lung damage. As we continue to learn about COVID-19, we’re understanding more regarding how it affects the lungs during acute illness and afterwards. There are two stages to what is commonly known as Long COVID:
Roughly 30 to 40 percent of people who contract the virus are asymptomatic and display no symptoms. The rest experience typical COVID-19 symptoms: fever, body aches, coughing, difficulty breathing, nausea and loss of taste or smell. While these symptoms are usually expected to last the duration of the infection, some people are experiencing these symptoms weeks and even months after contracting COVID-19 and clearing it from their system. These people, sometimes called “long-haulers,” are typically in the older age range, but it can be young, healthy individuals as well. One of the main symptoms of long Covid is breathlessness. This can happen even if you did not need treatment in hospital. As with asthmatics, swimming can help build your control of your breathing if you are suffering from breathlessness. Many studies have shown that swimming can actually make your lungs bigger and more efficient in how they process the air you breathe. Following a bout of covid-19, some of our Strictly Swimming London clients have returned to swimming and realised that they were having trouble breathing to normal capacity during workouts and were struggling to swim the distances that they could normally manage (as they were still experiencing the effects of the virus months after infection). Like asthma, the symptom of long Covid is chronic inflammation affecting the lungs and airways. Swimming is a preferred activity for many children and adults with asthma and is associated with a range of health benefits including improved physical fitness and mental well-being. It is now becoming apparent that long Covid sufferers can equally benefit from swimming as their main form of exercise. Moreover, swimming focuses on controlled, rhythmical breathing which can support lung function and help mindfulness and can relieve anxiety during this pandemic. If you are suffering from long covid and breathlessness, please call Strictly Swimming London and we can tailor your lessons to slowly build your lung capacity in the swimming pool.  Following the various lockdowns that the world has endured during the COVID pandemic, we at Strictly Swimming London have recently seen a huge surge in people wanting to take up the sport of swimming for fitness and many new clients have finally decided to take the plunge and learn to swim. But is our sport safe during these risky times? Well virologists at Imperial College London have revealed that their study showed that the Covid-19 virus (SARS-CoV-2) can be neutralised in chlorinated swimming pool water in under 30 seconds. This is great news for swimmers across London and the world, suggesting that the risk of transmission of Covid-19 in swimming pools is extremely low. Covid virus does not survive in the pool The study concentrated on the effects of swimming pool water on the virus and assessed the amount of time and contact needed to neutralise the virus within various chlorine and pH levels. The research established that 1.5mg per litre of chlorine with a pH between 7-7.2 reduced the infectivity of the virus by more than 1000 times in as little as 30 seconds. Additional testing of different chlorine and pH ranges confirmed that chlorine in swimming pool water was more effective with a lower pH – which is in line with current guidance for swimming pool operation. By mixing the virus with swimming pool water, the study showed that the virus does not survive in swimming pool water. It was no longer infectious and suggested the chance of contracting Covid-19 from swimming pool water is tiny. This is amazing news for swimmers. These findings suggest that swimming pools can be safe environments if appropriate measures are taken for lap swimming (not pool parties!) Of course, swimmers still need to maintain social distancing from other swimmers to avoid infection. Strictly Swimming London lessons are held in extremely quiet pools which allow us to maintain social distancing. With our own teaching lane, Strictly Swimming clients can rest assured that they will remain safe during their lesson, as we are separate to the other lap swimmers in the pool. Safety measures in the pool Finally, there are still lots of safety measures in swimming pools right now which help Strictly Swimming London lessons also reduce the risk of transmission. The number of swimmers allowed in the pool at any one time are now limited during this pandemic, showering before and after lessons is required, social distancing in and around the pool is adhered to, sanitising hands and surfaces are still in operation at our pools. The sport of swimming is great exercise, and exercise is important to our physical and mental health — now more than ever. Pools present very low risks for COVID-19 transmission, but with the right precautions, your exercise program should go swimmingly this winter. |