Swimming is an ideal sport to promote total health and fitness. Here is some basic information on health and nutrition to prevent injury and to help ensure improved performance in practice and meets. 

Health 

All pools have safety rules posted. Please read and follow them. These standard pool safety rules always apply: 1. Don’t run. 2. Never swim alone. 3. Look before you dive. 4. Never bring glass containers on a pool deck. 5. No horseplay on pool deck or in locker rooms. 

Some other safety guidelines pertaining to swim practices and meets: 1. Inform coaches of medical conditions and prescription drugs. 2. Swimmers with asthma should always bring an inhaler and have it ready for use. 3. Swimmers should bring and use a water bottle for practice and meets. 4. Wear proper shoes and clothing for outdoor activities. 

Swim coaches are required to be trained in First Aid, CPR, and Lifeguarding or Safety Training for Swim Coaches. Common sense can prevent them from having to demonstrate their skills. 

Injuries 

Injuries incurred during practice, meets, or team activities will be treated immediately, and parents will be notified. Sometimes swimmers experience pain that is not the result of a wound or accident. Muscle pain is common, especially as swimmers mature and their muscles develop further. Sometimes it is difficult to distinguish between soreness and injury. If pain restricts movement or lasts more than 3-4 days, swimmers should seek medical attention. Coaches are not doctors and can only give advice, not diagnosis or treatment. It is, however, important to keep coaches informed of injuries, treatments, and rehabilitation. 

Illness 

In case of illness, swimmers should let their bodies heal by restricting activity. It is also better to miss a practice or two than to expose many other team members and coaches to the same illness. Once recovered, swimmers can return to practice and regain their strength in the water. 

Swimmer's Ear

Otitis Externa, commonly known as “swimmer’s ear,” is an infection of the skin in the ear canal. The dark, warm, wet environment of a swimmer’s ear canal is a breeding ground for such an infection. To prevent swimmer’s ear, dry the ear well after each time in the water. Use a towel, Q- tip (carefully), or gently shake the head on its side. Commercial products aid in the prevention and treatment of swimmer’s ear. A cheap and easy remedy is to make a solution of 50% rubbing alcohol and 50% white vinegar. A couple of drops in each ear will help kill some of the normal bacteria and will help dry out the ear. ** Alcohol or vinegar should not be put in the ears of children with PE tubes in their ears or holes in their eardrums. (Information borrowed from Dr. Raymond B. Coors, MD.) 

Nutrition 

Food is the body’s fuel, and the body’s performance can be helped or hindered by the quality of food that is consumed. In terms of quantity, young swimmers must strike a delicate balance between consuming enough calories and nutrients to promote growth and skeleto-muscular development on the one hand, and not eating so much that they are sluggish due to excess food storage. 

Swimmers may need a boost of “fuel” before and after practice, so eating smaller meals plus snacks during the day can be helpful in sustaining a swimmer’s energy. Furthermore, the body more quickly and efficiently digests smaller amounts eaten throughout the day than it does large meals eaten three times a day. This is particularly important during meets that can last several hours per session. Snacks at meets should be small, easily digestible, and able to be quickly converted to energy (foods high in carbohydrates and low in fat). Try to leave at least 20-30 minutes between the time you eat a snack and the time you swim your next event. 

Perhaps the most forgotten element of good nutrition is water. Swimmers need to drink a large amount of water to aid in digestion, keep the body cool and replace fluids lost during workout. (Yes, you do sweat in the pool.) The best indicator of adequate hydration is the color of your urine. Pale urine indicates good hydration. Dark urine means you need to drink more! A good rule of thumb is to drink before you are thirsty. Sports drinks can help replace some nutrients and electrolytes during intense exercise, but some may have high amounts of sugar and sodium. As a rule, if an athlete is exercising continuously for 90 minutes or longer then he/she would benefit from a sports drink with carbohydrates. Diluting sports drinks with water can help replace carbohydrates without consuming as much sugar and can help those athletes whose stomachs are upset by the strong taste of such drinks. 

Refueling the body after a workout is as important as fueling it beforehand. Within 30 minutes after the completion of a rigorous workout, athletes should start replacing the energy (carbohydrates, fluids and a small amount of protein) that they depleted. Having a small, easily digestible snack on the way home can help the recovery process significantly. Sports drinks, water, energy bars, crackers, bagels, etc. are good choices for replenishment following a workout.

Good sources of carbohydrates: breads, bagels, cereal, pasta, fruit, green vegetables, corn, beans, milk, potatoes, rice, granola bars, crackers. 

Good sources of protein: lean meat & poultry, fish, low fat yogurt and milk, soups with lean meat, peanut butter, beans, eggs. 

Foods to limit during meets: sugary foods, fatty foods, greasy foods - i.e.. candy, chocolate, potato chips, french fries, fried anything, butter, mayonnaise, creamy sauces, ice cream, cookies, cake, cupcakes. 

Each person has different likes, dislikes, and preferences. Swimmers should be conscious of their food choices and listen to their bodies. Variety is the spice of life; but enjoy everything in moderation. 

Refer to the USA Swimming nutrition section fore more information: usswim.org