Nutrition-this includes consuming adequate amounts of Carbohydrates, Protein and fat. Swimmers need to make sure their food choices are rich in vitamins and minerals. Micronutrients such as vitamin C, vitamin D and zinc all play a role in the body’s immune response. In addition, fruits and vegetables provide phytonutrients such as lycopene.
Hydration -Drinking plenty of water is necessary to maintain overall good health. Hydration is thought to have the potential to boost an immune response to fight cold or flu viruses. In addition, adequate hydration may aid in keeping noise and throat moist as well as releasing mucus.
Sleep– According to the national sleep foundation, sleep deprivation has a negative impact on the immune system and increases the risk for colds, flu, and other viruses. Sleep needs to be consistent throughout the week. Sleep cannot be made up on the weekend!
Handwashing– Proper handwashing doesn’t mean a dab of soap and a drizzle of water. Hands need to be washed with soap and warm water for at least 20 seconds (the length of time it takes to sing happy birthday twice). Hand sanitizer is not a replacement for soap and water.
Chicken noodle soup– If all else fails, then judicious amounts chicken noodle soup. Not only will chicken soup help hydrate, the soup will also fight inflammation and mobilize mucus.