Introduction
Many people experience a range of unpleasant symptoms after a trip to the pool, lake, or ocean. While some problems like sore muscles are an expected result of exercise, others like nausea, headaches, or skin irritation can be cause for concern. Understanding the specific cause of your discomfort is the first step toward preventing it from happening again.
Waterborne Germs and Recreational Water Illnesses
Recreational water illnesses (RWIs) are caused by germs and chemicals found in the water we swim in. Exposure often happens when you accidentally swallow contaminated water. Common sources include public pools, hot tubs, lakes, rivers, and oceans. Even a small amount of contaminated water can be enough to make you sick.
Common culprits lurking in the water
- Cryptosporidium (Crypto): A parasite that is a leading cause of waterborne illness outbreaks. It is highly resistant to chlorine and can survive for days even in properly treated pools. Symptoms include watery diarrhea, stomach cramps, nausea, and vomiting.
- Giardia: Another parasite that can cause diarrhea and gas. Like Crypto, it can be found in contaminated water and is resistant to standard chlorine levels.
- E. coli and Shigella: These bacteria can be introduced into the water through fecal contamination and cause severe gastrointestinal distress.
- Norovirus: A highly contagious virus that can cause vomiting and diarrhea. It can spread through contaminated water and from person to person.
Chemical Irritation from Pool Treatments
While chemicals like chlorine are essential for disinfecting pools, they can also cause problems for swimmers. When chlorine combines with body oils, sweat, urine, and other organic matter, it creates compounds called chloramines. These chloramines, not the chlorine itself, are often responsible for many of the irritating side effects of swimming.
Symptoms of chemical sensitivity
- Skin: Rashes, itching, and dryness.
- Eyes: Redness, stinging, and irritation.
- Respiratory System: Coughing, wheezing, and throat irritation, particularly in poorly ventilated indoor pools. For individuals with asthma, this can be particularly problematic.
Physiological Factors Affecting Your Body
Your body's own responses to the physical exertion of swimming can also be the source of feeling unwell.
Dehydration and electrolyte imbalance
Even though you're surrounded by water, your body loses fluids through sweating during exercise. It can be hard to notice this sweating while you're in the water, making it easy to become dehydrated without realizing it. Dehydration can lead to fatigue, headaches, and dizziness. Replacing lost fluids and electrolytes is crucial for recovery.
Overexertion and muscle fatigue
Swimming is a full-body workout, and pushing yourself too hard can lead to muscle fatigue and cramps. This can leave you feeling weak and exhausted after your swim. Proper warm-ups and cool-downs are essential to prevent this.
Aerophagia (swallowing air)
Improper breathing techniques, where a swimmer gulps air instead of exhaling fully, can lead to aerophagia. This traps air in your gastrointestinal tract, causing bloating, gas, and stomach cramps.
Pool vs. Open Water: A Comparison of Risks
Understanding the differences between swimming environments can help you gauge your potential risks.
| Feature | Swimming Pool | Open Water (Lake/Ocean) |
|---|---|---|
| Germs | Primarily introduced by swimmers; most are killed by chlorine, but resistant ones like Crypto persist. | From animal waste, sewage runoff, rain runoff, and agricultural runoff. |
| Chemicals | Chlorine and chloramines are the primary irritants. Poor chemical balance increases risk. | Natural water does not contain disinfectant chemicals, but harmful algal blooms can produce toxins. |
| Physical Factors | Similar dehydration and exertion risks as open water. | Conditions can be more physically demanding due to currents and waves. Exposure to cold water increases hypothermia risk. |
| Control | A properly maintained pool has controlled water quality, though poor hygiene can compromise it. | Water quality is highly variable and unpredictable. Storms can increase contamination. |
How to Prevent Post-Swim Sickness
By taking a few simple precautions, you can significantly reduce your chances of feeling unwell after swimming.
- Don't Swallow Water: Avoid swallowing pool or open water, especially if you have sensitive digestion. This is the most direct way to ingest germs.
- Shower Thoroughly: Shower before and after swimming to remove germs and residual chemicals from your body. This also prevents you from introducing germs into the pool.
- Stay Hydrated: Drink plenty of fresh water or an electrolyte-rich beverage before, during, and after your swim to combat dehydration.
- Check Water Quality: Pay attention to local public health advisories for open water swimming and ensure public pools are properly maintained.
- Listen to Your Body: If you have had diarrhea in the last 14 days, stay out of the water to prevent spreading germs.
- Use Protective Gear: Goggles can protect your eyes from chemicals and irritants, while nose clips can reduce the chance of water entering your nasal passages.
For more detailed guidance on safe swimming practices, consult the official resources from the CDC Healthy Swimming initiative.
Conclusion
Feeling unwell after swimming is a common experience with several possible causes, from ingesting waterborne pathogens to physical factors like dehydration and overexertion. By being aware of the risks and adopting simple preventative measures, you can protect your health and continue to enjoy all the physical and mental benefits of swimming with peace of mind. If symptoms persist or are severe, it is always best to consult a healthcare professional.
