Before swimming:

Take about 30 minutes to warm up the body:
– Do exercises to warm up muscles and joints. You had better do morning exercise;You should exercise twice with varying intensity.
– Run short distances (100 meters) slowly.
– Continue to warm up the joints in the following order: joints of the vertebrae, back, hip joints, knee joints, ankles, toes, shoulder joints, elbows, wrists, fingers. Make motion to turn the joints clockwise and vice versa.

Drink enough water

– Just like many other sports, swimming also causes us to lose water, sweat, and also dehydration. Therefore, we need to pay attention to provide adequate water for the body before, during and after swimming. You should avoid being thirsty because it can affect badly to your health, cause fatigue and lead to many unfortunate accidents.
-Do not eat too much before going swimming
Eating too much before going to the swimming pool will make you feel sluggish, uncomfortable, causing drowsiness and abdominal pain and affect your swimming activity.It takes about 45 minutes to digest the food you eat, so don’t swim just right after eating. Do not eat at least 45 minutes before going swimming.

Make sure you have swimming goggles, swimming caps

Swimming pools are places where there are lots of chemicals, wastes, and dirt that are harmful to the body. Therefore, in addition to swimwear material well, we should also equip the “protection” which are swimming goggles swimming cap … to protect sensitive areas on the body, especially the eyes, to avoid the bad effects of the sun light. and harmful diseases.

Apply sunscreen to your skin
With indoor-designed swimming pools, you can apply sunscreen with an SPF of 15, because sunlight is still capable of penetrating the glass and impacting our skin.

When swimming outdoors, even if it is not sunny, you should still apply sunscreen to protect your skin from the harmful effects of ultraviolet rays and other rays because even in the cool shade, those rays can still bad for our skin.
Another consideration for us is to choose a waterproof sunscreen with SPF 30 at the highest level. The higher the SPF, the harder it is to penetrate the skin.