游泳用品保養與選購
Essential Pre-Swim Tips: A Safe and Healthy Swimming Preparation Guide
Swimming is an aerobic exercise that is beneficial to the whole body, but many people neglect some important preparations before entering the water, which may affect swimming performance at least, or may cause cramps, drowning and other dangers. This article summarizes the things you must pay attention to before swimming so that you can be safe and comfortable every time you swim.
1. Physical condition examination
Assess your physical condition before entering the water. You should avoid swimming or consult a doctor before entering the water if:
- Within one hour after a meal: Swimming immediately after a meal can easily cause indigestion, cramps, and even vomiting. It is recommended to wait at least 1 hour after a meal.
- fasting state：空腹游泳容易低血糖，建議游泳前 30–60 分鐘進食少量輕食
- fever or cold: Swimming will aggravate your condition when you are weak. You should wait until you are fully recovered before going into the water.
- There is a wound on the skin: The chlorine in the swimming pool will irritate the wounds, and the wounds may be infected with bacteria.
- after drinking: Alcohol affects judgment and coordination, and there is a risk of drowning when swimming.
- after strenuous exercise: It is easy to get cramps when swimming when your muscles are tired. You should take a full rest before entering the water.
2. Warm up sufficiently to prevent cramps
Warming up is the most important preparation step before swimming, which can effectively prevent muscle cramps and strains. It is recommended to warm up for 10–15 minutes before entering the water.
Recommended warm-up exercises
- neck rotation: Slowly rotate the neck left and right, 10 times each
- shoulder circles: Circle the arms forward and backward 10 times each to relax the shoulder joints
- waist twist: Put your hands on your hips and twist your waist left and right 10 times each
- leg stretch: Lunge to stretch the front and back of the thighs, hold for 20 seconds on each side
- ankle rotation: Rotate ankles 10 times each to prevent foot cramps
- easy jog：原地慢跑 2–3 分鐘，提升心率和體溫
3. Take a shower and keep the swimming pool hygienic
Showering with fresh water before entering the water is basic swimming pool etiquette and an important step to protect yourself and others. Taking a shower can:
- Remove sweat, sunscreen, skin care products, etc. from the body to reduce pool pollution
- Allow your body to gradually adapt to the water temperature to avoid rapid heartbeat caused by sudden entry into the water.
- Moisturizes the skin and reduces chlorine irritation to the skin
- Comply with pool regulations and maintain public health
4. Prepare swimming equipment
Comprehensive swimming equipment not only makes swimming more comfortable, but also improves safety. Please confirm the following equipment before entering the water:
| GEAR | use | 注意事項 |
|---|---|---|
| swimsuit/swimming trunks | Swimming clothing | Choose materials that fit well and are resistant to chlorine |
| SWIMMING CAPS | Protect hair and reduce water resistance | If you have long hair, it is recommended to tie it up before wearing a hat. |
| SWIMMING GOGGLES | Protect eyes and clear vision | Confirm tightness to prevent water leakage |
| earplugs(optional) | Prevent water from entering the ear canal | Recommended for those with ear canal problems |
| clip(optional) | Prevent water from entering the nasal cavity | For beginners or when snorkeling |
| sun protective clothing(outdoor) | UV protection | Essential for outdoor swimming |
5. Understand swimming pool rules and water depth
Each swimming pool has different rules and water depth settings. Please pay attention to the following before entering the water:
- Confirm water depth: If you are unfamiliar with a swimming pool, first confirm the depth area. Those who cannot swim should move in the shallow area.
- Follow lane rules: Swim in the designated direction and do not cross the lane
- Be aware of no diving areas: Diving is strictly prohibited in shallow water areas to avoid head injuries from hitting the bottom.
- Pay attention to the lifeguard location: In case of emergency, call the lifeguard immediately for help
- Children must be accompanied by an adult: Children under 12 years old should be supervised by an adult
6. Replenish water and prevent dehydration
Many people think that swimming in the water will not cause dehydration, but in fact swimming is a high-intensity exercise and the body will also sweat a lot. Pay attention to replenishing water before and after swimming:
- 30 minutes before swimming：飲用 200–300ml 清水
- mid-swim：每 20–30 分鐘補充一次水分
- after swimming: Replenish enough water according to the intensity of exercise. You can choose sports drinks to replenish electrolytes.
7. Additional precautions for outdoor swimming
When swimming in outdoor waters other than beaches and swimming pools, you need to pay extra attention to the following matters:
- Check the weather forecast: Avoid swimming during thunderstorms, strong winds or bad weather
- Understand water flow conditions: Know the tide and current direction of the day before swimming at the beach
- Apply sunscreen: Apply waterproof sunscreen 30 minutes before going in the water, preferably SPF 50+
- Wear sun protective clothing: It is recommended to wear a UPF 50+ sun protection swimsuit when swimming outdoors for a long time
- Don't swim alone: Swimming outdoors should go together and look after each other.
- Watch out for jellyfish and marine life: Keep an eye out for aquatic life while swimming at the beach
Summary of things to note before swimming
| project | suggestion |
|---|---|
| diet | Do not enter the water until 1 hour after a meal to avoid swimming on an empty stomach |
| warm up | 下水前熱身 10–15 分鐘 |
| Take a shower | Take a shower with clean water before going into the water |
| GEAR | Make sure you have all your swimsuits, caps, and goggles |
| water depth | Know the depth of the pool and follow the rules of the pool |
| Hydrate | Drink enough water before and after swimming |
| physical condition | Avoid swimming after having a fever, cold, or drinking alcohol |
Swimming can be both safe and enjoyable if you are well prepared. If you want to buy swimming equipment, please browse ourSwimming supplies series, providing various types of professional swimming equipment such as swimsuits, swimming caps, and goggles.
This article only provides general pre-swim preparation advice and is not intended to replace the guidance of a professional coach or doctor. It is recommended that beginners conduct swimming training under the instructions of professional coaches to ensure safety. Children under 12 years old must swim with a parent or guardian and should never enter the water alone.