Bloating in general causes people to look 5-10 pounds heavier than they really are, making it extremely difficult to lose weight or fit into an outfit that’s too small without giving up swimming altogether. Unfortunately, though, there are several reasons why you might be bloated after swimming, including your diet and the way you breathe while swimming, so many of us may not realize what’s causing it until after we get out of the pool. Here are 5 common reasons why you’re bloated after swimming and how to avoid them!
1) Not Waiting Long Enough Before Re-Hydrating
One of the biggest mistakes swimmers make after a swim is going right back to their normal routine. Getting out of pool and not re-hydrating can cause you to feel bloated because your body isn’t getting all of the water it needs. If you don’t re-hydrate immediately, you can do more harm than good by ingesting too much extra air when drinking something during your post-swim relaxation period. After a long swim, sip on plain, cool water for at least 10 minutes before moving on to anything else. This will give your body time to properly absorb fluids and minimize bloating.
2) Drinking Cold Water
Water with food is best, but when you’re in a rush it’s fine to grab a glass of water on its own. Just make sure you do so before your meal (so your body knows it’s hydrated) and not an hour after (when your stomach is already full). If you do choose to drink at least eight ounces of cool water 15 minutes before eating, try not to swallow air when drinking—and don’t down it too fast. That can lead to bloating (and burping) over several hours. And since swallowing air increases gas pressure in your gut, it can also cause pain and diarrhea. So slow down with any liquid that isn’t 100 percent pure H2O.
3) Exercising Before Eating
While exercising after a meal is a good way to burn calories, exercise can cause bloating for some people. If you’re going to exercise before eating, try eating a small snack beforehand and make sure you get enough water while working out. This will help reduce any potential side effects from swimming on an empty stomach. In fact, it might also be helpful to drink some water immediately after getting out of the pool to flush out any extra air from your digestive tract.
4) Dehydration
It’s no secret that swimming is an effective way to get your body in shape, but what you might not realize is that it can also have some negative effects on your body. Most people are dehydrated after exercising, but because swimming doesn’t heat you up as much as other workouts, it can actually be more difficult for your body to regulate temperature. The result? Even if you don’t think you’re thirsty, drink plenty of water before and after your next swim to keep yourself hydrated. If that’s not enough, try eating foods like bananas or sweet potatoes (both are high in potassium) before you hit the pool to avoid getting bloated after swimming.
5) Breathing Through Your Mouth While Swimming
Just like eating and chewing can cause you to swallow air, so can breathing through your mouth. When we breathe through our mouths, we’re also likely to inhale more water than we would if we were breathing through our noses. The extra air and water in your lungs means extra effort to expel them when you’re done swimming. If you want to avoid feeling bloated after swimming, remember that nose breathing is often best!