Staying healthy over the winter

What is an Upper respiratory tract Infection?

The main illness affecting those who train in water regularly over winter is an upper respiratory tract infection (URTI). This is an infection of the nose and upper airway that can be caused by either bacteria or a virus. Common symptoms are a runny nose, sore throat, cough, and headache. Severe illness can cause fever and muscle aches.

A URTI is spread either by hand contact with someone who has the virus or bacteria or touching a surface that has the bacteria. The bacteria or virus is on the hand and can be transferred to the eyes, nose, or mouth.

It is important to clean surfaces regularly as viruses can remain outside the body for up to 2 days.

Aquatic athletes are more at risk due to:

• Fatigue from training load lack of sleep
• Pool chemicals
•  Stress
• Public transport such as school buses
• Poor nutrition

What are the signs and Symptoms?

• Nasalsymptoms: Blocked or stuffy nose, runny nose, and sneezing.
• Throatsymptoms: Sore throat, this is often an early symptom, and a hoarse voice.
• Cough: A cough is common, which may involve bringing up mucus (phlegm).
• Generalsymptoms: Feeling unwell, having less energy, and a low-grade fever.
• Othersymptoms: Headaches and muscle aches (myalgia) are also common.

Other potential signs

• Reducedappetite: Some people may have a reduced appetite, especially children.
• Sinus pressure: You might feel pressure in your sinuses.

Training with a Cold? Watch for These Symptoms:

• Fever over 28 degrees
• Resting heart rate increasing by over 10 beats per minute compared to normal
• Signs of a chesty cough
• Muscle aches
• Vomiting
• Diarrhoea

Key tips for staying healthy and preventing a URTI

Hand Hygiene – Make sure you wash your hands with soap and water after using the toilet, touching surfaces and before eating. This should be done for at least 20 seconds and Use alcohol gel regularly if you touch a surface and cannot wash your hands.

Maintain good nutrition and ensure you have good intake of Zinc and Vitamin C – Food containing Zinc includes shellfish, red meat, eggs, and dairy and Food containing vitamin C include citrus fruit, berries, peppers, and leafy greens

Time management – Manage the training load to make sure you have rest days.