How to avoid cramps while swimming

With many Filipinos expected to head to beaches, rivers, and pools this Easter Sunday, it’s important to stay safe while enjoying the water. One common risk swimmers face is muscle cramps, which can be painful and even dangerous if you’re far from shore.

This infographic offers simple, practical tips to help you avoid cramps before and during your swim—so you can focus on fun, not first aid.

Before Swimming

• Stay hydrated

Dehydration contributes to muscle cramps. Drink water regularly before your swim, especially in hot or humid conditions.

• Warm up properly

Light stretching and a short warm-up swim help prepare muscles and improve circulation.

• Eat right

Avoid heavy meals right before swimming. Opt for a light snack rich in potassium or magnesium (e.g., banana, yogurt) an hour before.

• Maintain electrolyte balance

Low levels of sodium, potassium, calcium, or magnesium can trigger cramps. Replenish with sports drinks if needed, especially after sweating or long swims.

During Swimming

• Pace yourself

Don’t overexert. Start slow, especially in cold water, to let your muscles adjust.

• Use proper technique

Poor form can strain certain muscles, leading to cramps—especially in the calves or feet. Make sure your kick is relaxed and not overly pointed or flexed.

• Stay relaxed

Tension in the body can cause cramps. Focus on smooth, relaxed movements.

• Breathing rhythm

Good oxygen flow helps muscles function better. Don’t hold your breath unnecessarily while swimming.

If a Cramp Happens

• Stop and stretch

Gently stretch the cramped muscle. For a calf cramp, for example, flex your foot toward your shin.

• Float or hold the wall

Avoid panicking. Float on your back or hold the pool edge while stretching.

• Massage gently

Rubbing the area may help release the cramp.