{"id":616754,"date":"2025-07-12T09:48:42","date_gmt":"2025-07-12T16:48:42","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=616754"},"modified":"2025-07-12T09:48:42","modified_gmt":"2025-07-12T16:48:42","slug":"6-tips-and-tricks-while-swimming-in-the-summer-heat","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/6-tips-and-tricks-while-swimming-in-the-summer-heat\/","title":{"rendered":"6 Tips and Tricks While Swimming in the Summer Heat"},"content":{"rendered":"<p><strong>6 Tips and Tricks While Swimming in the Summer Heat<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The sun beams down, striking you with overwhelming heat. In the warm water, you feel heavier and heavier with every stroke. The clustered lanes are filled with sweaty, out-of-breath swimmers. <\/span><span style=\"font-weight: 400;\">Swimming outside can be one of the greatest joys of summer. But it can also be a serious challenge, especially in the \u201cdog days of summer\u201d in July and August.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to maximize your performance in the pool, it\u2019s important to stay healthy and safe in the water during outdoor competition. Here are some tips for surviving the heat of summer swimming.<\/span><\/p>\n<p><strong>Bring Water \u2026 and Maybe More!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Surely, you\u2019ve heard the speech from your coach by now. Bringing water to practice is incredibly important, not just to succeed in the pool but to keep yourself safe. Severe dehydration leads to fatigue, which could cause fainting or even<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK554620\/\"><span style=\"font-weight: 400;\"> shallow water blackout<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water is a great start, but sometimes, an extra boost during sets is helpful, especially in tough conditions.<\/span><span style=\"font-weight: 400;\"> There are many options. Sports drinks can be good for replenishing electrolytes, and provide a quick boost. There are also specific electrolyte powders, which can be placed in water and used to hydrate. All of these devices can serve as tools to ensure the water and electrolytes lost from sweat (yes,you sweat underwater) are replenished.\u00a0<\/span><\/p>\n<p><strong>Avoid the Sun on Competition Days<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Naturally, summer is a time to be outside. There is a regular temptation to spend time outdoors with friends, due to the beautiful weather. However, it\u2019s essential on meet days to stay out of the sun, in order to maximize your rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying inside during the day is incredibly important, as it ensures you\u2019ll be fresh when you arrive at the meet. But controlling your sun intake at the actual meet can be just as important. Find a tent, pavilion, or any area with shade, in order to withstand the draining effects of the sun.\u00a0<\/span><\/p>\n<p><strong>Warm Up\/Warm Down Frequently on Competition Days<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Resting and hydrating does a lot of good for a swimmer on race day. Hours of sitting outside will eventually lead to exhaustion, no matter how much you do to prevent it. One solution can be a swimmer\u2019s best friend: the warmdown break.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every pool is different. The key is to find time and a place to warmdown and take advantage whenever possible.\u00a0<\/span><span style=\"font-weight: 400;\">Getting in to warm up doesn\u2019t even have to mean swimming. Sometimes, hopping in just to cool off, even before a race, makes all the difference on a hot day.\u00a0<\/span><\/p>\n<p><strong>Invest in the Right Goggles<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This point seems like an obvious one, as the blinding rays of the sun can ruin any backstroker\u2019s best effort. What most don\u2019t think about, however, is that the glare of the sun can impact any race as you look up to breathe. This makes finding the right goggles essential.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most brands offer both mirrored and polarized options in racing goggles, both of which have serious benefits for outdoor swimming. <\/span><span style=\"font-weight: 400;\">Mirrored goggles offer a flashier look, reflecting the sun\u2019s rays from one\u2019s eyes. Polarized goggles, on the other hand, block out the glare. Lots of goggles even offer both options.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/best-goggles-swimming-world-recommends-four-great-options\/\"><span style=\"font-weight: 400;\">Here are some great options, which Swimming World recommends<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><strong>Sunscreen!!!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s just going to wash off in the pool.\u201d It\u2019s an excuse I hear all the time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is an argument to be had, as some sunscreens will fall victim to a pool\u2019s chlorine, or wear off due to heat.\u00a0<\/span><span style=\"font-weight: 400;\">However, even the lessened protection that sunscreen provides from a pool can still be worth it. Conditions like sun poisoning can stem from extensive time in the sun, which a multi-hour swim practice would qualify as.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of skipping out on sunscreen, consider looking for water-resistant sunscreens, or applying the substance early to allow it to soak in.\u00a0<\/span><span style=\"font-weight: 400;\">Keeping your skin healthy and safe will leave you in prime shape to give your best performance in the water.\u00a0<\/span><\/p>\n<p><strong>Training in the Heat Will Pay Off<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">While swimming outside can be exhausting and difficult, it does have its rewards. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6422510\/#:~:text=Figure%201.,exciting%20new%20area%20of%20discovery.\"><span style=\"font-weight: 400;\">Studies show<\/span><\/a><span style=\"font-weight: 400;\"> that training in heat can improve conditioning and tolerance to the conditions. <\/span><span style=\"font-weight: 400;\">This tolerance can boost conditioning in all temperatures, possibly even giving you an advantage over opponents during the winter.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>6 Tips and Tricks While Swimming in the Summer Heat The sun beams down, striking you with overwhelming heat. In the warm water, you feel heavier and heavier with every<\/p>\n","protected":false},"author":146625,"featured_media":306216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[17,122607],"tags":[71866,136440],"class_list":["post-616754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-commentary","category-swim-life","tag-heat","tag-swimming-in-the-summer"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>6 Tips and Tricks While Swimming in the Summer Heat<\/title>\r\n<meta name=\"description\" content=\"There are many factors to consider when swimming in the summer heat. 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