I did quite a bit of research on 'no poo' before I started doing it. I think I was prompted by an article on it in a Sunday supplement. I had an itchy scaly thing going on at the back of my head that wasn't going away. I was also keen on reducing things like parabans in the products that I used.
Over the years hair products coat the hair shaft with substances such as silicones which will be removed using this method.
There is a transitional period of a few weeks, whilst your hair and scalp adjust.
I used to wash my hair every 2/3 days, now I wash my hair every 4/5 days.
It took time to see what worked for me but this is what I do now.
About a tablespoon of sodium bicarbonate, ( I just tip an amount in a cup, using my eye to judge) then with fairly hot tap water I fill the cup 3/4 full (online most folks use a 1/5 ratio for water to SB).
If the water is hot, the SB fizzes up, I give it a stir with my hand so it's all dissolved. I then tip my head over the bath to wet it. Then tip the SB mixture over my head, avoiding my eyes. Aim the SB mixture at the roots mostly. SB is a degreaser. I give my scalp a quick massage then rise my hair, it's now squeaky clean.
I then use Apple Cider Vinegar, I use the Bragg brand, bought online. It has 'the mother' in it which is just a cloudy pithy substance which is rich in enzymes.
Using an approximate 1/5 ratio of ACV to cold water, I slowly tip this mixture over my head. Again avoiding my eyes. ACV has a PH more similar to the PH hair has naturally. My hair is now soft and detangled. Although at this point it does smell of vinegar, a smell my DP loathes and actually makes him want to be sick! It won't smell when your hair is dry.
Then when my hair is still damp, I either use a tiny amount of Argan oil or coconut oil rubbed between my palms and worked into the ends of my hair.
I blow dry and it's job done! It sounds laborious but this takes me 3-5 mins to do.
I store a small tub of SB and my bottle of ACV in the bathroom cabinet along with 2 small kids cups.
It's odd at first not having the scent of a shampoo in your hair but I think my hair just has a neutral non descript scent.
Also I don't need styling products as my hair has a lot of body in it now, it holds styles well.
I've used shampoo on 2 occasions over the last 15 months for hairdresser purposes and both times when I went back to normal it took a week or so to get rid of the white flaky deposits which I think are the shampoo products being removed again.
I don't swim often, I imagine I'd just wash my hair when I got home.
Google 'SB and ACV' or 'no poo' there is a lot out there on the subject.
It's the norm now for me and it's nice to be able to avoid the shampoo aisle. ACV isn't cheap but it has multiple uses and lasts ages. I also buy my SB in bulk from summer naturals online. It works out very cheap as I use it for other household stuff.
Sorry long post.