Summer is here, Cape Town. We are expecting a bit of a heat wave this weekend and that means many of us will be seeking out the bliss of a body of water, be it at the beach, a tidal pool or public swimming pool. We are going to need it!
The change to warmer weather also means that those who swim as a means of exercise and training will be upping their game further outdoors.
If you are one of those budding swimmers and feel you need a boost, the answer may be sitting on a supermarket shelf near you.
For the longest time, the humble Rooibos tea bag has been brewed and consumed by South Africa's ocean endurance athletes before, during, and after events to act as a performance ally.
But does it really work? Well, science is now backing the swimmers who swear by it.
The science behind Rooibos
Prof Simeon Davies, Head of the Sports Department at the Cape Peninsula University of Technology (CPUT), has led several studies into Rooibos’ potential performance-enhancing effects for athletes.
His research has shown that Rooibos contains polyphenols and flavonoids, powerful antioxidants that reduce inflammation, oxidative stress, and muscle damage – all of which affect endurance and recovery.
“Rooibos is still an underappreciated beverage in sports considering its health benefits,” says Prof Davies. “It contains bioactive compounds that could decrease oxidative stress, inflammation, muscular damage, fatigue and soreness – all factors that impact athletic performance.”
In controlled exercise trials, athletes who drank Rooibos before and during exertion showed signs of reduced fatigue and improved endurance by up to 5%, a crucial edge in competitive sports. Further research into sub-maximal exercise, the foundation of most athletic training, also showed that including Rooibos as part of pre- and mid-session hydration led to significant improvements in endurance performance.
Prof Davies adds that Rooibos is an excellent hydration aid.
“Even a slight drop in hydration can affect performance, but many athletes struggle to drink enough plain water. Rooibos ticks all the boxes – it hydrates effectively, tastes great and doesn’t contain caffeine or sugar, which can lead to crashes,” he says.
His team also led a pilot study investigating Rooibos’ potential to curb altitude sickness during a climbing expedition on Aconcagua, Argentina’s 6 962m peak. Findings suggest that the tisane’s antioxidant compounds may protect against oxidative stress linked to high-altitude conditions – opening new doors for research into Rooibos’ role in sports and recovery.
The swimmers agree
Tracey Steyn, the Chairperson of the Cape Long Distance Swimming Association (CLDSA), agrees that scientific studies could help validate swimmers have long known.
“With growing scientific evidence confirming the benefits of Rooibos for hydration, recovery and overall health, it’s exciting to see research catching up with what the open-water community has practised for years,” she says.
So, there you have it swimmers. Get those bottles of Rooibos ready and take to the water this Summer.
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