Rooibos is making waves as an unexpected performance ally as South Africa’s endurance swimmers gear up for the open-water season, facing icy swells, strong currents, and unpredictable conditions.
Traditionally enjoyed as a comforting caffeine-free beverage, Rooibos is now gaining recognition for its potential to aid hydration, manage oxidative stress, and support recovery.
For decades, Rooibos has quietly powered swimmers across some of the world’s most demanding waters—from Robben Island to the English Channel – earning a reputation as a trusted companion among endurance athletes.
Tracey Steyn, Chairperson of the Cape Long Distance Swimming Association (CLDSA), explains that this beverage, often brewed strong and served warm with honey, maple syrup, or electrolytes, has become a staple on support boats and in feeding protocols.
“Rooibos provides sustained hydration, is gentle on the stomach, and helps maintain body warmth and energy during icy swims,” she says. “It’s light, easy to tolerate over long durations, and perfect for open-water conditions where traditional sports drinks may fall short.”
Swimmers sip the beverage every 30 to 45 minutes during long swims, and its benefits extend beyond local waters. International athletes, including Alison Streeter – the ‘Queen of the Channel’ – have adopted Rooibos in their feeding programmes, showcasing its global appeal.
Scientific studies are now backing what swimmers have long known about Rooibos’ benefits
Prof Simeon Davies from Cape Peninsula University of Technology (CPUT) notes that it contains polyphenols and flavonoids, antioxidants that reduce inflammation, oxidative stress, and muscle damage, boosting endurance and recovery.
Controlled trials showed athletes who drank Rooibos before and during exertion experienced reduced fatigue and improved performance by up to 5%. Additional research indicates Rooibos may support hydration, metabolic function, and even help mitigate altitude-related stress.
“It isn’t just a ritual,” says Steyn. “It’s practical, proven, and proudly South African. It’s what works for endurance swimmers – and science is starting to catch up.”
As the South African open-water season runs from October through May, bottles of this amazing beverage remain a trusted companion for swimmers chasing the next challenge, blending tradition, taste, and performance benefits in every sip.
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