A sunny day in Fort Worth TX your favorite swimsuit, and the sparkling blue water—nothing beats swimming! Whether you're floating in the pool, playing water games, or diving, swimming is the perfect way to cool off and enjoy your summer. But even when you're just having a good time, it's still important to protect your body from dehydration and muscle cramping.

Yep, even fun in the water needs a little preparation!

Drink Water—Lots of It In Fort Worth TX

You may not feel sweaty while swimming, but you’re still losing fluids. And when you’re in the sun, your body loses water even faster.

Easy Tips:

• Bring a refillable water bottle and keep it poolside or in your beach bag. To avoid leaching chemicals, opt for reusable water bottles made of stainless steel or glass.
• Take a water break every 30 minutes, even if you're not thirsty.
• If you’re swimming for over an hour or planning to be in the heat for an extended period of time, mix in an electrolyte drink to replace lost minerals.

Pro Tip: Freeze a bottle of water the night before so it stays cold all day.

Snack Before You Splash

Swimming on an empty stomach can lead to low energy and increase your risk of cramps.

Best Pre-Swim Snacks:

• A banana (packed with potassium, great for healthy muscle function)
• A granola bar
• A handful of nuts and dried fruit (excellent and tasty source of dietary fiber, vitamins and minerals)
• Yogurt or a small smoothie

Avoid heavy meals right before swimming, but don’t skip eating altogether—your muscles need fuel!

Warm Up a Little First

If you jump into intense swimming or a game of volleyball, your muscles might rebel by cramping.

Fun Warm-Ups:

• Do some light walking or stretching poolside.
• Start your swim session with easy movements like floating, gentle strokes, or wading.
• Taking 5 minutes to loosen up helps prevent painful surprises mid-swim.

Know What a Cramp Feels Like—and What to Do

Cramps are sudden, tight muscle spasms, often in your calves, feet, or hands.

If You Feel One:

• Stop swimming and get to a safe spot (side of the pool or shallow water).
• Gently stretch and massage the cramped muscle.
• Drink water, get out of the heat if possible, and take a short break to reset.

Take Fun Breaks in the Shade

It’s easy to overheat when you're playing and laughing in the sun, even in water.

Stay Cool:

• Rest under an umbrella or tree every hour or so.
• Reapply sunscreen, sip your drink, and give your muscles a short break.
• Use break time to reconnect with friends, snack, or just chill and enjoy the day.

Final Splash: Play Smart, Stay Safe

Swimming is one of the most enjoyable ways to stay active and healthy—but even casual swimmers need to be smart about hydration and cramps. The key? Listen to your body, stay fueled, and never forget to hydrate.

Take care of yourself and you’ll enjoy every splash, cannonball, and lazy float to the fullest.

So, dive in, have fun, and keep that water bottle close!

Fun in the sun can be tough on your body! Come unwind and realign at Malloy Chiropractic & Wellness Center, PLLC after your swim-filled day — your spine will love you for it!