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Swimming for Health and Fun

This section is all about pool swimming and training tips to prepare you for your wet outdoor adventures.

Swimming is a lifetime sport that benefits your body, mind and spirit. It develops your general strength, cardiovascular fitness, endurance and boosts your immune system. The variety of strokes in swimming strengthens all the muscles in the body.

Swimming is also a perfect way to burn your calories and maintain or lose your bodyweight. Most of the people feel happier and more energetic after the swimming. Many studies show that swimming helps you live longer.

Low Risk of Injuries

Swimming is a full body exercise where very little risk of injures is involved. It is a sport for rehabilitation of many injuries as the water allows you to execute movements with lesser body weight. We combine our adventures with moderate walking to explore places around.

Stress Management

In today’s life we experience stressful situations on a daily basis. Swimming is a great aerobic exercise which helps reduce stress and supports relaxation and recovery, which leads to a more balanced lifestyle.

A lot of people say that your mind is given a break or meditation while you swim, a great comfort and stress relief.

Soft, lightweight clothes have a soothing effect when relaxing in the water. Their gentle touch on the skin just feels so good. If you haven't done this yet, you're simply missing out big time.

Acceptable Clothes for Swimming Pools

We often get asked what clothes are best for lifesaving, survival swimming, or pool training. The tips below are designed to allow for a variety of approaches and should be interpreted positively and flexibly.

Most of the swimming exercises in this section should be done fully clothed, for realism and better training results. Pools prefer clothes from manmade fibres as they don't fluff up their filter systems. These clothes should only be used for swimming.

Ask about Dress Code

"Proper swimwear" is normally required, but there isn't really a standard definition for this, otherwise it would be stated. Ask the pool management what their dress code is, especially for lifesaving and survival swimming.

Lycra swim shirts, body suits and speed suits are considered swimwear and should therefore be acceptable in most pools. Check that the fabric is chlorine resistant.

Public pools often have specific rules which you may come up against when you want to do lifesaving training. Ask at the reception if you can wear any training clothes in the pool. Explain that you want to do realistic survival swimming or lifesaving training. Sometimes you have to ask for the pool manager.

Keep the Pool Clean

The purpose of clothing rules is to minimise the bacterial load by ensuring that nobody can thoughtlessly rinse their dirty clothes in the swimming pool. Otherwise the pool chemicals would have to be monitored and topped up more often, "just to be on the safe side". More chlorine means more stinging eyes and faster rotting swimwear.

Recently, dress codes in many pools have been relaxed to allow for additional modesty. Many public swimming pools allow T-shirts in the water, but do not allow other street clothes into the pool, except for survival or lifesaving training.

Clean T-shirts and 3/4 length shorts are alright, depending on the staff on duty. People probably won't look twice if you choose to wear your T-shirt in a swimming pool. Just ask and check the pool rules before swimming in clothes.

Some pool operators allow you to swim in clothes if you bring an extra set to swim in. This rule tries to maintain a clear distinction between clothes worn in the pool and street clothes worn outside.

Proper Fit

Your swimming clothes should fit well, not too tight or too loose. Loose and baggy clothes may get caught on something, particularly on slides. Clothes should be unlined to avoid pockets where water or air gets trapped.

Lifeguard anoraks, tracksuits and other sportswear are best for survival swim training and lifesaving classes. These robust clothes can be used as towing aids.

Clothes must not restrict your movement or cause significant drag in the water, again for safety. The idea that "resistance builds stamina" is evidently considered inappropriate by some safety officers.

Avoid exposed metal rivets or fasteners, because they could cause injury to other swimmers or scratch and damage the slides. Some "approved" Speedo "original swim shorts" have a small metal eyelet at the bottom of the back pocket, where it could easily cause scratches.

If you train outdoors be aware that most sun lotions wash off and leave you exposed to sunburn. Appropriate clothing keeps you covered.

Fresh Clothes

Change into fresh swimming clothes on-site. They must be clean and colour-fast and should consist of "man-made" fibres that don't leak dye.

The material has to be in good condition, not fraying or shedding fluff which could block the pool filters.

Go through the showers in these clothes before entering the pool. Make sure you rinse and soak them well. Dry spots show the staff you haven't taken a proper shower. Besides, it's great fun.

Pool Safety

Pick up right away any clothes you may drop to the pool bottom, as they may confuse the lifeguards. Large items of clothing floating in the pool can be mistaken as casualties and are also a hindrance for swimmers.

Move any clothes you currently don't need for your training to a safe place on the pool side, out the the way of other pool users.

Realistic Survival Swimming and Rescue Training

Clothes add greater realism to your swimming and lifesaving practice, while building up your strength and confidence. This also makes your lessons more interesting and a lot more fun.

Any clothing worn for survival swimming, lifeguard training and assessments, should be representative of the type of clothing in common use, like what you may be wearing when faced with a potential rescue situation.

Your lifeguard team should be trained to swim well in their uniforms and and use clothes as rescue and towing aids. This is essential for effective rescues. When running initiative tests, dress the rescuers in red and yellow, whilst the casualties wear regular clothes.


There are way too many people who simply enter the pool without showering. This is gross. Showering removes your hair product, your sweat, your deodorant, the dirt on you, and everything else. Getting in the pool without showering simply pollutes the water.

Don’t wear your clothes in the pool, especially after you work out, unless you've rinsed them in the shower. The sweat and stuff in your clothes will simply come off in the pool.

Shower Before and After Exercise

Before each swim take a long shower in your swim clothes to rinse out any dirt and fluff. If you wear any waterproof clothes for your swim training, rinse them separately before you put them on.

Avoid Germs

There's a good reason to shower in your kit after gym class, swimming or other sports. As any parent who's washed a child's dirty gym clothes knows, those clothes can be hazardous to your health. But it's not just the smell that can do you in.

Sweaty sports clothes are a prime breeding ground for bacteria and viruses. Those warm, moist clothes create a perfect environment for germs to grow, and those germs can make you sick. When athletes get sick repeatedly, the best advice is to take a shower in their kit right after exercise and then change into fresh clothes.

Rinse out Salt, Sweat and Chlorine

Thoroughly rinse yourself and your kit to wash out the pool chlorine and other stuff. Salt, sweat or chlorine can rot your kit. If you have the chance, take a shower in your exercise or swimming clothes after a workout or swim, even if that option isn't popular among other people around you. Shampoo your hair and clothes.

When you take a shower after your swim keep your clothes on. After a while take off any waterproofs and rinse them from the inside. Don't leave any heaps of clothing that could create an obstacle.

Then hang your clothes out to dry. Don't leave damp or sweaty clothes in your locker until they can practically walk home by themselves.

Wear clean clothes for your next workout or swim. That advice applies to anyone who gets wet, hot or sweaty.