Swimming Workouts in Hot Weather
Sip
It is vital to your swimming performance, whether in a swim practice or in a swim meet, to be fully hydrated. The increased heat and humidity of summer can lead to increased sweating, resulting in more water loss, even though you are swimming in a pool of water. To compensate, you should increase your fluid intake daily, keep a water bottle by your lane during workouts, and sip water or a sports drink continuously during a swim meet. If your swim workout is intense, and will last over 60 minutes, many experts recommend a sports drink over plain water. There are several experts that advise using a sports drink for all exercise related hydration needs, since the flavor will often encourage you to drink more often.
Snack
Sometimes, when you are hot, you just don't feel like eating. But if you are working out, and plan to keep on doing so, you need food! If you don't take in enough, you will feel tired and out of energy; your ability to complete swimming workouts at the correct effort level will suffer. You might find that eating small snacks throughout the day is easier than three main meals. You might like to add some frozen bananas, frozen juice cubes, cold (refrigerated) fruits and vegetables, and other items that will both supply fuel and help cool your body.
Shade
That big burning globe in the sky can do serious damage to your skin. It also raises your body temperature, leading to an increase in water loss and calories burned. While it might be impractical to strap an umbrella on your back while you swim laps, you can apply a sunscreen with an SPF of at least 30, using it as directed on the package. It should block both UVA and UVB rays, or at least diminish their effects on your skin. You may need to apply it more often than directed because you will be in the water so often. Look for a "sport" brand that is sweat and water resistant. Don't forget to protect your eyes by using shaded or mirrored goggles - check the label for UVA and UVB ratings. Working out early in the day or late in the evening also helps you avoid the sun's most potent rays.
Sleep
The extra work your body is performing to compensate while swimming in the summer sun and heat means it (you!) need to get adequate sleep. Everyone seems to need differing amounts, but athletes should try and get at least 8 to 10 hours of sleep a day, but this can be difficult to fit in a busy schedule. While it doesn't always have top be sleep - even relaxing is good for recovery - sleep seems to be better. Some ways to make it easier are to take naps and set your goals to include a daily schedule of going to bed and getting up. Look at getting to bed on time as being just as important as getting to swim practice on time, staying hydrated, keeping up your food intake, and protecting yourself from the sun. The rest will help your muscles rebuild and use the fluid and fuels you have remembered to take in during the day. When you have enough sleep, you will find your mind and body can perform much better in and out of the swimming pool.
Swimmers, take care of yourself all of the time, but pay extra attention during the summer. Stay cool, and remember to sip, snack, shade, and sleep.
Swim On!
