1- Hydration

We can think that in swimming, the body becomes less dehydrated than during a 10km run, because you feel less perspiration. In reality, it’s a received wisdom: swimmers feel less thirsty, which can lead to a lack of hydration during the effort. The body does lose water, even in water. Poor hydration leads to: cramps, increased fatigue and the risk of muscle injuries.  It is essential to hydrate well before, during and of course after exercise. Proper hydration optimizes recovery and performance. 

2- Warm-up

The warm-up is more often associated with performance, but it plays an indirect role in recovery. A good warm-up helps to prepare the muscles and joints and gradually increase the heart rate.

3- Stretching

After an intensive workout, stretching helps to release muscle tension and regain mobility. However, gentle and gradual stretches should be preferred to avoid attacking already tired and fragile muscles after intense exertion.
Stretching promotes muscle relaxation, better blood circulation and a faster feeling of recovery. 

4- Diet

Diet is a fundamental pillar of recovery. After exercise, the body needs carbohydrates (such as rice, whole grains or fruit) to replenish energy and protein reserves (such as eggs, chicken, fish or legumes) to repair muscle fibers.

Ideally, you should eat within 30 to 60 minutes after training to maximize recovery. 

5- Sleep

Sleep is the time when the body recovers the most. During sleep, muscles are rebuilt, hormones that help repair the muscles and the nervous system regenerates.  

A lack of sleep can therefore slow down recovery, decrease performance and increase the risk of injury.
About 7 to 9 hours of sleep per night are ideal for a good recovery.