Water Temperatures for Optimal Training

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This week’s Speedo Tip of the Week was submitted by USA Swimming’s Physiology Coordinator Deb Whitney, who offers some advice on ideal water temperatures for optimal training.

Whitney's tip:
When considering the ideal pool water temperature for training swimmers, one must think about many different aspects of the aquatics facility. In the USA Swimming Rules and Regulations book, rule 103.6.1 states, “Water temperature between 78 and 80 degrees Fahrenheit shall be maintained for competition.” While this is the regulated water temperature for competition, there are no strict guidelines for water temperature during practice sessions.

When regulating the pool temperature for an aquatics facility, one should consider all the programs that use the facility. While swim teams may use the pool a large portion of the time, the pool may also be used for programs such as medical rehabilitation, swim lessons, or water aerobics. Based on pool usage, it may be necessary to maintain pool water at temperatures that are less than optimal for swim training.

With this said, I would recommend water temperatures between 78 and 84 degrees Fahrenheit for training swimmers. For younger and less experienced swimmers that are receiving more instruction than actual training, the water temperature may need to be on the upper end of this range in order to keep them warm. When water temperature is above this range (greater than 84 degrees Fahrenheit), intense exercise for an extended period of time can lead to dehydration and an elevation in core body temperature. In order to help alleviate these symptoms, one should take extra care to properly hydrate with liquids while exercising and keep skin temperatures at normal levels with cool water.