Heat: As summertime temperatures continue to rise in Arizona, despite aerators running at full speed, pool temperatures may also be climbing. Athletes at any level can fall victim to the side effects of exercising in the heat, but a few smart precautions can help lower the risk. Here are some key points to keep in mind while swimming through the summer.

Hydration: It’s easy to forget how much we sweat in the pool, especially as water temperatures warm up. Drinking plenty of fluids year-round is always good practice, but it’s especially important in the summer. A water bottle should be a constant companion on the pool deck, and drinking water or a sports drink is non-negotiable. Letting your bottle sit on the deck to “look pretty” isn’t enough, actually use it. When you think you’ve had enough to hydrate, take a few more sips for good measure.

Sun Protection: For those swimming outdoors during daylight hours, sun protection is essential. Waterproof sunscreen should be applied at least 15 minutes before getting in the water and reapplied every 90–120 minutes during longer workouts. SPF rash guards can offer additional full-coverage protection, depending on your comfort level with swimming in sleeves.

Swim Cap Selection: While exercising, we lose a fair amount of heat through our heads, but swim caps can trap this heat. Fabric (Lycra or Polyester) swim caps allow heat to escape more effectively than latex caps, while silicone traps the most heat. One downside to fabric caps is that they often offer less support for longer hair. A personal tip: place your hair in a bun to help keep it secure before putting on a fabric cap. For those who prefer latex or silicone, consider removing your cap once or twice during practice to cool off. This could be the perfect time for a five-minute social kick.

By Kelly Harrigan