I. Key Points of Swimming Safety
1. Do not enter the water when you're too hungry or too full. Wait at least one hour after eating to avoid cramps.
2. Test the water temperature before getting in. If the water is too cold, do not swim.
3. When swimming in rivers, lakes, or seas, always go with a companion—never swim alone.
4. Before entering the water, observe the environment for any posted danger warnings. Do not swim if there are any.
5. Avoid swimming in valleys with unclear terrain. These areas may have uneven water depths, cold water, and potentially dangerous underwater obstacles.
6. Before diving, ensure that the water is at least 3 meters deep and free from weeds, rocks, or other obstructions. Entering feet-first is safer.
7. When swimming in the sea, swim parallel to the shoreline. Those with limited swimming skills or low stamina should avoid venturing too far out. Set a landmark on the shore and monitor whether you’re drifting too far, adjusting your direction as needed to stay safe.
II. How to Prevent Leg Cramps While Swimming
Always do warm-up exercises before swimming.
Consider your physical condition before swimming. Do not swim if you are too full, too hungry, or overly fatigued.
Before jumping in, splash some water on your limbs first, then ease into the water. Do not dive in abruptly.
If you experience chest pain while swimming, press firmly on your chest until the discomfort subsides, then get out of the water.
If you have abdominal pain, get out of the water and drink a warm beverage or soup to keep your body warm.
III. Self-Rescue Strategies for Drowning in Summer
How can you ensure safe and healthy swimming and avoid drowning? Entering unfamiliar waters without caution can be life-threatening. In case of drowning, experts advise staying calm and taking active self-rescue measures:
(1) For those experiencing cramps in hands or feet: If it’s a finger cramp, clench your hand into a fist, then forcefully open it, repeating this several times rapidly until the cramp subsides.
(2) If it’s a calf or toe cramp, take a deep breath, float on your back, use the hand on the opposite side of the cramping limb to grasp the toes of the affected leg, and pull them toward your body. At the same time, press down on the knee of the cramping leg with the palm of the same-side hand to help straighten the leg.
(3) For thigh cramps, use the same method of stretching the cramped muscle.
For someone who is drowning, in addition to self-rescue, immediate onshore rescue efforts are essential:
(1) If the drowning person has mud, weeds, or vomit in their mouth or nose, clear these first to keep the airway open.
(2) If the drowning person has swallowed a lot of water, the rescuer can kneel with one leg and bend the other, placing the victim’s abdomen on the bent thigh. Hold the victim’s head with one hand, tilt their mouth downward, and press on their back with the other hand to drain the water.
(3) If the drowning person is unconscious with weak or no breathing, perform artificial respiration after the above steps. Lay the person on their back, pinch their nose with one hand while lifting their chin with the other, take a breath, and blow air into their mouth. After exhaling, release their nose, gently press their chest to assist exhalation. Repeat rhythmically at about 14–20 times per minute, starting slowly and increasing pace as appropriate.
IV. Drowning First Aid
Drowning is a common accident that can lead to suffocation and oxygen deprivation. If combined with cardiac arrest, it is called “death by drowning”; if the heart is still beating, it is referred to as “near-drowning.” While this classification is important for assessing condition and prognosis, the treatment principles are largely the same, so both are collectively referred to as drowning.
First Aid Methods
1. After bringing the victim out of the water, immediately clear water, mud, and debris from their mouth and nose. Use gauze (or a handkerchief) wrapped around your fingers to pull the tongue out of their mouth, loosen their clothing and collar to maintain an open airway, then lift their waist and abdomen, turning them face-down with their head hanging down to drain water. Alternatively, lift their legs and place their abdomen on the rescuer’s shoulder, running quickly to expel water. Or, the rescuer can kneel and place the victim’s abdomen on their thigh, tilting the head downward and pressing on the back to drain water.
2. If breathing has stopped, immediately begin artificial respiration, preferably mouth-to-mouth. The rescuer should position themselves beside the victim, lift their jaw, pinch their nose, take a deep breath, and slowly blow air into the victim’s mouth. When the chest slightly rises, release the nose and press on the chest to assist exhalation. Continue rhythmically (16–20 times per minute) until breathing resumes.
3. For those whose heartbeat has stopped, perform external chest compressions first. Lay the casualty on their back with a hard board placed under the back. Tilt the head slightly backward. The rescuer should stand at the casualty’s side, facing them. Place the heel of the right hand flat on the lower part of the sternum, and place the left hand over the right. Using the rescuer’s body weight, press down steadily—do not apply excessive force to avoid fractures—and depress the sternum about 4 cm. Then release the wrist (without lifting your hands off the sternum) to allow the sternum to return to its original position. Repeat this rhythmic motion (60–80 times per minute) until the heartbeat is restored.
5. What to do if water gets in your ears while swimming?
Because water has a certain surface tension, once it enters the narrow ear canal, it forms a barrier that divides the canal into two sections. Due to gravity, this water barrier creates negative pressure between itself and the eardrum, maintaining pressure balance on both sides and preventing the water from draining out naturally. Sometimes, if there is a large amount of earwax blocking the ear canal, the water can become trapped around the wax, making it even harder to flow out. When water gets inside the ear, it can cause a feeling of fullness, muffled hearing, dizziness, and general discomfort, leading people to urgently try to remove the water. Some may even use unclean tweezers, matchsticks, or small keys to dig in the ear. While these methods might occasionally break the water barrier and let the water out, they can also easily damage the ear canal or even the eardrum, potentially causing ear infections.
If water gets into your ears, it should be removed promptly. The most common methods include:
1. Single-leg hopping method: Tilt the affected ear downward and let gravity help drain the water out through the ear canal.
2. Ear canal movement method: Continuously press the tragus with your palm or tug on the earlobe with your fingers; alternatively, repeatedly open your mouth to move the temporomandibular joint. These actions can shift the skin inside the ear canal or destabilize the water barrier and its pressure balance, helping the water flow out.
3. Ear canal cleaning method: Gently insert a clean cotton swab into the ear canal. Once it touches the water barrier, it can absorb the water.
Dirty pool or river water entering the ear can cause infections of the outer ear canal or eardrum. Improper handling after water enters the ear—such as using unclean objects to scratch—can also lead to several ear conditions: otitis externa, furuncle of the external ear canal, earwax blockage, myringitis, and suppurative otitis media.
If you experience any of the above symptoms after water enters your ear, you should temporarily stop swimming and seek medical attention for proper diagnosis and treatment.
6. Summer Swimming Precautions
Swimming is one of the most popular activities in hot summer—not only in indoor and outdoor pools but also at scenic beaches, rivers, and streams... However, beyond the fun, it's important to be aware of potential risks. A little extra preparation and caution can bring endless joy and help avoid unnecessary misfortune or regret.
There are many precautions for swimming in summer, and various factors should be considered. Here’s a brief overview:
Do not swim right after eating or drinking alcohol.
Do not swim with open wounds, skin diseases, or eye conditions.
Avoid swimming when you have a cold, are sick, or feel physically unwell or weak.
Do not swim during thunderstorms.
Avoid swimming in water that is too cold.
Do not play excessively rough with your companions while swimming.
Don’t go into the water impulsively, especially in the wild.
Avoid swimming when waves are high or lighting is poor.
Do not swim or dive in unfamiliar waters.
Do not dive in shallow or crowded areas.
Only swim in areas with lifeguards and certified facilities.
Do warm-up exercises before entering the water.
Bring all necessary gear, including swim goggles.
Stay calm in the water—don’t panic. If you get cramps, remain composed and switch to floating on your back.
Take opportunities to train in CPR and water self-rescue techniques. If someone is drowning and you’re not confident in your rescue ability, don’t jump in—instead, call for help loudly and use tools like bamboo poles, branches, ropes, clothing, or flotation devices to assist.
When camping, fishing, or engaging in outdoor activities near water, take strict precautions to prevent children from accidentally falling in.
When swimming at the beach or outdoors, protect against sunburn and foot punctures.
7. Drowning
1. Causes of drowning deaths
The main causes are inhaling a large amount of water into the trachea, obstructing breathing, or due to intense laryngeal spasm, which causes the airway to close, leading to asphyxiation and death.
2. Symptoms
The drowning victim’s face appears bluish-purple, swollen, and the eyes are congested, with the mouth, nostrils, and trachea filled with bloody foam. The limbs are cold, the pulse is weak, and there may even be convulsions or cessation of breathing and heartbeat.
3. Self-rescue and rescue
When drowning occurs and the person is not familiar with swimming, they can take the following self-rescue measures: In addition to calling for help, lie on your back, tilt your head back so that your nose is above the water surface to breathe. Exhale shallowly and inhale deeply. Because during deep inhalation, the body’s specific gravity drops to 0.967, slightly lighter than water, allowing you to float (when exhaling, the body’s specific gravity is 1.057, slightly heavier than water). At this time, do not panic, and do not wave your arms around, as it will cause you to sink faster.
For those who can swim, if you experience a cramp in your calf, stay calm, adopt a backstroke position, and bend the toes of the cramped leg backward toward your shin. This can relieve the spasm, then slowly swim to the shore.
To rescue a drowning person, quickly swim close to them, observe their position clearly, and provide aid from behind. Alternatively, throw in a wooden board, lifebuoy, long pole, etc., for the drowning person to grab onto and climb ashore.
Post-rescue care on land:
First, clear mud, sputum, or mucus from the drowning victim’s mouth and nose, remove dentures, and then proceed with water control. The rescuer should bend one knee, lay the drowning victim face down on their thigh, and use body positioning to drain water from the victim’s respiratory tract and mouth. In some rural areas, drowning victims are laid face down across a cow’s back with their head hanging down while the cow is led to walk, both draining water and performing a form of artificial respiration. If the drowning victim has no breathing or heartbeat, immediately perform mouth-to-mouth resuscitation along with chest compressions.
VIII. How to Prevent Drowning
Swimming is one of the physical activities loved by many young people. However, without proper preparation, lack of safety awareness, and panic when encountering accidents, coupled with an inability to self-rescue calmly, drowning incidents and fatalities can easily occur.
To ensure swimming safety and prevent drowning accidents, the following must be observed:
1. Do not go swimming alone, and especially avoid swimming in unfamiliar or dangerous areas with poor water conditions where drowning incidents are likely to happen. Choose a good swimming location and understand the environment—whether the reservoir or beach is hygienic, whether the underwater area is flat, whether there are hidden reefs, undercurrents, weeds, and the depth of the water.
2. Always swim in organized groups led by a teacher or someone familiar with swimming, so you can look out for each other. For group swimming outings, count the number of participants before and after entering the water and assign lifeguards for safety.
3. Know your own physical condition. Those who often experience cramps in their limbs should avoid swimming or swimming in deep water. Prepare before entering the water by warming up. If the water is too cold, rinse your body in shallow water first until you adapt to the temperature before swimming. Students with dentures should remove them to prevent choking if the dentures fall into the esophagus or trachea.
4. Be aware of your swimming ability. Do not show off after entering the water, avoid reckless diving or jumping, and do not play around to prevent swallowing water or drowning. Avoid swimming in rapids or whirlpools, and never swim after drinking alcohol.
5. If you suddenly feel unwell while swimming, such as dizziness, nausea, palpitations, or shortness of breath, get out of the water immediately to rest or call for help.
6. If you experience cramps in your calves or feet while swimming, do not panic. Try kicking forcefully or jumping, or massage and pull the cramped area, while calling for help from your companions.
7. When encountering a drowning incident while swimming, immediate on-site first aid is critical, with cardiopulmonary resuscitation (CPR) being the most important. After rescuing the drowning victim, immediately clear vomit, mud, or sand from their mouth and nasal cavity to keep the airway open. Pull their tongue forward to prevent it from blocking the airway. Elevate the victim’s abdomen to let the chest and head hang down, or hold their legs and place the abdomen on the rescuer’s shoulder, then walk or bounce to “drain” the water. Restoring the victim’s breathing is key to the success of the rescue. Begin artificial respiration immediately, using either mouth-to-mouth or mouth-to-nose methods. While administering first aid, quickly transport the victim to a hospital.
IX. How to Self-Rescue When Facing Drowning
During summer vacation, many students enjoy traveling together, especially since the hot weather tempts everyone to play or swim near water, which often leads to dangerous situations. Since the start of this year's summer vacation, student drowning incidents have occurred from time to time, with some accidents resulting from unscientific rescue attempts by classmates. Not long ago, a drowning incident occurred in Qitaihe City, Heilongjiang Province, where five high school students drowned while trying to save a classmate.
On July 14, 2004, at Wanbao Reservoir in Qitaihe City, Heilongjiang Province, some students from Class 1-5 of Qimei Group Senior High School spontaneously organized a trip to Wanbao Reservoir. Along the way, the students chatted and laughed as they walked along the steep mountain path, enjoying the beautiful natural scenery around them. A 16-year-old girl, Li Qing, went alone to wash her hands in the reservoir, which had no railing. The concrete dam was relatively flat, but the long slope was steep, and the underwater part near the dam was covered with moss. Suddenly, the accident happened. She slipped and fell rapidly. Li Qing, who could not swim, panicked and struggled while calling for help. Nearby classmates Li Quanrui and Xu Zhongbao heard the cries and hurried over. They held hands and entered the water to rescue her. Just as they were about to reach Li Qing, the non-swimmers Li Quanrui and Xu Zhongbao slipped, and the lake water immediately submerged their heads. They drifted further and further away, feeling as if death was approaching. Eight male students, including Li Kai, saw this and immediately ran toward the dam. They formed two human chains, holding hands and entering the lake to rescue the three classmates in the water. By then, the drowning students were already 6–7 meters from the shore. Other students, including Fang Weixin, had also waded into waist-deep water. Suddenly, another accident occurred. The students standing there slipped one after another. Fang Weixin and Li Kai, being closer to the shore, were pulled to safety by classmates, but the other three students sank and disappeared. At that moment, a 16-year-old girl, Zhang Zhiyu, ran down from the mountain and rushed to the dam. She jumped into the water and swam toward Li Qing, who was struggling about 8–9 meters away. Li Qing clung tightly to Zhang Zhiyu’s arm as if grasping at a lifeline. In panic, the classmates cried for help from passersby. Several local swimmers immediately jumped into the water to search for the drowning teenagers. Due to the extremely murky water with visibility of only about 1 meter, the rescuers swam and searched continuously. Meanwhile, the classmates quickly called 120 emergency services. When the children were finally pulled from the water, their faces were bluish-purple, their pupils dilated—they had been drowning for a long time. The five drowning students were taken to the hospital for emergency treatment, but after prolonged submersion, all five unfortunately passed away despite efforts. Five young lives were lost. Their brave efforts to save their classmates in the crisis were moving, but the accident itself was heartbreaking. In fact, drowning incidents occur frequently in daily life. If we encounter a drowning person, how should we respond?
Drowning is a common accident that happens while swimming or falling into water pits, wells, etc. Common locations include swimming pools, reservoirs, pits, ponds, rivers, streams, beaches, and similar places. Summer is the peak season for drowning incidents. Every year, there are drowning deaths during the summer. Among the drowning victims, some cannot swim, while others are actually good swimmers.
Encountering drowning — How to self-rescue
When you see someone fall into the water, do not rush to rescue them, because being grabbed by the drowning person can be extremely dangerous. Struggling with the drowning person in the water will exhaust the rescuer’s energy and may even lead to the rescuer’s death. If the situation is urgent and the rescuer has some first aid skills, they should remove their clothes and shoes before entering the water and try to avoid being grabbed by the drowning person when approaching.
X. Parents Bringing Children to Swimming Venues for Summer Fun — How Much Do You Know About Child Swimming Safety?
Swimming in the hot summer is an enjoyable activity, but the risks associated with swimming every year cannot be ignored. What safety knowledge is essential for swimming?
Do not breathe in through your nose
Breathing in through the nose while swimming is the easiest way to cause choking. Before entering the water, parents should explain this to their children to raise their awareness. If water is inhaled, first open your mouth wide, take a deep breath, and even if you swallow some water, make sure to breathe through your mouth, not your nose. Children often fear swallowing water. In truth, for beginners, it’s better to swallow a bit of water than to choke. Even world swimming champions sometimes swallow water in the pool. Coach Fu pointed to children learning to swim in the pool and told reporters, “Look, beginners often swim with their mouths closed. Despite repeated instructions to keep their mouths open, the kids still aren’t used to it.”
Do not roughhouse around the swimming pool.
The area around the pool is mostly tiled, and swimmers walking back and forth leave behind a lot of water, making the surface very slippery. Children, being active, often run and play around on it. If they fall, it can lead to danger.
Never dive in headfirst or backwards.
Some children like to dive backwards from the edge of the pool, thinking it’s exciting, but they don’t realize the hidden dangers. According to Coach Fu, if a child dives backwards with even a slight tilt, their lower jaw can easily hit the pool edge and get cut. Some kids also twist their bodies while diving, which can be risky if not careful. Others dive headfirst, thinking it’s fun, but in pools that aren’t deep enough—or when a child dives too forcefully—their head may hit the bottom, leading to injuries or even life-threatening situations.
Prevent leg cramps.
When children are new to swimming, fear and cold water can cause leg cramps after prolonged time in the water. In such cases, both parents and children should stay calm. Immediately stop swimming and float on your back. Coach Fu says one effective way to prevent cramps is to do proper warm-ups before swimming—stretching all joints including the head, neck, shoulders, arms, waist, legs, hands, and feet. Sometimes, parents can splash some water on the child’s limbs beforehand to help them gradually adjust to the water temperature before getting in. Drinking a bit of lightly salted water beforehand can also help.
Never let your child out of your sight.
Young children have little sense of safety. Even if parents explain the risks, they may still get caught up in playing in the water and forget the warnings. Therefore, parents must always keep an eye on their children while they swim to ensure their safety. Even if the child knows how to swim or the area seems safe, parents should maintain visual contact at all times so they can act immediately if something goes wrong.
Prevent earaches and ringing in the ears.
If a child’s ear gets water in it while swimming, they should tilt their head to the side of the affected ear, pull the earlobe gently, and hop on one foot. Place the palm over the ear canal, pressing it tightly shut. If the left ear is affected, tilt the head to the left; if the right ear, tilt to the right. Then quickly remove the hand—the water will be drawn out. Afterward, use a sterilized cotton swab to gently remove any remaining water.
Prevent nausea and vomiting.
While swimming, children may experience temporary nausea due to water entering the nose, swallowing water, fatigue, or anxiety. In such cases, they should get out of the water immediately, press the Zhongwan and Neiguan acupoints with their fingers, or take a few Rendan pills.
Do not swim in rivers, lakes, seas, or reservoirs.
Try not to let children swim in rivers, lakes, seas, or reservoirs. Every year, tragedies occur where children swimming alone in these areas drown. Though the water may appear calm, underwater whirlpools can drag swimmers under. If you must go to these places, always ensure adult supervision and bring safety equipment like life buoys. When swimming in the sea, it’s best to swim parallel to the shore. Those with poor swimming skills or low stamina should avoid venturing into deep water. Be extra cautious in unfamiliar locations—if there are underwater obstacles, colliding with hard objects or getting entangled can be dangerous.
XI. Self-rescue When Swimming Goes Wrong
Common swimming accidents include cramps, exhaustion, whirlpools, and strong waves. Knowing basic self-rescue techniques can help you handle the situation or buy time until help arrives.
When encountering an emergency while swimming, stay calm and follow proper self-rescue methods. If all else fails, send out a distress signal to get help from companions or rescuers.
Self-rescue methods can be used in the following situations:
Self-rescue for Leg Cramps in Water
Cramps most commonly occur in the calves and thighs, but can also affect fingers, toes, and the stomach. They’re usually caused by not warming up properly before entering the water, sudden intense kicking or stroking, or cold water causing muscles to contract suddenly. Long periods of swimming, excessive fatigue, rapid heat loss, anxiety, or uncoordinated movements can also trigger cramps.
If you get a cramp while swimming, don’t panic. Stay calm, stop swimming, float on your back, and use different methods depending on the affected area.
If a calf cramp is caused by cold water and fatigue, lie on your back. Grasp the toes of the cramped leg and pull them upward to straighten the leg. Use the other leg to kick and your other arm to paddle to help you float. Repeat this several times until normal movement returns. Once ashore, massage the Chengshan or Weizhong acupoints with your middle and index fingertips.
If both hands cramp, quickly clench your fists and then straighten your fingers repeatedly until the cramp subsides. For a single hand cramp, in addition to the above, massage the Hegu, Neiguan, and Waiguan acupoints.
For upper abdominal muscle cramps, press the Zhongwan acupoint (four inches above the navel), and also press the Zusanli acupoint. You can also lie back in the water, bend your knees toward your abdomen, then straighten them, repeating the motion several times.
After a cramp, switch to a different swimming stroke to return to shore. If you must continue with the same stroke, be cautious of another cramp.
Self-rescue When Entangled in Water Plants
Near the shores or in shallow areas of rivers, lakes, and ponds, there are often weeds or mud. Swimmers should avoid these areas. But what if you get tangled in water plants or stuck in mud?
• First, stay calm. Do not splash or flail your limbs, as this can make it harder to free yourself or cause you to sink deeper into the mud.
• Use the backstroke (legs straight, hands paddling backward) to slowly retreat along your original path. Or lie flat on the water, spread your legs, and free yourself with your hands.
• If you have a small knife, cut the water plants. Otherwise, try kicking them away or pulling them off like taking off socks. If you can’t free yourself, call for help immediately.
·After freeing yourself from the weeds, gently kick your legs to swim and leave the weedy area as quickly as possible.
Self-Rescue in a Whirlpool
Whirlpools often occur where rivers suddenly widen or narrow, where there are abrupt bends, underwater obstacles such as protruding rocks, deep pools, or uneven riverbeds. They are especially common during flash floods and sudden rises in water level. Whirlpools also frequently appear at the seaside, so extra caution is needed.
·In areas with whirlpools, debris such as trash and leaves often swirls around the vortex. Stay alert to spot them early and avoid getting close whenever possible.
·If you find yourself approaching a whirlpool, do not tread water. Immediately lie flat on the surface and swim quickly along the edge of the whirlpool using the sidestroke. The pull is weaker at the edges of the whirlpool, making it less likely to trap larger objects. Keep your body flat on the water—never stand upright and tread water or dive under.
Self-Rescue When Overexerted
Swimming when overly fatigued or overexerting yourself while swimming can easily lead to cramps or drowning due to exhaustion. What should you do in such situations?
·If you feel cold or fatigued, swim back to shore immediately. If you are too far from shore or too exhausted to return right away, float on your back to conserve energy.
·Raise one arm to signal for help, relax your body, and allow yourself to be rescued. Do not cling tightly to your rescuer.
·If no one comes to help, continue floating until you regain your strength, then swim back to shore.
XII. 16 Swimming Taboos
Swimming is an excellent way to build willpower and exercise the body, but there are certain taboos to keep in mind.
1. Avoid swimming right before or after meals
Swimming on an empty stomach can affect your appetite and digestive function, and may cause dizziness or fatigue during the activity. Swimming right after a meal can also impair digestion and may lead to stomach cramps, vomiting, or abdominal pain.
2. Avoid swimming after strenuous exercise
Swimming immediately after intense physical activity increases the heart's workload. A sudden drop in body temperature weakens immunity, increasing the risk of catching a cold, sore throat, and other illnesses.
3. Avoid swimming during menstruation
Swimming during your period increases the risk of bacteria entering the uterus or fallopian tubes, leading to infections that may cause irregular periods, excessive flow, or prolonged menstruation.
4. Avoid swimming in unfamiliar waters
When swimming in natural bodies of water, never enter the water rashly. Avoid swimming in areas with complex surroundings or underwater conditions to prevent accidents.
5. Avoid prolonged sun exposure while swimming
Prolonged sun exposure can cause sunburn or acute dermatitis, also known as sunburn. To prevent sunburn, use an umbrella for shade after getting out of the water, rest in a shaded area, cover your skin with a towel, or apply sunscreen to exposed areas.
6. Avoid swimming without warming up
Water temperature is usually lower than body temperature, so it’s essential to warm up before entering the water to avoid discomfort.
7. Avoid eating immediately after swimming
Wait a while after swimming before eating to avoid suddenly overloading your digestive system, which could lead to gastrointestinal issues over time.
8. Avoid swimming for too long
Skin typically has three response phases to cold stimulation.
First phase: Upon entering the water, the cold stimulus causes skin blood vessels to constrict, turning the skin pale.
Second phase: After staying in the water for a while, surface blood flow expands, the skin turns from pale to light red, and the body warms up from the cold.
Issue 3: Prolonged stay leads to greater heat dissipation than heat generation, causing goosebumps and shivering on the skin.
This is the taboo period for summer swimming, and you should exit the water promptly.
The duration of swimming generally should not exceed 1.5–2 hours.
9. People with a history of epilepsy should avoid swimming
Whether it's grand mal or petit mal seizures, there is a moment of loss of consciousness during an episode. If such an episode is suddenly triggered while swimming, it could unfortunately lead to a "disastrous outcome."
10. People with high blood pressure should avoid swimming
Especially those with stubborn hypertension that is difficult to control with medication—swimming carries the potential risk of inducing a stroke and should be absolutely avoided.
11. People with heart disease should avoid swimming
Such as those with congenital heart disease, severe coronary heart disease, rheumatic valve disease, or significant arrhythmia—these individuals should "keep their distance" from swimming.
12. People with otitis media should avoid swimming
Whether chronic or acute otitis media, allowing water to enter the inflamed middle ear is akin to "adding insult to injury," which can worsen the condition and may even lead to intracranial infections.
13. People with acute conjunctivitis should avoid swimming
The virus of this disease spreads surprisingly quickly and widely in swimming pools. Even healthy individuals should avoid swimming in pools during the outbreak season.
14. People with certain skin conditions should avoid swimming
Such as various types of tinea or allergic skin conditions—not only can these trigger hives or contact dermatitis, but they can also exacerbate the condition.
15. Avoid swimming after drinking alcohol
Swimming after drinking causes a significant consumption of stored glucose in the body, leading to hypoglycemia. Additionally, alcohol inhibits normal liver function, hindering the conversion and storage of glucose, which may result in accidents.
16. Don’t neglect post-swim hygiene
After swimming, immediately use a soft dry towel to wipe off body grime, apply chloramphenicol or boric acid eye drops, and blow your nose to clear nasal secretions. If water gets into your ears, use the "same-side hop" method to drain it. Then, do some relaxation exercises and limb massages, or rest in the sun for 15–20 minutes to prevent muscle stiffness and fatigue.
XIII. Self-rescue and Mutual Rescue in Swimming
Swimming is a sport that comes with both benefits and risks. It strengthens the body, improves cardiovascular function, is favored by those looking to lose fat, and is also enjoyed by those who dislike sweating.
Swimming is also a risky activity, with drowning being the most common fatal accident. If you're a swimming enthusiast, you may inevitably encounter dangerous situations while swimming—such as muscle cramps, sudden sinking while swimming, choking on water, encountering dangers in the water, or helping others in distress. Without knowing how to self-rescue or assist others, handling these situations becomes very difficult. Therefore, for your own safety and that of others, it’s essential to understand and have a basic grasp of self-rescue and mutual rescue techniques in swimming to address potential dangers.
To ensure your safety and that of others during swimming activities, here are several points to keep in mind:
1. People with heart disease or infectious diseases must never swim;
2. Those with poor swimming skills or in dangerous waters should never play around with friends to avoid accidents;
3. Do proper land-based warm-up exercises to prevent muscle cramps caused by cold water stimulation;
4. In case of danger, first stay calm—you can call for help loudly and attempt self-rescue.
(I) Self-Rescue Techniques in Swimming
Swimming is a full-body exercise dominated by fluid dynamics, incorporating body coordination and water sensation in the water, which allows one to move freely underwater like a fish. Breathing involves inhaling through the mouth and exhaling through the mouth and nose. The cause of choking while swimming is inhaling through the nose. In addition, improper mouth inhalation can also cause water intake. To prevent choking, adjust your breathing while swimming and never inhale through the nose.
1. Self-rescue for muscle cramps
Cramps in the water occur due to excessive electrolyte release from the body, cold water, overexertion, or insufficient warm-up on land. The most common types are leg and toe cramps. If this happens, first maintain your balance in the water, keep your legs as straight as possible, then use one hand to grasp your ankle, hook your toes toward your body, and pull them back as far as you can until the cramp subsides. If the cramp is severe and your leg has become numb or contracted, you can try pulling while swimming toward the shore or shout for help.
2. Sudden Sinking While Swimming
This danger is common among beginner or less skilled swimmers. While swimming, you may suddenly feel weak and begin to sink. This usually results from underestimating your stamina, uneven energy distribution, or excessive fatigue without realizing it. In such a situation, stay calm. Hold your breath as you sink to fill your lungs with air. After a moment, your body will naturally float up. Then, perform small breaststroke arm movements (pressing your hands downward) and small breaststroke leg kicks (mainly using the lower legs and ankles to circle outward from the inside), gradually transitioning into full breaststroke. If there are lane ropes or other support structures nearby, you can use them to rest before continuing to swim.
3. Getting Entangled in Aquatic Plants in Natural Water Bodies
When swimming in natural outdoor waters, always observe the underwater environment first. If you unfortunately get entangled in aquatic plants or fishing nets, stay calm and never struggle. Staying composed is your best chance of freeing yourself. The earlier the entanglement is noticed, the easier it is to resolve. Once entangled, first relax your body, assess the situation, and look for a way out. If you can’t free yourself, shout for help. (Aquatic plants and rope ends will naturally spread outward and upward as your body relaxes—carefully locate the source to untangle yourself.)
4. Self-Rescue and Escape When Rescuing Others
While swimming, you may encounter others in distress. In such critical moments, we all want to lend a helping hand. However, drowning victims, often panicking and disoriented, may instinctively grab or cling to their rescuer. It’s possible to be seized or hugged before you even begin towing them. In these situations, stay calm and use escape techniques to free yourself from the drowning person before proceeding with the rescue.
(1) Waiting for Rescue
If the drowning person is strong in the water and flailing around, the rescuer can position themselves not far from the victim, face them, place one foot just below the water surface toward the victim, and wait while trying to talk the victim down (to prevent them from grabbing or hugging). Wait until the victim’s strength weakens before attempting the rescue.
(2) Method to Escape When the Drowning Victim Grabs One of Your Wrists
If the drowning victim grabs one of your wrists with both hands from above, clench the grabbed hand into a fist. With your other hand, go under the victim’s arms, grip the trapped hand firmly, and pull it downward to force the victim’s thumb to release. Then proceed with the rescue. If your lower hand is grabbed, the method is similar, except you pass your hand over the victim’s arms from above and pull the trapped hand upward.
(3) Method to Escape When the Drowning Victim Grabs You from Behind Around the Neck
Use one hand to press down on the back of the victim’s hand, and the other to push against the elbow of the same-side arm. Sink your body slightly while pushing upward on the elbow and pressing downward on the back of the hand to break free. At the same time, grip the victim’s wrist, turn their body so they face away from you, and begin towing.
(4) Method to Escape When the Drowning Victim Hugs You Around the Waist from the Front
Due to the victim’s survival instinct, they may tightly hug your waist and press their face against your abdomen, making it hard to escape. In this case, use the principles of head posture reflexes. Place one hand under the victim’s chin and the other on the side of their head near you. Gently rotate their head with slight force to make them release their grip and move away, achieving escape. Then approach the victim from behind to continue the rescue.
(5) Method to Escape When the Drowning Victim Hugs You Around the Waist from Behind
First, after being hugged, use your hand to feel for the victim’s fingers—find either the index or ring finger—and grab it, pulling it forcefully outward. Then extend the victim’s arms upward and downward separately, release the downward arm, and immediately move behind them. Wait until the victim calms down before towing them.
(6) Method to Escape When the Drowning Victim Grabs Your Hair
If your hair is grabbed, use the hand on the same side as the victim (the crossed-position hand) to press down on their hand, locate their pinky finger, sink your body slightly, and use your hand to lift their hand upward. Meanwhile, use your other hand to push their elbow, causing the victim to turn their body toward you so you can tow them.
XIV. How to Rescue a Drowning Person
Drowning victims are often panicked and will desperately grab anything within reach, including their rescuers. Therefore, if there are other ways to pull the drowning person to shore, avoid entering the water. Of course, if no other options exist and you are capable, you may enter the water to help. Rescuers without lifeguard training should be mentally prepared—drowning victims’ instinctive reactions may overwhelm untrained helpers, potentially leading to both victim and rescuer perishing.
Here are some basic guidelines for water rescues:
Before entering the water, prepare a sturdy, long strip of cloth or towel, and a lifebuoy;
If you decide to enter the water to save someone, try not to let the drowning person grab onto you. If you meet them head-on while swimming toward them, immediately switch to backstroke and retreat swiftly;
From a position the drowning person cannot reach, pass the cloth, towel, or lifebuoy to them, letting them hold one end while you hold the other and tow them to shore;
Remember, never let the drowning person grab any part of your body or limbs. If they try to approach you, immediately let go and move away;
If you must use your hands to rescue someone and the victim is highly panicked, approach from behind, firmly hold them, secure their chin, turn their face upward, bring their head close to yours, and use your elbows to pin their shoulders;
Comfort the drowning person and try to keep them calm;
Use backstroke to tow the drowning person back to shore;
If the drowning person is unconscious, you can grab their chin and swim back to shore.
XV. Basic Swimming Pool Safety Tips
1. Do not run or chase along the poolside to avoid slipping and getting injured.
2. Do not push others into the pool arbitrarily, as this may cause collisions with people or the pool edge and lead to injury.
3. Diving from the poolside is strictly prohibited, as shallow water can cause cervical spine injuries and lifelong paralysis.
4. While playing in the water, do not hold others underwater, as this may lead to suffocation due to choking.
5. When feeling cold or experiencing signs of muscle cramps during water activities, get out of the water and rest.
6. If someone is drowning, immediately shout "Someone is drowning" or call 110 for help. If you have not been trained in water rescue, do not attempt to rescue them without caution.
7. If you feel too tired to swim back to the poolside while in the water, raise your hand for help or shout "Help" loudly and wait for rescue.
Beach Swimming Safety Tips
1. Swim only in designated areas where lifeguards are on duty, follow their instructions, and do not cross safety lines.
2. When playing at the beach, do not rely solely on inflatable flotation devices (such as swimming rings or air mattresses) for support. In case they deflate, you will be left without support, increasing the risk of drowning.
3. Swimming in the sea is different from swimming in a pool, as the water is dynamic with currents and waves. You will need much more endurance and strength to cover the same distance, so do not overestimate your swimming abilities to avoid accidents.
4. Do not swim alone to prevent accidents.
5. If you get a skin injury or bleeding in the sea, get out of the water immediately.
6. If you see someone drowning, shout for help or call 110 for assistance. If you have not received water rescue training, do not attempt a rescue, as it may result in drowning incidents.
7. Lifeguards at the beach usually wear yellow tops and red bottoms. If you see small white buildings by the shore and adjacent yellow and red flagpoles, you can identify those as lifeguard stations with staff on duty. If the flagpoles are down, it means lifeguards are off duty. Lifeguard stations also have warning signs—if a completely red flag is raised, it indicates strong winds and advises against swimming.
XVI. Basic Knowledge of Swimming Safety
When is it not suitable to swim?
1. Do not go swimming alone. Swimming by yourself without companions is most likely to lead to trouble. Students should swim with parental or adult supervision; otherwise, swimming outside is prohibited.
2. People who are ill should not swim. Those with chronic illnesses such as otitis media or heart disease, or those suffering from colds, fevers, fatigue, or physical weakness, should not swim.
3. After engaging in strenuous physical labor or intense exercise, do not jump into the water to swim immediately—especially when sweating profusely or feeling hot. Doing so may cause cramps, colds, or accidents.
4. Avoid swimming in polluted rivers, reservoirs, fast-flowing waters, river confluences, or lakes and rivers with significant drops. Generally speaking, any body of water with unclear conditions, including rivers, lakes, ponds, and reservoirs, is unsuitable for swimming.
5. Avoid swimming in adverse weather conditions such as thunderstorms, strong winds, or sudden weather changes.
XVII. What Should You Pay Attention to When Swimming?
Swimming is a very beneficial activity, but it also comes with risks. To ensure safety, keep the following in mind:
1. A medical check-up is required before swimming. People with heart disease, high blood pressure, tuberculosis, otitis media, skin diseases, severe conjunctivitis, or other infectious diseases should not swim. Female students during menstruation should also avoid swimming.
2. Carefully choose where to swim. Before swimming in rivers, lakes, or seas, understand the water conditions. Areas with undercurrents, whirlpools, mud, rocks, dense water plants, heavy boat traffic, pollution, or areas with schistosomiasis outbreaks are not suitable for swimming.
3. Warm up before entering the water. You can jog or do some stretches to loosen your body. Rinse your torso and limbs with a bit of cold water to help your body adjust to the water temperature and avoid dizziness, palpitations, or cramps.
4. Do not swim right after eating a full meal or when hungry, or immediately after intense exercise or strenuous work.
5. Do not dive if you are unsure about the underwater conditions.
6. If you find someone drowning, do not rashly jump in to rescue them. Instead, shout loudly to call for adults to come and help.
XVIII. Precautions for Swimming and Water Play
Before approaching a stream, always get prior approval from your family and go with companions to look out for one another.
● Never swim or play in waters marked with warning signs such as "No Swimming" or "Dangerous Depth."
● Avoid swimming or playing in unfamiliar bodies of water, streams, rivers, or lakes to prevent danger.
● When physically or mentally unwell—such as being tired, full, hungry, sick, emotionally upset, or after drinking alcohol—do not engage in water activities.
● Do not dive in streams with unclear terrain or deep water.
● Those with poor diving skills should not recklessly dive into deep water to avoid risking their lives.
● Always wear a life jacket when participating in any water activities to ensure safety.
● Do not swim wearing jeans or long pants.
● If you see someone drowning, call for help loudly. Those without proper lifeguard training should not attempt a rescue.
● Mountain streams often have rapid currents, steep gradients on the riverbed, and frequently feature undercurrents and whirlpools. If visitors are unaware of underwater conditions, rashly enter the water, or ignore the hidden dangers of these vast bodies of water while playing carelessly, they may pay a heavy price.
XIX. How to Prevent Drowning
Swimming is one of the physical activities favored by many young people. However, lack of preparation, absence of safety awareness, panic when encountering accidents, and inability to stay calm and self-rescue can easily lead to drowning incidents.
To ensure swimming safety and prevent drowning accidents, the following must be observed:
1. Do not go swimming alone, and never swim in places with unknown conditions, dangerous water situations, or where drowning accidents are more likely to occur. Choose good swimming locations and familiarize yourself with the environment—such as whether the reservoir or beach is hygienic, whether the underwater area is flat, if there are reefs, undercurrents, or weeds, and how deep the water is.
2. Always swim in an organized manner, led by a teacher or someone familiar with swimming, so that you can look out for each other. For group outings, count the number of participants before and after entering the water and assign a lifeguard for safety.
3. Understand your own physical condition. Those who often experience cramps in their limbs should avoid swimming or stay away from deep areas. Prepare properly before getting in the water—warm up your body first. If the water is too cold, rinse your body in shallow water to acclimate before swimming. Those with dentures should remove them to prevent choking if they fall into the airway or esophagus while swallowing water.
4. Know your swimming ability. Do not show off after entering the water, avoid reckless dives or underwater swimming, and do not fool around with others to prevent choking or drowning. Do not swim in rapids or whirlpools, and especially not after drinking alcohol.
5. If you suddenly feel unwell while swimming—such as dizziness, nausea, palpitations, or shortness of breath—get out of the water to rest or call for help immediately.
6. If your calf or foot cramps while swimming, do not panic. Try kicking forcefully, jumping, or massaging and pulling the cramped area, while calling for help from your companions.
7. In the event of a drowning incident while swimming, immediate first aid is critical, with cardiopulmonary resuscitation (CPR) being the most important. Once the drowning person is rescued to shore, immediately clear vomit, mud, or debris from their mouth and nasal cavity to keep the airway open. Pull their tongue forward to prevent it from blocking the respiratory tract. Elevate the abdomen to let the chest and head hang down, or hold their legs and place the abdomen on the rescuer’s shoulder while moving or bouncing to perform "water pouring." Restoring the drowning person’s breathing is key to the success of first aid—immediately perform artificial respiration, either mouth-to-mouth or mouth-to-nose. While administering first aid, quickly transport the person to a hospital for treatment.
XX. Safety Requirements for Swimming among Primary and Secondary School Students
1. Basic Requirements:
Do not go swimming alone in rivers, lakes, or reservoirs; do not swim when ill; do not swim immediately after strenuous physical labor or intense exercise; do not swim in rivers or lakes with unclear water conditions; do not swim in bad weather; do not swim without warming up beforehand.
2. In Case of an Accident:
In the event of an accident, call for help immediately. Children and adolescents should not rashly enter the water to perform a rescue. Once a drowning victim is rescued, clear foreign objects from their mouth, nose, and throat, drain water from their stomach and lungs if necessary, and perform artificial respiration if needed. At the same time, quickly call emergency services.