Water | Sports Coach

The Importance of Adequate Hydration for Athletes

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The advice to drink enough water on a daily basis is a common one from nutritionists and fitness coaches. This recommendation is especially important for athletes and anyone engaging in constant and strenuous physical activity. The majority of the weight of the human body is made up of water. Even muscles, which are often thought of as solid mass, consist of water to the tune of over 70% of their weight,

The Consequences of Low Water Intake

When athletes do not drink enough water, negative processes take place in the body. An athlete loses water through a variety of ways. Intense athletic activity leads to an overheated body and excessive perspiration. Add to that the regular loss of water through breathing and elimination and the end result is a body that is dehydrated and needs continuous fluid replenishment. A dehydrated athlete can suffer from both physical exhaustion and mental fatigue. Additionally, when the body is dehydrated, blood volume is decreased, leading to the slowing down of the sweating and cooling mechanism.

Determining How Much Water to Drink

There is no set advice that fits every athlete when it comes to the subject of hydration. Many factors come into play. The intensity of the daily activity, the length of physical exertion, the heat of the environment and a person’s own fluid reserves all play a role in determining how much water a particular athlete should drink.

The thirst mechanism should be heeded. If an athlete is feeling thirsty often, he is not drinking enough water. Ideally, athletes should drink before and during their workouts, and immediately after exercising.

Filed Under: Fitness, Sports Tagged With: Dehydration, Physical exercise, Water

When is Not a Good Time to Swim?

Swimming is great for overall health and fitness but there are times when it is better not to swim and put yourself or other swimmers at risk.

Swimmers should not swim if they have either an open wound which has not healed, an infection which has not yet been taken care of, an airborne disease which can very easily be passed to other swimmers, or conditions like diarrhea and vomiting which can soil the pool water and make it dangerous for other swimmers.

Swimmers should make sure that they use laundered swimwear before going into the pool and that they have showered thoroughly with warm water and soap before immersing themselves into the pool water.

People with open wounds can easily transfer blood borne pathogens into the water and other swimmers in proximity can easily either ingest or expose their skins to such pathogens resulting in potentially harmful consequences. Similarly, people who are suffering from seasonal flu or common cold should stay at home and avoid going to the pool since they have the potential to spread the flu in a public place like a swimming pool faster than any other venue.

Those swimmers who are suffering from diarrhea should avoid going to pool since fecal matter is one of worst offenders in transmitting pathogens to other humans and can result in many more victims including women, children and elderly.

People who are prone to vomiting either due to some sickness or bad food should watch out for such tendencies and should take adequate precautions such as observing their own condition before entering the pool and taking appropriate medication to prevent it from happening while in the middle of swimming.

Swimmers should be also very courteous not to sneeze with an open mouth or spit indiscriminately in the pool water as this is liable to pollute the pool water and create harmful and unsavory environment for other swimmers. If an urge to spit or sneeze arises, swimmers should leave the pool immediately and use a wash basin or shower facility to take care of such situations before reentering the pool.

Filed Under: Swimming Tagged With: swimming, Swimming pool, Water

Is there any way to treat allergies manifesting from swimming pool water?

Some swimmers are not very tolerant of the chemicals in the pool water and they suffer from frequent allergies and rashes on their body. This adverse effect forces them to stop swimming for a while until they repeat these attempts to acclimatize to pool water again and again.

Allergies or rashes can lead to loss of interest in swimming and people might try running or perform other aerobic exercises to maintain their health and fitness levels.

However, there might be an easy solution to these problems if swimming is absolutely essential for aerobic exercise, since many patients suffering from arthritis, spinal injuries, knee and ankle injuries cannot run or walk without pain and need swimming as a low impact exercise to remain fit and healthy.

The first thing to do is to visit the family doctor and ask them for advise. They might be able to prescribe certain anti-allergy medications or anti-histamines for itching and rashes. Those swimmers who have not found any solutions through their primary care doctors can visit a dermatologist or immunologist to seek additional solutions or advise on the future course of action.

Apart from these steps, allergy or rash prone swimmers can try different swimming pools to see if they can tolerate chemical cocktails in some pools better than the others. In addition, swimmers can also wear full body swim suits and put on goggles, ear plugs and train themselves not to ingest even the least bit of water. This can be done by proper training in breathing techniques which ensure no pool water will be ingested while swimming.

Swimmers can also ask their doctors if there are any food supplements they can consume or avoid certain kinds of foods or drinks which might help boost their immune system against such adverse reaction to pool water.

Filed Under: Pools, Swimming Tagged With: swimming, Swimming pool, Water

Fitting Through the eye of a Needle

It has been said that when you want to get your swimming skills to the next level, you have got to be able to get long enough and lean enough that you can fit through the eye of a needle. While you could never actually fit through a needle’s eye in the literal sense, you do need to get as long and lean as you possibly can. After all, being more lean will allow you to move through the water more efficiently. And the longer you can get, the more effectively you will be able to stroke your way through the water. Between these two goals, you will be able to accomplish incredible things in any race, or even in a situation where your life may very well depend on swimming quickly and efficiently.

The longer you get, the further out you are going to be able to reach. In a swimming stroke, your primary source of momentum is going to come out of your ability to reach out as far as you can, and push your way through the water. You use up the most energy when you are actually pushing the water, so you are going to end up getting the most bang for your buck through pushing your arms forward (generally through the air) and getting your body moving toward the finish.

In the case of being lean, this is nothing more than being aquadynamically sound. Naturally, the thinner you are, the more effectively water is going to travel over you. If you are blocking water flow, the way a child’s block would do, you are going to have a very hard time pushing yourself through the water. But if you are allowing water to flow over you like a wing, you are going to soar past the competition and fly straight onto the podium. Okay, you won’t literally do that, but you just might feel like it while you’re going along.

Filed Under: Pools, Sports Tagged With: Eye of a needle, Water

Swimming with fins

A lot of swim coaches make the use of swim fins mandatory during practice. While some old schools of thought argue against them, fins can add a tremendous element to your swimming routine.

One type of fin in particular is the positive drive fin, or PDF. This little number squeezes your foot into what looks like a rubber hoof that’s been flattened out. The rounded short fin can give a swimmer much greater friction with the water, and really enhance a workout.

A great swimming sequence can incorporate swimming first with swim fins in place, and then swimming the same circuit again without fins but at a higher speed. The theory is that the positive drive fins will train your leg muscles and help to perfect form. Then, when you train without them you will be more agile and nimble in the water.

On strange side effect is what one swimmer referred to as the toothpick foot. After swimming with the PDFs for a while your foot feels odd after first taking them off. Not to worry, however, as this side effect passes quickly.

A lot of swimmer report a big assist from fins is being able to better feel where their feet are during specific strokes. The power generated from the kick is also a nice offset for the strength required from the shoulder action. This not only has the benefit of working the major muscle group through the legs, but it also preserves the shoulders.

The main advantage of the PDF versus the older, scuba-style swimmers is their relative light weight. Swimming with those boats on the end of your feet required you to change the way you kicked in the water. These smaller fins, however, allow a swimmer to kick essentially the same way they would without fins.

Filed Under: Games, Swimming Tagged With: Swimfin, swimming, Water

Could Your Local Swimming Pool Be a Disease Carrier?

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Millions of Americans chose swimming as a way to get fit and have some fun, especially in the summer months. Public pools are accessible to most neighborhoods, and they offer open-swim sessions year round. Pools are also a common feature in many private health clubs, fitness centers and hotels.

With all these swimmers sharing the same pools, it’s vital to be aware of water-borne germs that can make you and your family sick. The Centers for Disease Control and Prevention even has a name for infectious ailments caused by germs in pools: recreational water illnesses (RWI). These illnesses include a wide variety of infections: gastrointestinal, respiratory, skin and wound, to name a few. The water-borne illness reported most commonly is diarrhea.

Used Properly, Chlorine Kills Germs—But Not Right Away

Just one swimmer with diarrhea can contaminate the water in a swimming pool, even if it’s Olympic sized. Other swimmers can ingest those germs by swallowing small amounts of water.

Isn’t chlorine supposed to kill these germs? Yes, chlorine does destroy most contaminants—but only if the chlorine is used at proper disinfection levels and if water conditions (pH and temperature) are ideal. But even when chlorine is properly used, some contaminants are chlorine tolerant. These germs will eventually succumb to chlorine, but it might take hours—or even days. In the meantime, those germs are swimming in the pool along with all the humans.

How to Protect Yourself, Your Family and Other Swimmers

You can avoid spreading and catching pool-borne germs by taking a few precautions.

• Don’t swallow pool water. Instruct children to try not to get pool water in their mouths at all.
• Before you get in the water, shower with soap. Wash your hands thoroughly after changing diapers or using the bathroom.
• Don’t go swimming when you have diarrhea. Don’t take children swimming when they have diarrhea.
• Check children’s diapers often.
• Don’t change children’s diapers at poolside. Germs can end up in the pool.

Filed Under: Excercises, Surfing, Swimming Tagged With: Swimming pool, Swimming Pools and Spas, Water

Cold water swimming

While swimming in near freezing waters may seem to some the perfect form of torture, it is for others a regular and enjoyable outdoor experience. Take for instance the channel swim in the UK on Christmas Day which brings large numbers of swimmers out of their relatively warm abodes for slips into chilled water.

For those who are interested in breaching this new activity, there are a few basic beginners rules to consider.

First, make sure you have all the necessary equipment. This means everything you will need before, during and after your swim. Prior to your swim, make sure you are warm, dry and stretched. If you have been either drinking or not sleeping the night before, don’t bother getting in the water.

Being hung over or sleep deprived will seriously hamper your body’s ability to deal with the effects of the cold water. Also, make sure you have plenty of warm clothes to change into after your swim. Also, something to stand on when you are changing, like a spare towel or some cardboard is quite handy.

While you are swimming you really should use a swimming cap, if not several. Goggles are also important, along with a set of swim fins. Some people will even use a neoprene swim or dive suit on these swims, which is not a bad idea despite the complaints of some more hardcore swimmers.

A beginner will also want to make sure they are familiar with the methods for getting in and out of the water. If the water is swelling, as it might in colder weather, it’s important to take that into consideration when planning an exit route.

Finally make sure those dry clothes after the swim consist of many lighter layers as opposed to fewer heavy layers. And don’t forget those gloves and a hat.

Filed Under: Games, Swimming Tagged With: Swim cap, Swimfin, swimming, Water

Five Ways Swimming Can Give You a Mental Boost

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There’s no question that swimming benefits your body—greater strength, fitness and flexibility—but exercising in water can do lot of good for your head, too. Swimming can energize your mind, lift your spirits and enhance your sense of well-being. Avid swimmers say nothing beats the calm yet energized mental state brought about by a vigorous session in the water.

Stress relief
Swimming can be an ideal way to take a break from worries, pressures and negative distractions. During your swim time, it’s just you and the water. You are free to focus on nothing but the rhythm of your strokes.

Meditation
Many swimmers report attaining a satisfying frame of mind while swimming that resembles a meditative state. The repetitive strokes, rhythmic breathing, quiet of the water and lack of distractions can lead to a “swimmer’s bliss” that stays with you long after you’re out of the pool. After all, our bodies consist of about 60 percent water, so it’s no wonder we can feel a primal gratification in being enveloped by water.

Self-esteem
Keeping a regular swimming schedule can entail self-discipline, goal setting, time management and prioritizing—all of which raise confidence in our ability to set and meet goals. Add to this the mental and physical satisfaction of exercising in the water. And don’t forget how great it feels when those extra pounds fall away!

Mental acuity
Research indicates that swimming, like all aerobic exercise, may protect against mild cognitive impairment by increasing blood and oxygen flow to the brain and lowering risk of cardiovascular diseases that can harm brain function. Scientists also say that regular aerobic exercise helps the brain work at top capacity by creating new nerve cells and boosting brain chemicals.

Less depression
Many current studies of the brain during physical activity indicate that exercise can have effects that are similar to antidepressant medications. During exercise, levels of mood-lifting brain chemicals are raised—and levels can stay elevated days after the exercise session. Brisk exercise like swimming also can help you get a good night’s sleep, which wards off depression.

Filed Under: Fitness, Swimming Tagged With: Health, Human swimming, Water