You made it to your lesson on time, remembered your swim gear and performed your best in the pool—that’s great—now what? Sure, you can pat yourself on the back, but there’s a few other things you should do before this.
Hit the Showers
Many swimmers do not realize that showering before and after a swim is important. Showering prior to swimming rinses sweat, oil and others secretions off the skin. Afterwards, it gets rid of residual chemicals from the pool. A study by the University of Illinois found that modern cosmetics sometimes react negatively with pool chemicals because they are rich in nitrogen. There are various toxic agents that can develop if you regularly do not shower after swimming.
Refuel Your Body
After a rigorous workout in the pool, your body needs energy to repair itself. The ideal snack should contain both proteins and carbohydrates to provide it with what it needs to do so. Carbs replenish your glycogen levels, allowing your body to generate new energy, while proteins help your body grow and repair muscle fibres. The right post-swim meal will prevent physical exhaustion and muscle soreness too.
In addition to food, you will need to hydrate yourself. For low-intensity workouts, drinking water helps your body recover any fluids it lost through sweating. For high-intensity workouts, sports drinks might be favourable because they contain the vitamins and minerals you need to avoid dizziness, nausea and other symptoms of hydration or over-exhaustion.
PopSugar.com recommends drinking 16 to 20 ounces of water or sports drink per pound of water weight lost. To calculate this, weigh yourself in the locker room before and after your swim class.