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.

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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.

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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.

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Dr Sarah Law shares her insights on swimmer’s ear, a common ear infection that afflicts outdoor and pool swimmers

At least 10% of swimmers will experience an ear infection at least once in their lifetime and some may suffer from surfer’s ear. Both are disruptive issues and can keep you out of the water, affect your hearing and cause pain or discomfort. We speak to NHS ENT Specialist Registrar Dr Sarah Law to learn more about our ears.

What is swimmer’s ear and what is surfer’s ear, and is there a difference?

Swimmer’s ear is also known as otitis externa, which is a bacterial or fungal infection of the outer ear canal (the tube between the outer ear and eardrum). This is caused by trapped water, which creates a moist environment that helps infections to grow. Surfer’s ear or exostosis occurs when repeated exposure to cold water and wind stimulates new abnormal bone growth in the ear canal, which narrows the ear canal – this is a common condition in surfers, but as more people swim in cold water, more people are at risk.

What are the most common symptoms of swimmer’s and surfer’s ear?

You can experience earache when touching or pulling the outer ear, itching, swelling, ear discharge, and/or sudden muffled hearing due to a build-up of discharge in outer ear infections. In middle ear infections where the infection is behind the eardrum, you may additionally experience fever or a feeling of fullness or blockage. If you start to experience gradual hearing loss, water trapping and increased frequency ear infections due to narrowed ear canals, you may have Surfer’s ear.

What is the best way to treat these conditions?

Swimmer’s ear: Prescription topical ear spray or drops (antibiotic + steroid), pain relievers, and keeping the ear dry.

Surfer’s ear: No cure other than surgery (if severe). Avoiding cold water exposure and using ear plugs can help prevent worsening of the condition.

Will I need antibiotics, or can it heal on its own?

Swimmer’s ear often requires antibiotic ear drops, but mild cases may heal by itself. There is no need for antibiotic ear drops for Surfer’s ear unless an infection develops.

How long does it usually take to recover?

Swimmer’s ear usually improves within 7–10 days with treatment. Surfer’s ear is a chronic condition that worsens over time without intervention.

Can I take pain relievers to help with discomfort?

Yes, taking paracetamol with or without ibuprofen can help with discomfort during ear infections.

Should I avoid water while my ear is healing?

Definitely. I often emphasise to my patients the need to keep your ear dry while you are treating the ear infection. You can use cotton wool in your ears with Vaseline on top as a water seal when you have a shower, then throw away the cotton wool afterwards. Avoid swimming until the ear infection has completely resolved and avoid using ear plugs in one ear that can transfer to the other ear or reintroduce infected ear plugs/hearing aids back into the affected ear which can cause repeated infections. Avoid scratching your ear canal as this can damage the surface. When it gets wet, infections can also enter this way.

How can I prevent swimmer’s ear from happening again?

To prevent swimmer’s ear, I would advise wearing ear plugs when swimming with a swimming cap. You can also try Earol Swim which plugs the ears with olive oil to prevent water trapping. To prevent yourself scratching your ear canal at night when you are asleep which injures the lining of the ear canal, you can wear gloves.

Are there ear drops or other products that can help?

For recurring infections, you can try Otinova ear spray over the counter which relieves itching, it contains aluminium which also dries the ear and is antiseptic. I’d advise to contact your GP who can prescribe antibiotic ear drops/spray for you after examination of the ear to confirm the diagnosis. In severe or refractory infections, your GP may refer you to the ENT team in hospital for micro suctioning and further treatment.

Is it safe to use cotton swabs to clean my ears?

There is a phrase “don’t put anything smaller than your elbow into your ear!” Inserting small objects including cotton swabs can push earwax deeper, cause injury to the surface of the ear canal, or create a hole in the eardrum. If you want to clean the outer pinna (anywhere outside of the ear canal opening) with cotton wool, that is fine.

What should I do if I feel water trapped in my ear after swimming?

Tilt your head and gently pull the earlobe, lie on the affected side to let the water out. You can also use a hairdryer on a low setting to dry out the ear.

What happens if swimmer’s ear is left untreated?

If swimmer’s ear is left untreated, the ear canal may swell and narrow temporarily due to inflammation, which can cause severe pain. If the infection is not properly treated, this can cause a superimposed fungal infection which would require a longer course of antifungal ear drops. The infection can also spread deeper to the eardrum and other nearby structures. In the older population, in diabetics and in immunocompromised patients, chronic ear infections can lead to infection spreading to the bones of the skull called necrotising otitis externa requiring prolonged intravenous antibiotic treatment.

Can swimmer’s ear lead to long-term hearing problems or other issues?

This is rare, but chronic infections can lead to scarring and narrowing of the ear canal which can affect hearing. If the eardrum has ruptured, it may be temporary hearing loss, or permanent if the hole doesn’t close. Necrotising otitis externa could affect the inner ear and damage the hearing nerve when infection spreads to the skull, but this is only in the most severe cases.

Tried and tested

Earol Swim £10.50, boots.com

Delivers a metered dose of a unique blend of Olive Oil & Tea Tree Oil into the outer ear finely coating the auditory canal creating a water resistant barrier.

Swim-eze £8.99, innova2020.com

Dries water in the ears. Fast-acting and non-medicated, it removes the trapped water in the ear immediately, leaving the ear clean, water-free and dry.

EarHub £4.99 (3 Pairs), ear-hub.com

Soft silicone, mouldable and reusable silicone earplugs containing aloe vera which inhibits the growth of certain bacteria. Can be used in and out of the water.

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We’re thrilled to introduce new regular contributor, Dr Hussain Al-Zubaidi who will be sharing the latest news and views from the medical world. To kick us off this month, Dr Hussain shares how swimming has promoted health across cultures

From the tranquil waters of ancient bathhouses to the rigorous training of samurai warriors, swimming has long been recognised as a powerful tool for health and wellbeing. Across cultures and centuries, civilisations have embraced water not just for survival, but as a source of rejuvenation, fitness and even spiritual renewal.

Ancient Egypt and Mesopotamia: the first swimmers

Dating back as early as 2500 BCE, swimming played a significant role in the daily lives of ancient Egyptians and Mesopotamians. Egyptian tomb paintings depict swimmers in fluid motion, suggesting that swimming was both a recreational and health-promoting activity. The Nile River served as a place to exercise and a natural wellness retreat, where immersion in its waters was believed to purify the body and refresh the soul.

Greek Olympians and Roman bathhouses : masters of aquatic fitness

For the ancient Greeks, swimming was essential to athletic training. Olympians combined swimming with running to boost endurance and overall strength, while Greek scholars emphasised its importance in education. The Romans expanded on this by constructing elaborate public bathhouses (thermae), where swimming was a crucial part of hygiene and wellness. Roman physicians even prescribed swimming as a treatment for ailments such as joint pain and fatigue, recognising its restorative properties centuries ahead of modern rehabilitation therapies.

Japan and China: Water as a warrior’s tool and a healer’s ally

In Japan, swimming was not only a sport, but a martial skill known as ‘suijutsu’, practiced by samurai for agility and survival. Over time, this evolved into a respected discipline for both combat training and physical wellness. Meanwhile, in China, water therapy played a pivotal role in traditional medicine. Ancient healers recommended hydrotherapy in warm springs to promote circulation, relieve pain, and restore balance to the body – practices still embraced today in many of China’s famous hot springs resorts.

India and the Middle East: swimming as a sacred and therapeutic practice

Ancient Indian texts reference swimming as a practice that strengthens both body and mind. In Hindu culture, water immersion has long been linked to spiritual purification, with sacred rivers like the Ganges serving as destinations for ritualistic cleansing and renewal. The Middle East saw the development of hammams (bathhouses), where water therapy was used for relaxation and health.

Swimming today: a legacy that lives on

Fast forward to the present, and swimming remains one of the most effective ways tools for cardiovascular health, rehabilitation and stress relief. Its historical significance across cultures proves that humans have always recognised water’s incredible power – not just to sustain life, but to enhance it. Next time you take a dip, remember: you’re participating in a tradition that has been cherished for millennia, from the banks of the Nile to the bathhouses of Rome and beyond.

Dr Hussain Al-Zubaidi is a GP with an extended role in lifestyle medicine. He leads the Royal College of GP’s lifestyle and physical activity team; heads the UK’s first NHS-based fitness club; is a TV doctor on This Morning and GMB and sits on the advisory board for Swim England. When not working, Hussain is a keen triathlete.

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Personal trainer Vivienne Rickman outlines how to dryland train for the upcoming season

As the days grow longer and temperatures get warmer, many of us are ready to move from bracing winter dips to longer, more sustained swims and may have even booked a swim event. While we’ve kept up our cold water exposure, our endurance, strength and technique may have taken a backseat over recent months. Combining your swim training with a structured dryland training plan, whether at home or in the gym, will help you make the most of the season ahead, regaining your fitness, power and efficiency.

Strength training

Swimming relies heavily on the shoulders, back, core and legs, so strength training should focus on building muscular endurance and preventing injury. Some key exercises to include:

Pull-ups and lat pulldowns – Not everyone can lift their body weight in a pull-up, so lat pulldowns offer a great alternative to strengthening the lats. Strong lats = strong front crawl pull.

TOP TIP – Activate your lats by pulling down from your armpits!

Dumbbell shoulder press & lateral raises – Swimmers are often plagued with shoulder injuries caused by the repetitive overhead movements in front crawl. Build strength and improve shoulder stability to master longer swims.

Seated Rows – Develop a strong, stable core and powerful back muscles. Use a seated row machine at the gym, keep your back straight and your shoulder blades together.

Lunges & Squats – Strengthen legs and glutes for better body positioning in the water. Try bodyweight only until you have your form correct, then add resistance such as dumbbells or a kettlebell.

Core stability

A strong core helps maintain an efficient body position, reducing drag in the water and improving our stability for those allimportant hip rotations we need. Add these to your routine:

Planks – Build endurance for better balance, try front and side planks.

Dead bugs – Engage deep core muscles for a streamlined position.

Russian twists & hanging leg raises – Improve rotational strength for an efficient stroke, try your Russian twists with feet on the floor to start. If you can’t manage a hanging leg raise, start with a dead hang (hanging from a pull-up bar), hanging strengthens the upper back, shoulders, core and forearms, those leg raises and pull-ups won’t be far away!

Cardiovascular training

Since long swims outdoors require sustained effort, cardiovascular training is essential. While regular swimming is great cardio, not everyone trains in the pool all winter. Give these a try:

Skipping – Aside from being great fun (who doesn’t love picking up a skipping rope?), this is a great activity for interval training.

Rowing machine – Rowing is a great all-over cardio workout. Its rhythmic, repetitiveness shares some similarities with swimming.

Kettlebell swings – Kettlebells are brilliant for improving strength, aerobic power and cardiovascular fitness. Ensure the power is coming from your legs and glutes, your shoulders and arms should not be doing any heavy lifting. Hinge at the hips to build momentum.

TOP TIP – Choosing a kettlebell – if you are new to kettlebells choose a lighter weight so that you can get familiar with how they feel and so you can practice swinging with good form.

Walking & jogging – A brisk walk or jog is a great way to improve our cardiovascular health.

Mobility & flexibility

Not being so active over winter can affect stroke mechanics and shoulder mobility. Daily stretching and mobility exercises – such as shoulder circles, thoracic rotations and hip openers – will help prevent injury and improve stroke efficiency.

By including strength, endurance and mobility exercises into your swim training, you’ll be prepared to step back into those long outdoor swims and events, feeling stronger, more prepared and ready for the season ahead.

Vivienne is an outdoor swimmer, health and fitness coach. She splits her time between the mountains of Snowdonia in North Wales, where she lives, and the South Coast where she grew up. Vivienne offers online fitness, nutrition and swim coaching programs. You can contact her at viviennerickman.co.uk

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