When a mild illness strikes, many people face the dilemma of whether to skip their regular exercise routine, particularly swimming. The common cold is a viral infection of the upper respiratory tract, causing symptoms like a runny nose and sneezing. Deciding to enter the pool requires balancing your routine with respecting your body’s needs. The choice involves assessing the severity of your symptoms and considering the impact on both your health and public hygiene.
Evaluating Your Symptoms Before Entering the Water
A widely accepted guideline for determining if you should exercise is the “neck check” rule. If your symptoms are confined to above the neck—such as a mild sore throat, nasal congestion, or a simple runny nose—light exercise is generally considered acceptable. This level of discomfort is often manageable, and some find that the humidity of an indoor pool environment can temporarily relieve nasal symptoms.
However, any symptoms that manifest below the neck signal that you should avoid physical activity and prioritize rest. These warning signs include chest congestion, a deep or hacking cough, muscle aches, severe fatigue, and fever. Pushing your body when these symptoms are present can divert energy away from your immune response, potentially prolonging the illness.
Exercising with below-the-neck symptoms carries a rare but serious risk of complications, such as myocarditis, which is inflammation of the heart muscle. Adding the physical stress of swimming when your body is strained by a fever or systemic symptoms is not recommended. Furthermore, the increased pressure on your sinuses from being submerged in water can worsen congestion or lead to secondary issues like ear infections.
Understanding the Risk of Spreading Germs
Public health and etiquette are important factors when swimming with a cold. The cold virus is not typically spread through the pool water itself because properly maintained swimming pools contain chlorine. Chlorine is effective at inactivating viruses, like rhinovirus, that cause the common cold.
The real risk of transmission occurs outside of the treated water through respiratory droplets. These droplets are released when a person coughs or sneezes, and they can infect others directly or by settling on shared surfaces. Locker room benches, door handles, pool deck chairs, and water fountains are the primary vectors for spreading germs in a shared facility.
To protect others, practice excellent hygiene. This includes covering your mouth and nose when coughing or sneezing, and using proper handwashing techniques frequently. It is also important to avoid spitting, clearing your throat, or blowing your nose into the pool water, which can release germs before the chlorine has time to neutralize them.
Adjusting Your Workout and Recovery Strategies
If you have passed the neck check and decided to swim, modify your workout intensity and duration. This is not the time for high-intensity interval training or trying to achieve a personal best time. Instead, focus on a light, gentle session, such as slow-paced laps, which allows you to maintain circulation without placing undue stress on your immune system.
You must listen to your body and be prepared to end the session early if fatigue or symptoms begin to worsen. Maintaining proper hydration is important, as a cold can increase fluid loss through a runny nose or increased respiration. Be sure to drink plenty of water before, during, and after your swim.
Post-swim care is important for ensuring your body recovers effectively and your symptoms do not intensify. After exiting the water, immediately take a warm shower and thoroughly dry your hair and ears to prevent chilling. Changing into warm, dry clothing as soon as possible helps your body conserve energy, allowing your immune system to focus on fighting the virus.