What’s the best sunscreen for outdoor swimmers? We put ten sun lotions, mineral sunscreens and zinc sun sticks to the test

GREEN PEOPLE Mineral Sports+ SPF30 Sun Cream

£30

They say: Conquering your next run, diving into the waves or enjoying the thrill of horse riding? If you’re spectating or participating in outside sport, this mineral SPF is the one for you. Rich in ray-reflecting Zinc Oxide that offers high-factor defence against UVA and UVB sunlight, this sports sun cream is great for all skin types. There’s no need to wait about for your sun filters to absorb, this SPF protects from the moment you apply it! Did we mention it’s reef-safe, water repellent and has great staying power too, perfect for swimming and water sports.

We say: This was a dream to apply and smelt amazing. We wore it on an hour-long sea swim and it left our skin feeling moisturised and smooth. Knowing it’s ocean-safe is important for us swimmers as we want to protect the water we swim in. It also didn’t clog the skin, meaning our tester didn’t break out in the usual heat bumps. The light, non-greasy formula means it’s ideal for the face and can be worn daily.

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STREAM2SEA Every Day Sunscreen SPF 45

£25.95

This is a 100% mineral sunscreen, so you can wear this in protected waters where sunscreen is banned, like Hawaii. I really liked the feel on the skin, not claggy or greasy. Like many mineral creams, it does leave a slight white sheen on the skin, but it is a great protection and perfect for swimming. Apply before heading outside for best results.

Get 10% off with code OUTDOORSWIMMER

LIFEJACKET Sun Protection Spray SPF50

£24

They say: A quick-dry and water resistant SPF 50+ sun protection spray for body, face and scalp. Originally designed for people with thinning or bald heads, the fluid get straights to your scalp, dries quickly and doesn’t leave any residue or whiteness. No hassle, no stinging eyes and no stickiness, the quick-dry oil spreads easily, glides onto the skin, absorbs quickly and doesn’t get stuck in hair. Perfect before a long period of sun exposure or if going out on the water because it doesn’t come off easily giving you strong protection no matter how hard you push it.

We say: This is a lovely light oil that does as exactly as promised, spreads easily and is quickly absorbed. The fact that it isn’t sticky meant our hands were free to adjust goggles and tow float on our river swim. We also tested the hair application, which works as well as it claims without being oily. The only thing we didn’t like was the direct spray style, more of a squirt than a mist-style spray.

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SHADE All-Natural Sunscreen SPF25

£12.75

They say: Award winning product Shade All-Natural Sunscreen is an effective, natural mineral sunscreen. With only 4 ingredients to moisturise and protect skin from the broadest spectrum of damaging UVA and UVB rays, Shade has been developed to keep your skin naturally healthy whilst blocking rays that can burn and cause sun damage. Suitable for all skin types and all ages.

We say: We were intrigued by this mineral-based sunscreen, which contains only four ingredients – shea butter, coconut oil, zinc oxide and bees wax – yet promises to offer SPF25 protection and reflect 96% of harmful sun rays. The solid block, which comes in a metal tin, smells like coconut sweets and is easy to apply, leaving a matt sheen. Unlike other sunscreens we tried it’s not tested for water resistance, so while the high level of oil and wax means it stays on your skin in water, you need to reapply generously afterwards. It also doesn’t degrade neoprene!

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PELOTAN SPF 30 Spray + 50ml Roll On

£30

They say: Pelotan is high-performance sun protection designed specifically to improve performance, maximise comfort and allow athletes to spend more time doing what they love without risking skin damage. Designed for use by athletes, it has been laboratory tested as lasting up to 8 hours at SPF 30, even with sweat. It is engineered for use in sports where the skin’s ability to breathe and sweat effectively is absolutely paramount. Pelotan’s unique formula binds with the skin without blocking pores, meaning your body can effectively regulate temperature.

We say: We tried Pelotan SPF 30 Spray and Roll On. Both are easy to apply and have a light coconut scent. Unlike some sun creams, it rubs in quickly and doesn’t leave the skin feeling greasy. We tested it before a run on a hot day. If we weren’t paying attention because of the test, we would have forgotten we had any on. Sweating was normal. It’s a good choice for long swims and multisport. We will definitely use it for our next swimrun event.

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ORGANII SPF 50 Sun Milk

£27.95

They say: The perfect sun protection for the whole family. Our certified organic SPF 50, fragrance free, mineral Sun Milk is suitable for babies, children and adults and will protect the most delicate skin from the harsh sun rays. It blends effortlessly and is quickly absorbed, leaving more time for fun in the sun. The high-protection formula has a fluid consistency so there is no residue left on the skin after application, while protecting your skin from the UVA & UVB rays naturally and safely. Non-nano Zinc Oxide and non-nano Titanium Dioxide sit on top of the skin, reflecting the Sun’s rays and creating a protective barrier.

We say: As you might expect from a SPF 50 mineral sunscreen, the Organic Sun Milk applies thickly and leaves a white cast on your skin initially, but it soon absorbs and we were surprised to discover that our skin felt soft rather than sticky. In fact, it did seem to have a lasting moisturising effect, thanks to the nourishing natural oils, which we felt grateful for after a lido swim. Although it’s pricey, you only need to use a small amount on your skin.

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SUNTRIBE Zinc Sun Stick

£16.31

They say: An all natural zinc sunscreen that stays on in both big waves and sweaty activities on land. Doesn’t contain any questionable ingredients and free from chemicals that harm coral reefs, it also won’t cause a mess on your fingers or sting if it gets in the eyes. Made with Non-Nano Zinc Oxide, this reef safe sports sunscreen creates a protective shield on top of your skin from the first moment of application. Unparalleled water resistance and high performance functionality loved by professional athletes and everyday adventurers.

We say: This water resistant and sweat resistant Zinc Sun Stick is a push-up stick, that you can apply to key areas of your face that might get sun damage while in the water such as the nose, cheeks, ears and lips. It comes in five colours, which show on your skin rather than being absorbed. We tested the ‘mud tint’, which is a discrete brown tone that blends in with your natural skin tones. Easy to apply, it didn’t leave us with sticky hands to smear on our goggles and the precise application meant it was one of the only sunscreens tested that didn’t cause issues for nose clip wearers.

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THE INTREPID EXPLORER Travel Size Sunscreen SPF 50

£16.99

They say: Embark on sun-soaked escapades with our SPF 50 Moisturising Sunscreen. Our special broad spectrum cream formula not only protects you from the sun, but keeps your skin nourished. Designed for maximum protection against UVA and UVB rays. Good for the whole family including sensitive skin. The Travel Size (60ml) is practical and lightweight and ideal for cyclists, campers, climbers and other intrepid explorers, weekend adventurers and daring day trippers who need a natural hair and body wash but need to travel light.

We say: Although still offering a SPF 50 protection, The Intrepid Explorer Sunscreen had thinner consistency to other liquid sunscreens on test, which meant that it rubbed in instantly and had a barely-there feel. Without having to check with friends if you still had a white layer sitting on your skin, this sunscreen felt much quicker to apply and left less of a sheen. Our skin felt soft and moisturised and we weren’t left feeling sticky.

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SEVENTY ONE The Invisible Face Sun Stick SPF50

£17.90

They say: At SeventyOne Percent, we are proud to offer you natural and environmentally friendly sunscreen products. We use natural ingredients such as karanja oil, shea butter and coconut oil to protect your skin against harmful UV rays. The Invisible Face Sun Stick SPF50 is high invisible sun protection for outdoor enthusiasts. It has an ocean-friendly eco formula developed and tested, is very resistant to water and perspiration and has an invisible and non-sticky texture.

We say: This handy sun stick is super easy to apply – especially on young children as you don’t need to rub it in – doesn’t feel sticky and is immediately transparent. It’s ideal for applying to sensitive areas such as the face, lips, shoulders and scars and is very water resistant. It also smells delicious and has a moisturising effect thanks to the mango butter, jojoba and mimosa wax. We liked its convenient size, which fits easily in a pocket.

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GREEN PEOPLE SPF15 Sun Cream with Natural Insect Repellent

£30

They say: Demand more from your sun care when you choose this dual-action certified organic sun cream with natural insect repellent. Designed to ‘do it all’, SPF15 shields against sun damage while DEET-free Citrepel 75 provides PMD-powered protection against mosquitoes, midges and more for up to 4 hours. And that’s with just one application! Non-whitening, non-nano SPF15 Zinc Oxide provides medium mineral sun protection against UVA and UVB rays. Perfect for early starts and evening strolls!

We say: Insects can be a nightmare beside the water in summer, so we were excited to test this on a hot day in Finland. While the product isn’t water resistant (you will need to apply after your swim) it was ideal for before and after. Not only is it moisturising and leaves skin smelling fresh, it also kept biting insects at bay with its DEET-free formula. Ideal for kids, as you don’t have to apply lotions twice.

Buy now

All products were chosen independently by our editorial team. This review contains affiliate links and we may receive a commission for purchases made. Click here to subscribe to the magazine. Read more Outdoor Swimmer gear reviews.

The post The best sunscreen for swimming appeared first on Outdoor Swimmer Magazine.

With more exposure to UV rays and training hard in the sea or the pool, summer can be a testing time for swimmer’s skin and hair. Digital editor Abi Whyte discovers how implementing a good self-care routine can help keep your skin and hair hydrated and protected all summer long.

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I swim all year round, but I spend a lot more time in the water in summer, whether it be wild swimming in my local lake or training in the pool for a summer event. This year I’m training for a sea swim from Albania to Corfu in September, plus I’m currently doing a 12-week marathon swim for WaterAid.

This means a lot of time in and out of the lake and a chlorinated pool, which I’ve noticed is taking its toll on my skin and hair. I have dry and sensitive skin anyway, but I’ve noticed it’s particularly dry and itchy after a swim, even in fresh water. My eyelids suffer a lot during pool training, aggravated by wearing goggles as well as the chlorinated water.

This means I’m having to moisturise my skin a lot more after a swim, but as we head deeper into summer I find I’m in need of a more structured self-care routine to protect and hydrate my skin and hair effectively.

Why do swimmers’ skin and hair need more TLC in summer?

There are many factors that are harsh on swimmer’s skin and hair in summer.

UV rays – In summer, outdoor swimmers are exposed to more UV rays, which damages the skin’s barrier and causes it to dry out. This is why it’s important to regularly apply an SPF to our skin when outdoors, or wear UV protective swimwear and a hat/swim cap for scalp protection.

Exposure to chlorine – Swimmers also spend more time in the pool, training for summer events. The chlorine used in pools strips away the natural oils (sebum) that protect and moisturise the skin. This disruption of the skin’s lipid barrier leads to increased dryness, flakiness and sometimes even cracking, that can make the skin more vulnerable to irritation and infections.

It also disrupts our skins natural pH balance, which at around 4.5 to 5.5 is naturally slightly acidic. Chlorine and other pool chemicals lead to a more alkaline skin surface, which further irritates the skin and disrupts its natural barrier function.

Some parts of our bodies are more sensitive to reactions from these chemicals, such as the delicate skin around the eyes, which is often where regular swimmers notice dryness or tightness.

Chlorine is also very drying and damaging for hair. Combined with sun exposure, this can amplify the damage – drying and lightening hair, sometimes even causing a greenish tint.

Exposure to saltwater – Spending more time in the sea in summer can cause skin dryness and itchiness. Saltwater can also dehydrate hair and make it weak and brittle.

Air conditioning – We tend to blast the air conditioning at home and in the car on hot days, which can be very drying for skin. We also sweat more in summer, which sucks moisture from the skin.

Hay fever – Hay fever sufferers tend to be afflicted by itchiness, particularly if they have sensitive skin or suffer with eczema.

These multiple factors can wreak havoc with our precious skin and hair, so it’s wise to keep up a good self-care routine for beating dryness and discomfort in summer.

Start a healthy skin and haircare ritual

Thankfully, Trihard’s range of skin and haircare products are tailored specifically to swimmers. Their products include natural ingredients that have specific benefits for swimmers’ skin. While red algae has an anti-oxidant effect, Dead Sea minerals such as magnesium and Maris sal nourish and revitalise the skin. Aloe vera soothes and hydrates, Argan oil moisturises and nourishes, while Vitamin E reduces inflammation and encourages skin healing.

Pre-swim protection

Before my swims I’ve started moisturising with the TRIHARD Pre & Post Swim Body Lotion. Made with shea butter to hydrate the skin, it forms a protective layer before I get in the water.

Before I put on my swim cap I apply TRIHARD Pre & Post Swim Conditioner to the mid-section and ends of my hair for a layer of protection against chlorine absorption.

Before I put on my goggles I apply the TRIHARD Pre & Post Swim Eye Gel. The gel has sea buckthorn oil to reduce inflammation and relieve redness and puffiness, and chamomile extracts to gently soothe and calm sensitive skin. It also prevents goggle marks – the bane of many swimmers!

Post-swim care

After my swims I shower with the TRIHARD After-Swim Body Wash, which has gentle exfoliating kernels to softly relieve skin discomfort while neutralising chlorine and hydrating the skin.

I then wash my hair with the TRIHARD Swimmers Shampoo Extra Boost, which uses red algae and Dead Sea minerals to eliminate pool chemicals and that lingering chlorine smell, while naturally derived oils such as argan, jojoba and shea oil hydrate dry hair.

Again I apply the TRIHARD Pre & Post Swim Conditioner for a good dose of hydration for my hair, and to relieve any post-swim itching of my scalp.

Once dry, I slather myself in the TRIHARD Pre & Post Swim Body Lotion and dab more TRIHARD Pre & Post Swim Eye Gel around my eyes. I love the ceramic applicator, which feels very cooling and soothing.

The results?

This pre- and post-swim routine has made a noticeable difference to my skin and hair. There’s no post-swim itch, and my skin and hair feels soft, hydrated and smells GORGEOUS. There’s no hint of chlorine at all.

Better yet, I can go for morning training swims then head to work or meet friends without goggle marks on my face, thanks to the cooling and hydrating eye gel.

This is such a nourishing ritual I know my skin and hair deserves, so I shall endeavour to keep it up whenever I swim throughout summer.

The post Summer rituals for healthy skin and hair appeared first on Outdoor Swimmer Magazine.

Fitness coach Liz Lowe advises three exercises that can improve both shoulder mobility and posture

If you swim regularly, chances are you’ve heard of the rotator cuff muscles – and may have felt them too. These muscles connect the scapula (shoulder blade) to the (humerus) upper arm and work together to stabilise the glenohumeral (shoulder) joint and enable a wide range of movement patterns.

The rotator cuff comprises four muscles :

Supraspinatus – the smallest muscle and generally the most prone to injury. Initiates arm abduction (raising the arm away from the body).
Subscapularis – the largest and only front-facing rotator cuff muscle. Responsible for internal rotation.
Infraspinatus – triangular muscle on the back of the shoulder blade. Together with teres minor, mostly responsible for external rotation and key for swimmers as it plays an important role in overhead arm movements.
Teres Minor – works alongside infraspinatus to produce external rotation.

The rotator cuff is important to swimmers, as strength and mobility around the shoulder joint supports good swim technique and stroke efficiency, as well as reducing the likelihood of shoulder injuries. Conversely, good technique in the water helps keep shoulders healthy and pain free.

Here are three exercises that can improve both shoulder mobility and posture. If you have any current or past shoulder issues, please seek professional advice before trying any new exercises.

Three exercises to improve rotator cuff mobility

Wall Angels

1. Stand with back of head, upper back and bottom resting against a wall, spine in neutral position.
2. Bring arms to shoulder height and bend elbows to 90° (like a cactus), aiming to keep wrists, elbows, and hands in contact with the wall.
3. Extend arms overhead and then slide them back down the wall to the starting position. Repeat approximately 10 times.

External Rotation

1. Standing upright, keep elbows close to sides and bend to 90 degrees, palms facing up. 2. Keeping elbows tucked in, open forearms outwards then return to start position.

Repeat approximately 10 times.

This can be progressed by tethering a long resistance band at waist height or under the opposite foot and taking one arm outwards at a time (palms facing in) against the tension of the band.

Internal rotation

As before, tether a long resistance band at waist height, or under the foot of the working side. With elbow tucked in, hold the band with tension and take the forearm across the body.

Halos

Stand upright, hands clasped or holding a rolled towel. Circle hands up behind the head, coming back down on the opposite side to starting position. Repeat approximately ten times, alternating the direction. This can be progressed by using a light weight or kettlebell.

The post <i class="fa fa-lock"></i> Three ways to improve rotator cuff mobility appeared first on Outdoor Swimmer Magazine.

Whether you’re taking on a shorter swim or a more ambitious distance, carefully consider your pre- and post-swim nutrition, says personal trainer Vivienne Rickman

As a swimmer, coach and swim guide, I see a familiar pattern. We all start outdoor swimming for the pure love of being in the water, we become better swimmers and inevitability set our sights on some form of swimming event. Whether that event is a fun charity swim, a speedy triathlon or an epic 10km. No matter what swim event you are doing, nutrition has a key role in how you feel, perform, and recover. Outdoor swimming has many challenges – cold water, changing conditions, and the need for sustained effort. Fuelling yourself properly can help how strong and resilient you feel in the water and how you recover.

What to eat before you swim

Small distance events: 1-2km

Shorter swims like 1-2km don’t require a detailed nutrition plan, but eating well still matters.

Pre-event meal

Eat your last main meal around three hours before your swim. This gives your body time to digest it so you don’t feel sick or uncomfortable in the water. If you feel you need a little energy boost before the event, a small snack can help. Try something highcarb, low-fat, with a bit of protein, like fruit, crackers and cheese, or low-fat dairy/plantbased yoghurt. Skip snacks that are high in fat, fibre, or are high in sugar, like cake! These can upset your stomach while you’re moving around.

Longer distance events: 5-10km

These take more planning, especially as the swim could last up to 3 hours (or more!)

Days leading up to the event

Carb loading can help make the most of your energy stores. Include more grains, pasta, rice, potatoes, fruits, and vegetables in your meals in the days before. These should be balanced with protein and healthy fats. Increase your water intake – add in electrolytes if needed.

This will need practice, particularly if you are introducing unfamiliar foods close to your event, which can cause digestive issues.

Pre-event meal

Eat a high-carb, moderate-protein meal around three hours before the start. Try porridge with fruit, chicken with rice, or wholemeal toast and nut butter. If those nerves have got the better of you, try a smoothie or energy bar. Your energy stores just need a little top up, you don’t want to feel too full.

During the swim

If you are going to be swimming for 60 minutes or less, water is enough.

For longer swims, your body will need extra energy. You will need a snack of quick digesting carbs and electrolytes – Isotonic sports drinks, energy gels and sports bars are designed for this very purpose but you can also snack on dried fruits, cereal bars and banana chunks. In long-distance swim events what is on offer may largely depend on what the organisers have put on the feeding stations, and what you manage to grab in the feeding frenzy!

What to drink

Swimmers tend to forget to drink, because they don’t notice themselves sweating.

Drink water before the event, and during longer events use isotonic drinks, add electrolytes to your water or eat some carbs when you have your water. Hydration is key and is especially important if you’ve been swimming in salt water or under the sun.

Post event

Food and fluid are really important for recovery. If you’ve been swimming at a fairly high intensity for several hours you will need to refuel with something that contains both carbs and protein within 30-60mins to aid your recovery. We don’t normally feel like eating straight after exercise so having something like a protein shake, or a sandwich with fruit can help.

In shorter events, it’s not as important to refuel as quickly, but still drink some water and eat as soon as you can, which could be at your next meantime.

You may want to head for the celebratory cake and pizza (and yes, you do deserve it!) but your body needs nourishment first. Having some complex carbs like wholegrain rice, pasta, or sweet potatoes with lean protein and plenty of vegetables will help restore your muscles and energy.

What about the cake?

Nutrition is a powerful tool and, just like your swim stroke, needs practice. Try what you are going to eat and when during your training so you know what works before your event. You will feel stronger in the water, better afterwards and can still have that slice of cake eventually.

The post <i class="fa fa-lock"></i> What to eat on event day appeared first on Outdoor Swimmer Magazine.

Do you save recipes on social media and never try them out? Here we take a trending ‘health’ recipe and give it a go; this month we try Protein Bagels.

Ingredients

1 cup wholemeal bread flour
2 tsp baking powder
1 cup thick 0% Greek yoghurt
1 egg, for wash
Pinch of salt
Mixed Seeds

Method

1. In a bowl, combine the flour and yoghurt, season with a pinch of salt, and mix with a fork until the dough starts to form. Then, use your hands to bring it together.
2. Knead the dough for up to a minute until you have a smooth, non-sticky dough.
3. Divide into four equal-sized pieces, make a ball/disc and form a hole in the middle. Brush the bagels with an egg wash and sprinkle on mixed seeds.
4. Bake at 190ºc fan oven for 20-25 minutes until golden brown. Slice in half, then toast to enjoy. Eat immediately or freeze (sliced).

Top tip: Use a thick yoghurt or the mix will be too wet

The post How to make protein bagels appeared first on Outdoor Swimmer Magazine.

Nutrition plays a key role in a swimmer’s performance, recovery, and overall health. The Outdoor Swimmer team have been testing Arla dairy products to help them reach their swimming goals

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The Outdoor Swimmer team are all very different swimmers — some are sprinters, others prefer longdistance, and a few are just getting started. Our strokes may vary, but one thing we have in common is our busy lives!

Between work, family, and training, we don’t have time to worry about complicated meals. That’s why quick and easy nutrition is so important. We need fuel that fits into our busy schedules and supports our performance in the water. Whether it’s early morning lake laps or evening sessions in the pool, having quick, nourishing options makes it easier to stay energised and focused on reaching our swimming goals.

The importance of protein

Swimming is a full-body workout, so swimmers need to fuel their bodies with the right vitamins and minerals. Protein is especially important, as it supports muscle growth and repair after exercise. Incorporating products that are high in protein into a swimmer’s diet helps maintain muscle mass and speeds up recovery, reducing the risk of injury and fatigue.

As sponsors of the Great North Swim, Arla recognises that protein products shouldn’t compromise on taste, while swimmers are on their training journeys. They’ve created a range of dairy products that are easy to use and versatile, including long-lasting and pure filtered Arla Cravendale milk, Arla LactoFREE so you can enjoy the goodness of dairy but without lactose; high protein and low fat Arla Protein, which is great to eat on the go; and Arla Skyr, a naturally occurring high protein yogurt that’s beautifully thick and creamy.

Find out how the Outdoor Swimmer team got on with using Arla’s dairy products during a busy week of swim training.

“As my body changes, I’m learning the importance of protein.” Rowan Clarke, endurance swimmer and features writer

As a peri-menopausal woman, I’m always looking for ways to up the protein in my diet – especially as I don’t eat much meat. Protein is said to be essential for maintaining strength, mobility and metabolic health as oestrogen levels drop. So, it makes sense to eat protein-rich food before working out in the gym or going for a swim.

I find yogurt and milk-based food tasty and digestible when I work out – I’m prone to reflux when I swim, and this doesn’t happen with dairy. I started my day with a smoothie bowl made from Arla Cravendale Milk and Arla LactoFREE Natural Yogurt topped with loads of nuts, seeds and blueberries for slow burning energy. The Arla Protein Raspberry pot was great for a preworkout boost, and I used the Protein Food to Go mid-training for a tasty energy boost.

As my body changes, I’m learning about the importance of protein. It’s wonderful to find delicious Arla products that support me.

“Dairy plays a big role in my diet as a source of protein”: Simon Griffiths, Founder & Publisher

I often exercise twice each day, especially when training. I’m a veggie, so dairy plays a big role in my diet as a source of protein.

I enjoyed the Arla Skyr Whipped Strawberry and Caramelised Orange, and the Arla Protein Strawberry pot. They tasted great as a pre-swim snack without being over-filling. The Arla LactoFREE Natural Yogurt was a lovely complement to my standard breakfast of oats and dried fruit (soaked in Arla Cravendale milk, naturally).

The Arla Protein Food To Go meal replacement shake was a perfect way to start my recovery after a long training swim and easy to drop into my swim bag.

“The Arla yogurts are an easy way to refuel my muscles post-swim”: Abi Whyte, Digital Editor

I’ve recently started a new challenge of swimming 26 miles over 12 weeks, so I’ve been hitting the pool or lake at least three times a week. This is usually in the mornings after the school-run, so I like to have a pre-swim breakfast of porridge made with Arla Cravendale milk (it lasts for a whole week in the fridge once opened), honey and flaxseed. This provides slow-burning energy for my morning swim.

After my swim session I then have an Arla Protein Blueberry pot (so fruity and creamy!) that provides an easy low-fat, high-protein way to refuel my muscles post-swim.

When I wild swim with friends at the weekends, I like warm up with peppermint tea then have an Arla Skyr Whipped pot (my favourite flavour is Caramelised Orange) as it provides me with some feel-good indulgence for my sweet tooth!

“The Arla Protein Food To Go gave me good, sustained energy”: Ella Foote, Editor

Even though I love swimming I don’t always jump out of bed for my swim sessions, I can always convince myself to sleep a bit longer and perhaps skip breakfast… So, the Arla Protein Food To Go (Chocolate Caramel flavour!) was perfect for me. I actually had a little before swimming and finished it after. It gave me good, sustained energy and I felt full and satisfied.

It was like drinking a normal milkshake full of sweet taste, but the fact it is enriched with milk protein, vitamins and minerals was reassuring. It’s convenient and I held off snacking until lunch – which is saying something after a swim!

The post Supercharge your day of swimming appeared first on Outdoor Swimmer Magazine.

Swimmer’s Ear is a common ear infection that afflicts wild swimmers and pool swimmers. In our recent survey we asked about your experience of Swimmer’s Ear, including how to prevent and treat the infection

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While no one can deny the many benefits of swimming, it can come with some drawbacks, such as Swimmer’s Ear (Otitis Externa) – an infection of the outer ear.

This infection is usually caused by bacteria entering the ear canal, especially if you regularly get water in your ear, such as when swimming.

Symptoms usually include ear pain, swelling of the ear canal and occasionally decreased hearing.

Our survey says!

In a recent survey on Instagram (conducted March 2025), we asked our followers about their experience of swimming-related ear infections. Eleven people took part in the survey – here are some key findings…

It’s a common problem: Nine out of our 11 respondents have experienced Swimmer’s Ear

Wear ear plugs!: 5/11 of our respondents said they wear ear plugs while swimming to prevent infection. Others also said they tried olive oil spray as a water barrier. 

Indoor and outdoor swimming: Most associate pool swimming with an increased likelihood of ear infections, while some say it’s more likely with outdoor swimming.

It it seasonal?: Most of our respondents don’t think Swimmer’s Ear is associated with a certain time of year – they’ve experienced infections all year round.

How to prevent and treat Swimmer’s Ear

As advised by experts and our readers, Swimmer’s Ear can be prevented by wearing ear plugs and a swimming cap while swimming. 

If you do get an infection, it’s best to avoid swimming and keep your ear dry while you are treating the infection. Tempting though it is to use ear buds to clean the ears, this could worsen the infection, so is best avoided.

A handy antibacterial spray

EarCalm have introduced a spray that can be used without prescription to treat symptoms as soon as they appear. The spray’s active ingredient is acetic acid, an antibacterial agent that targets the bacteria causing the infection, helping to relieve pain and inflammation.

A few of our survey respondents say they have used EarCalm to treat their Swimmer’s Ear and they all gave positive feedback about how the spray relieved their symptoms. 

“I’ve been using EarCalm for the first time this year after a recommendation from a friend, and nothing has progressed beyond a slight soreness in the ear. No ear infections yet, which is amazing!”

EarCalm Spray is used for the treatment of minor infections of the outer ear in adults and children aged 12 and over.

It contains an antibacterial ingredient called acetic acid that helps clear these infections.

Acetic acid works to prevent the growth of bacteria which can cause outer ear infections, which in turn helps to calm and relieve uncomfortable symptoms such as pain and inflammation.

Earcalm Spray is used for the treatment of minor infections of the outer ear. It contains the active ingredient acetic acid, an antibacterial agent that targets the bacteria causing the infection, helping to relieve the symptoms. Always read the label.

If over-the-counter treatments are not working and your symptoms do not improve in 7 days, then you should consult your GP for an alternative treatment.

Find out more about EarCalm at earcalm.co.uk

The post How to prevent and treat Swimmer’s Ear: top tips from the swimming community appeared first on Outdoor Swimmer Magazine.

Cancer Research UK reports that melanoma skin cancer is the fifth most common cancer in the UK, accounting for five percent of all new cancer cases. Outdoor swimmers are at high risk for melanoma, sunburn and skin issues so we speak to GP in Community Dermatology, Dr Rebecca Alsop to learn more.

Why are outdoor swimmers at high risk for melanoma, sunburn, and skin issues?

There are a number of factors but these are the biggest issues:

• UV reflection: Water reflects up to 80% of UV rays, intensifying exposure.
• Long exposure: Swimmers often spend extended periods outside without shade.
• Wet skin amplifies sunburn and can magnify UV penetration.
• Barrier disruption: Salt, chlorine, and cold can strip natural oils, weakening your skin’s barrier.

Is there any truth to the claim that sunscreen is useless or harmful?

There is no scientific evidence that supports the idea that sunscreen is ‘useless’. You may see advice on social media about just using olive oil, but while it’s moisturising, olive oil offers no UV protection (SPF 8 at best), making it dangerous as a sunscreen alternative. Some people react to certain chemical sunscreen ingredients (e.g., oxybenzone), but this doesn’t mean all sunscreen is harmful – just choose the right type for your skin.

What is the difference between UVA and UVB?

The sun emits two types of ultraviolet rays that are damaging to the skin: Ultraviolet A Radiation (UVA) and Ultraviolet B Radiation (UVB). Both cause different types of damage, and not all sun creams protect against them in the same way. UVA rays are always present during daylight hours, and while you might not immediately see their effects, they’re very powerful. UVA rays penetrate the skin more deeply than UVB to cause long-term damage (including all types of skin cancer) and play a major part in the ageing process. UVB rays are the rays that are mostly responsible for sunburn and skin reddening. They don’t penetrate as deeply as UVA rays, but they’re just as damaging. They play a large part in the development of skin cancers including melanoma.

What type of sunscreen is best for frequent swimmers, especially in open water?

• Water-resistant SPF 50+ Tried & tested
• Broad spectrum (UVA + UVB)
• Reef-safe formulas are better for both skin and environment
• Stick or lotion formats last longer than sprays in water • Look for sport-specific or “wet skin” compatible sunscreens

What does SPF mean?

SPF means Sun Protection Factor and indicates the level of protection a sun cream provides against burning rays. It refers to how well the product reduces the burning effect of the sun on your skin. For example, if you usually begin to burn after ten minutes in the sun, applying an SPF 15 sunscreen will protect you for 15 times longer than that, meaning you are protected for up to 150 minutes. SPFs range from 2 to 50+, with 50+ offering the most protection against UVB.

How often should I reapply sunscreen when swimming?

Every 40-80 mins, depending on the water resistance rating of the sunscreen and after towel drying, sweating, or swimming.

Are mineral sunscreens good enough?

Yes! They are the preferred choice of sunscreen for people with skin of colour. They are great for swimmers as they:

• Contain zinc oxide or titanium dioxide
• Are less irritating for sensitive skin
• Start working immediately
• Are reef and water life friendly and more stable under sunlight.

One downside is that they can leave a white cast, though many modern formulations minimise this with a tint.

What ingredients should I avoid?

• Oxybenzone, octinoxate (hormone disrupting and reef-damaging)
• Fragrance, alcohol, parabens (irritating for sensitive skin)
• Coconut oil or heavy oils (can clog pores, especially with sweat/sunscreen buildup)

Best post-swim skincare routine to prevent dryness or irritation?

• Rinse off with fresh water ASAP
• Use a gentle, non-stripping shower gel or cleanser (non-foaming, SLS-free etc)
• Apply a hydrating moisturiser with ceramides or hyaluronic acid (I rate Garnier 7 Day Intensive)
• Use barrier-repair cream for any areas more prone to irritation (e.g. Seams of swimsuit/ wetsuit/ friction areas)

What are signs of sun damage to look for?

• Persistent dry or rough patches
• Pigmentation changes (freckles, dark spots) • Wrinkles, leathery texture (it is estimated that up to 70% of the visible signs of skin ageing can be attributed to sun damage)
• Redness or peeling

Harmless mole vs. something serious?

Look for the ABCDEs of melanoma:

• Asymmetry
• Border irregularity
• Colour variation
• Diameter >6mm
• Evolving (change in shape, size, color, or feeling)

What does early skin cancer look like?

• Flat, scaly red patches
• Sores that don’t heal
• Waxy, pearly bumps
• New growths or moles that change over time

How can I check my skin?

There are apps that can then be used to monitor your skin (MapMyMole, SkinVision, MiiSkin). Even without an app, I would suggest self-exam every three months. See your GP if anything looks suspicious. Do an initial skin check using a mirror and good lighting looking at all areas including:

• Scalp (use a comb or ask for help)
• Back, shoulders, behind knees
• Feet and toenails
• Under arms and breasts

Take photographs of any areas you want to keep an eye on. Have something visible (e.g. 5p or part of measuring tape) for scale.

Are there areas swimmers should monitor?

Yes, shoulders, back, neck, chest, tops of feet, and scalp. These areas get more sustained sun exposure and are often forgotten when applying sunscreen.

Should I moisturise before swimming?

A light, occlusive moisturiser (like Aquaphor or Vaseline) can protect against chlorine/salt, but skip anything that might interfere with your sunscreen or damage swimwear.

Read our guide to the best sunscreens for outdoor swimmers.

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Building back strength, while working on mobility and flexibility, will help us to feel strong in the water says personal trainer Liz Lowe. Try these yoga poses for a strong, healthy back.

When it comes to backs, we want to build strength while also working on mobility and flexibility. This is especially key for swimmers. Strong, healthy backs support us in the water and help maintain good posture in daily life. Here are a few yoga poses that can help.

Yoga poses for back strength, mobility and flexbility

Cat cow pose

Mobilises the back and is a great addition to a swim warm-up or cool-down.

Begin on all fours – wrists under shoulders, knees under hips. Inhale to prepare, then exhale to push the mat away, lower the head, tuck the tailbone and curl vertebrae one-by-one so your back is arched like a cat. Inhale to come into cow – tilting the tailbone, lowering the belly, lifting the gaze, feeling the chest open and shoulder blades draw together. Be mindful not to overextend the neck. Move between the poses several times.

If kneeling is problematic, try standing with palms pressing against thighs and move the spine in the same way.

Staying on all fours, try moving the spine, hips and shoulders in any way that feels good (the kids call this one ‘disco cat’!).

Bridge pose

This both strengthens and mobilises the spine.

Lie down, knees bent, feet between hip-width and the width of yoga mat apart. Adding additional width and turning feet out slightly can feel more comfortable.

With active feet and strong legs, lift the pelvis to bring the torso to a 45-degree slope. Keep lower body and core engaged to hold the position. Hands can be interlaced underneath or lightly pulling on the mat’s sides (this engages the thoracic spine more).

Repeat several times, holding for a few breaths.

Locust pose

A great strengthener, this pose can be developed progressively. Think about evenly distributing the backbend across the spine and take care to avoid compression in the neck or lower back. There’s no need to lift too far off the mat.

Lie face down, arms by sides, palms down, legs pressed together lightly. Engage the core and glutes to support the back. Exhale and initially just raise torso and arms.

If this feels ok, try raising the legs as well. Hold for a couple of breaths, extending up to five breaths as you progress. Repeat 2-3 times.

As you get stronger, try positioning legs hip-width apart, maintaining the activation in the back body as you raise them.

To finish, lie down with knees bent, and ‘windscreen wiper’ legs from side to side.

NB: if you have any back issues or pain, please consult a health professional before trying new exercises.

Liz is a fitness professional living in Somerset. She runs outdoor bootcamp sessions, circuit training and yoga workshops in Freshford, near Bath. Liz can also be booked for personal training sessions. Visit her website lizlowe.journoportfolio.com to find out more.

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Fuelling your workouts, balancing your hormones and getting good quality sleep with all improve your performance, says personal trainer Vivienne Rickman

We all know how important our training in the water is. But more and more, we’re realising that our swim training isn’t just about recording times and distances. To really make the most of our time in the water, we’ve got to take a more wellrounded approach to fitness and recovery. We want to swim faster or with better technique, or be able to swim further with greater ease, but we also want to be able to do that without injury. Good sleep, balanced hormones, eating well, and staying strong and mobile outside the water are the building blocks of training. Work on each of these consistently will see progression, not just in your swimming, but in everyday life too.

Sleep: our secret recovery superpower!

While we sleep our bodies recover from the previous day, the repair and reset. Our muscles rebuild during deep sleep and our brains consolidate things they have learnt during the day (hard swim training session trying to nail that front crawl breathing? It’ll be processing it here!).

Lack of sleep leaves us sluggish, and more likely to pick up bugs and injuries. Poor sleep messes with hunger hormones, making it harder to fuel properly (and easier to say yes to that extra slice of cake!). Think of sleep as part of our training – who doesn’t love an excuse for an early night? – aim for 7-9 hours of quality sleep per night.

Hormonal balance: the quiet performance hero

Hormones sit quietly in our bodies controlling everything from how we feel in the water to how we recover between sessions. When they’re balanced, we feel great, full of energy, focused, and strong. When they’re unbalanced, everything – from endurance, how hot or cold we feel, how we digest our food, our mood, to name just a few – can feel off too.

If you are swim training, the stress hormone, cortisol can be an issue. It can rise from overtraining, poor sleep, or not enough recovery, and leads to fatigue, muscle breakdown, and performance plateaus.

However, on the other side, healthy levels of testosterone, estrogen, and thyroid hormones support energy, metabolism, and muscle repair.

To support hormonal health, focus on consistent sleep, balanced nutrition, and managing stress levels.

Nutrition: fuel and recovery for your workouts

Giving your body the nutrition it needs to be able to function is super important. You can’t expect it to perform at its best if you don’t give it enough of the kind of food that it needs.

Carbs are the body’s primary energy source – it’s beneficial to eat these around training sessions.

Protein supports recovery and muscle repair – especially straight after training sessions.

Healthy fats for mental focus, reducing inflammation and aiding recovery.

Hydration is often overlooked by swimmers, especially when swimming outdoors in cold water, stay hydrated to help keep fatigue, and muscle cramps away and maintain your speed and focus.

Strength training: our power behind the stroke

Swimming builds our cardiovascular fitness and technical skill, and strength training builds our power. It gives us strong joints and muscles capable of the repetitive movement needed in swimming, improving our stroke efficiency and protecting us from injuries.

A strength training program will include full-body exercises such as squats, pull-ups, rows, and core moves, performed 2-3 times per week. Be consistent and focus on good form, being strong will help you move through the water with more control, speed and efficiency.

Mobility training: the essential element for swimmers

Better mobility is what allows you to move more efficiently – not just move more. Mobility exercises are controlled movement through your full range of motion. Spending just 10-15 minutes a day on dynamic stretches (legs swings, arm circles, hip circles), mobility exercises (yoga), and active rangeof- motion movements (flexing and extending ankles, shoulders – lift arms forwards, sidewards, overhead) can help improve your swimming, reduce the risk of injury, and make your strokes feel smoother and more efficient.

The post Live well, swim well – a holistic approach appeared first on Outdoor Swimmer Magazine.