How to Not Feel Tired When You're Swimming

Swimming can promote improvements in strength, endurance and cardiovascular health -- making it a great choice for any exerciser. For those who are new to the activity, lasting through a long swim can sometimes be a challenge. To avoid feelings of fatigue during this type of activity, be sure to follow a healthy diet, maintain proper hydration, and breathe properly. With any luck, your next swim will be a breeze.

Things You'll Need

  • Energy gel packets
  • Water
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Instructions

    • 1

      Drink plenty of water, both before and during a swim, says the American Council on Exercise. U.S. News reports that individuals should drink at least half of their body weight in fluid ounces each day -- or about 80 ounces for a 160-pound man or woman. To avoid feelings of fatigue during a swim, ACE encourages exercisers to consume 17 to 20 ounces of fluid a few hours before starting a swim, eight ounces 20 to 30 minutes just prior to the activity, and seven to 10 ounces every 10 to 20 minutes of exercise. Drinking an additional eight ounces once the swim is done can also help prevent dehydration and feelings of fatigue.

    • 2

      Maintain proper fuel stores. During aerobic exercise, the body relies on glycogen -- a type of carbohydrate that is stored in the liver and muscles -- for fuel and to maintain adequate energy levels. Individuals who begin to feel tired during a swim may be experiencing a drop in glycogen level, says the American College of Sports Medicine. ACSM encourages swimmers to eat a snack rich in protein and healthy carbohydrates, such as a peanut butter sandwich on whole grain bread, to maintain glycogen levels during this type of physical activity.

    • 3

      Increase respiration rate. Swimming Science suggests that individuals who experience fatigue during a swim may be suffering from a condition known as alveolar hypoventilation, in which there is an increase in the retention of carbon dioxide in certain respiratory muscles. Breathing more frequently during a swim can aid in the elimination of this excess carbon dioxide, thus decreasing feelings of fatigue. Consider the use of swimming strokes that allow the head to remain out of the water for longer periods of time -- such as the breaststroke -- for additional assistance when it comes to increasing respiration rate.

    • 4

      Set reasonable expectations. In many cases, feelings of fatigue during a swim occur as a result of deconditioning, says the American College of Sports Medicine. Swimmers who want to avoid fatigue during swims should therefore avoid overextending themselves while in the water. Start with a 20- to 30-minute swim that is light in intensity, and increase the difficulty of the workout as endurance improves. With time, if you swim regularly, you will be able to increase the length and intensity of the activity.