What to Do Before, During, and After Swimming: Safety Tips

Introduction

Swimming is not only a refreshing and enjoyable activity but also a great way to stay fit and maintain a healthy lifestyle. Whether you’re a seasoned swimmer or just starting out, it’s crucial to be aware of the necessary steps to ensure a safe and fulfilling experience in the water.

In this article, we will guide you through what to do before, during, and after swimming to make the most of your aquatic adventures.

1. Before Swimming

Here is what to do before going swimming

a) Get a sports physical before starting: A sports physical before starting any new sport is essential for your health and safety. It assesses your overall health, identifies risks, manages pre-existing conditions, and tailors training.

Complying with requirements minimizes injuries and optimizes your abilities. Prioritize a sports physical to participate confidently and excel in your sport.

b) Check the conditions: Before heading to the pool, lake, or beach, assess the swimming conditions. Ensure that the water is clean, clear, and free from any potential hazards or signs of danger.

If you’re swimming in open water, be mindful of currents, tides, and weather forecasts. Avoid swimming in areas with strong waves or rip currents, as they can be dangerous.

c) Warm-up and stretch: Engaging in some light warm-up exercises and stretching before swimming helps prepare your muscles for the physical demands of the activity. This can reduce the risk of injury and enhance your overall performance in the water.

Warm-up exercises such as jogging in place, arm circles, and leg swings can help increase blood flow and loosen up your muscles.

d) Hydrate: Proper hydration is crucial for any physical activity, including swimming. Drink an adequate amount of water before heading to the pool to prevent dehydration and ensure optimal performance. Carry a water bottle with you and take regular sips of water while swimming to stay hydrated.

e) Apply sunscreen: Protect your skin from harmful UV rays by applying waterproof sunscreen with a high SPF before swimming. Even if it’s a cloudy day, UV rays can still penetrate the clouds and cause sunburn. Reapply sunscreen every two hours or more frequently if you’re swimming for an extended period.

2. During Swimming

Here is what to do during a swimming session

a) Follow swimming rules and guidelines: Whether you’re swimming in a public pool or open water, it’s essential to adhere to the rules and guidelines set by the facility or relevant authorities.

This includes following proper lane etiquette, avoiding diving in shallow areas, and respecting other swimmers’ space. Please pay attention to any signs or warnings posted in the swimming area and follow them accordingly.

b) Practice water safety: Be aware of your abilities and never push yourself beyond your limits. If you’re swimming in open water, consider wearing a life jacket or buoyancy aid, especially if you’re not a confident swimmer.

Stay within designated swimming areas and be cautious of any sudden changes in water conditions. If you’re unsure about the depth or current, ask a lifeguard or an experienced swimmer for advice.

c) Stay aware of your surroundings: Pay attention to your surroundings while swimming to avoid collisions with other swimmers or objects in the water.

Keep an eye out for potential hazards, such as rocks, branches, or strong currents. If you feel unsure or uncomfortable, it’s best to exit the water and seek assistance.

Avoid swimming alone, especially in unfamiliar or remote areas. It’s always safer to swim with a buddy or under the supervision of a lifeguard.

d) Pace yourself: Swimming can be an intense cardiovascular exercise. To avoid exhaustion or cramps, pace yourself and take breaks when needed. Listen to your body and rest if you start feeling fatigued. Gradually increase the intensity and duration of your swims to build stamina over time.

3. After Swimming

Here is what to do right after swimming

a) Rinse off: After swimming, rinse off in a shower or with clean water to remove any chlorine, salt water, or impurities from your skin and hair. This helps prevent skin irritation and keeps your body feeling fresh.

Use a mild soap or body wash to cleanse your skin, and shampoo and condition your hair to remove any chemicals or saltwater residue.

b) Stay hydrated: Replenish your body’s fluid levels by drinking water or a sports drink to replace any fluids lost during swimming.

Hydration is essential for recovery and maintaining optimal health. Snack on hydrating foods such as watermelon, cucumbers, oranges to further replenish your body.

c) Stretch and cool down: Engage in gentle stretching exercises to cool down your muscles and prevent stiffness or soreness. This can promote flexibility and aid in post-swimming recovery.

Focus on stretching your shoulders, back, hips, and legs to target the muscles most commonly used in swimming.

c) Take care of your swimwear and equipment: Rinse your swimwear and swimming equipment, such as swimming costume/shorts, goggles and caps, in clean water to remove chlorine or saltwater residue. Properly dry and store them to maintain their longevity.

Avoid leaving your wet swimwear in a bag or damp environment for too long, as it can lead to mould or unpleasant odours.

Conclusion

By following these guidelines before, during, and after swimming, you can ensure a safe, enjoyable, and fulfilling experience in the water.

Remember to prioritize water safety, be aware of your surroundings, and listen to your body’s limits. Embrace the benefits of swimming while keeping these essential tips in mind, and you’ll be well on your way to making the most of your aquatic adventures.

Contact us today and sign up for classes near you!

There are many options for kids and adult swimming classes near you if you live in Nairobi, Mombasa, Kisumu, Nakuru, Eldoret or Naivasha. We have individual classes, private lessons and group classes. You can find a class that fits your schedule and meets your needs.

Happy swimming!