A head-to-toe guide to keep you swimming all summer

Sure, the pool is great this time of year.

You're cool and relaxed as you float on your back. Splashing around provides entertainment for the entire family. And you can get in a workout that won't drench you in sweat or strain your joints.

It's such a nice retreat from the heat that you may go back again and again. And that is when your regular swim can cause some not-so-nice problems.

Suits stretch out into baggy messes. Blondes go green. Shoulders burn. Swimmer's ear strikes.

But don't flee to the air conditioning just yet.

"Swimming is such a phenomenal, healthy sport, but there are a few precautions that people can take to get more out of it," says Megan Pittman, a swimming coach and former competitive swimmer.

Here's a head-to-toe guide to keep you swimming all summer.

Hair: Chlorine, salt and sun take a toll. Consider a swim cap. Caps not only make it easier to swim, they protect your hair and head. Lynn Brownstein, owner of Swim Zone in St. Petersburg for 26 years, says they are especially good for men with thinning hair who may be vulnerable to sunburn and skin cancer.

Look for silicone instead of latex. Pittman, marketing director of the American Swimming Coaches Association, says the silicone is thicker and less likely to turn brittle and break.

Water still will get underneath the cap, so you'll want a shampoo that neutralizes or removes the chlorine. Brownstein likes Tri-Swim, which also makes body washes and lotions, and Summer Solutions' "One Step" combination shampoo and conditioner. If your hair is discolored and straw-like, Malibu C sells a deep treatment that you make by mixing crystals with water.

Eyes: Goggles help prevent irritation from chlorine or salt and can even act as water sunglasses – some have tints to cut down on the glare off the water. So many goggles are available, Brownstein says, there is no excuse for not having a pair.

They come in children's and adult sizes, and some are designed for specific face shapes. Newer goggles offer UV protection and are anti-fog.

Ears: John Kauzlarich, an urgent care doctor with MedExpress in Largo, sees external ear infections all summer due to swimming. Ear wax can trap water inside the ear canal and develop the infection dubbed "swimmer's ear." People who don't see their doctors regularly won't know they if the wax has built up, putting them at risk. Swimmers, especially kids, might feel a little sick after swimming, but most won't give it much thought until it turns into something more painful.

If you don't feel good, Kauzlarich says, don't wait it out. Prescription ear drops are inexpensive and effective. "Just go see somebody," he says. "It's one of those things we want to catch early."

Pittman says her organization recommends an ear drying aid, such as Auro-Dri. There are versions for kids and adults. Keep it in your bag, she says. It's safe and works quickly.

Skin: Sunscreen, sunscreen, sunscreen. The skin cancer risk should provide enough motivation to lather up, but if not, think about how awful a bad burn feels. "I've seen a lot of vacations ruined," Kauzlarich says.

Coat yourself in at least SPF 15, preferably 30, an hour before you go outside, Kauzlarich says. Reapply every hour. If you start to feel uncomfortable, reapply or go inside.

New labeling laws, effective next year, will make shopping for sunscreens less confusing by highlighting which lotions offer the best sun protection and spelling out how many minutes the product is water-resistant.

In the meantime, the swimming coaches association finds the environmentally friendly thinksport line (thinksport LIVESTRONG sunscreen and thinkbaby for kids) to be the most effective and most water-resistant. One application lasts all day, even for athletes, Pittman says.

Swim Zone carries sunscreen shirts, which offer additional protection. Brownstein has shirts for children and adults; some are snug for swimming and some are loose for casual wear. Long-sleeved shirts that zip up are popular for outdoor activities outside the water as well.

For the swimsuit itself, Brownstein says it's worth investing in a polyester suit unless you only intend to use it as a fashion statement. Pool chemicals, sun and washing machines weaken Lycra or spandex over time, and a suit loses its shape and can become sheer in parts. "Then when you go into the water, what you have is a big bag that is see-through," Brownstein says. Polyester holds its color and shape much better.

For care, Brownstein recommends Summer Solutions' "Suit Solutions" hand wash to preserve color and elasticity. Whatever you do, she says, don't throw your suit in the washing machine and dryer.

Feet: Flip-flops are a must-have for most Floridians, but sometimes you need more coverage. Closed-toe water shoes protect feet from sharp shells on the beach or rough concrete around pools.

Aqua joggers, like their landlocked counterparts, need proper footwear for support and to avoid injury. Brownstein likes aqua shoes from Ryka and Avia, which look like sneakers but have mesh panels that allow water to drain.

And finally:

Don't overlook the heat. Splashing around in the water all day may make you feel more comfortable, Kauzlarich says, but you still are susceptible to heat illness. Load up on fluids but avoid caffeine before you go out, and if you start to feel sick, get out of the sun and see a doctor. Symptoms include dizziness and lightheadedness.

A good way to rehydrate, the doctor says, is with a drink that's half Gatorade and half water, or one-third Gatorade and two-thirds water. The mix helps replace sodium chloride you might have lost by sweating.