Stay hydrated to improve performance when training or racing

Published by Dennis on Dec 11, 2014

Hydration and Sports

Stay Hydrated During Swimming Training

Being surrounded by water, it’s easy to think you are immune from the effects of dehydration. However you’re still sweating in the pool, even if you don’t know about it. Unfortunately the body can’t absorb water, so drinking water the normal human way is the only way to prevent dehydrating during training.

Dehydration affects swimmers just as much as it does any other athletes who train and compete on land. The effects of dehydration are many, including headaches, loss of concentration, tiredness, and poor performance. In fact, research shows fluid loss of just 5% of your body weight can reduce your body’s capacity for work by about 40%.

During swimming training, make sure you have a bottle of water at the edge of the pool and take sips during breaks or between sets. Try to drink around the same amount you would if you were doing equivalent exercise on the treadmill or cycling. Some experts recommend drinking a sports drink during and after your training session if you’re exercising for longer than 60 minutes.

The need for hydration doesn’t end once you’re out of the pool. Ensure you’re drinking water throughout the day - not just when you’re training. At the point when you identify you’re thirsty, you are already dehydrated. Sipping on water intermittently from when you wake up until before you go to bed will help to ensure your body is sufficiently hydrated and operating its best.

How do you stay hydrated? Share your tips on the Nova Facebook page.