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STRICTLY SWIMMING BLOG

WHY YOU SHOULD KEEP HYDRATED DURING YOUR SWIM TRAINING

10/11/2022

 
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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:

  1. The body will recover faster and you will be able to workout at a higher level for longer. Our muscles require water to function and repair during and after a swimming workout.
  2. Our muscles functions better as water is vital in transporing blood.
  3. Prevents cramping during your swim workout
 
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:
  • Avoid cordial juices, soft drinks or juices. These are usually high in carbohydrates and low in sodium.
  • Avoid caffeine, which can be a diuretic (which means it makes you pass more urine, and therefore lose more fluid).

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.
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TIPS FOR LEARNING TO SWIM AS AN ADULT (PART 2 EQUIPMENT)

8/2/2022

 
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​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.
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Swim England guidelines for pool users during Covid

9/12/2021

 
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The guidelines below were released by Swim England to outline the precautions swimmers should take when returning to the pool.
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  • You should not go to the pool or take lessons if you have any COVID-19 symptoms.
  • You should check your local pool's timetable and swimming guidelines before leaving the house.
  • You should aim to arrive at the pool ready to swim, with your swimming costume or swimming shorts on to minimise time spent in the changing room. Once you have finished your swim, you should leave. Shower at home pre and post swimming.
  • You should also shower before entering the pool, the guidelines state, 'showering before you swim is a vital contribution to ensuring the free chlorine in the pool water is available for disinfection of SARS-CoV-2.'
  • Take hand sanitiser with you and ensure any equipment or aids (eg floats/ kick boards) are clearly labelled as yours and cleaned before going to the pool.
  • At the pool, follow the facilities guidelines on the duration of your Strictly Swimming London lesson and social distancing measures when in the pool.
  • When it comes to overtaking in the pool, Swim England have said, 'Choose your lane using the fast, medium and slow signs and by watching those already swimming. Please do not overtake whilst swimming. Before pushing off at each turn, check to see if anyone faster is approaching.'
  • Wide strokes such as butterfly should be avoided when lanes get busy.
  • When resting, Swim England have shared the following advice, 'Whether stopping for a rest or catching your breath after completing your swim, please be mindful that others using the lane will want to keep on swimming without stopping; so keep yourself to the edge of the lane allowing others to turn at the wall, turning head away and allowing others to maintain social distancing measures.'
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Long Covid and Breathing in Swimming

29/11/2021

 
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​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:
  • Ongoing symptomatic COVID-19 – symptoms that last 4-12 weeks
  • Post-COVID-19 syndrome – symptoms that last for more than 12 weeks and can’t be explained by another diagnosis

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).
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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.
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IS SWIMMING THE SAFEST SPORT TO PRACTICE DURING THIS PANDEMIC?

25/11/2021

 
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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
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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.
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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.
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    AUTHOR

    ​Paul started competing in swimming from the age of 8 and eventually went on to represent his country all over the world. During his time at University, Paul specialised in Aquatics and the Biomechanics of Swimming and produced numerous theses on swimming performance. 

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  • About
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    • Swimming Sponsorship
    • Partners & Media
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    • Teaching Jobs
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    • Private Swimming Lessons
    • Weekend Swimming Lessons
    • Shared Swimming Lessons
    • Group Swimming Lesson Dates
    • SwimFit Lessons
    • High Intensity Interval Training
    • Stunt Swimming Test
    • Aqua Therapy Sessions
    • Swimming Stroke Video Analysis
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    • Triathlon Course Dates
  • Pricing
    • Lesson and Course Prices
    • Swimming Gift Vouchers
  • Pools
    • Nuffield Health Moorgate
    • Mandarin Oriental Knightsbridge
  • Contact
    • Book online