The importance of great hydration!

Swimmers, with the rising temperatures, proper hydration takes more and more a central role for us during and before practice as well as competition. 

Why does Hydration play such an important role?

Our body contains approximately 45-65% water, how much water your body holds in a particular moment depends on your hydration status. All of our organs (from muscles to our brains) use water on a daily basis for their vital processes. Therefore water is vital for our physical performance during practice and in competition! 

When exercising, especially when outside temperatures are rising, sweating can make you lose up to 1.5 liters of water per hour (yes, we also sweat during swim practice, even if it doesn’t feel like it). And our sweat doesn’t only contain water - it’s also made of sodium and other electrolytes. Electrolytes, mainly sodium, are what control our water levels in the body and ensure good hydration. Being just slightly dehydrated can impair coordination and cognitive tasks and makes you feel fatigued, however, the feeling of thirst usually doesn’t occur until you are already slightly dehydrated! 

What can a proper hydration look like? Your hydration cheat sheet has the answer:

Hydration prior and during competition

  • Start to consume a solution of 17 oz / 500 ml of water with electrolytes (mainly sodium & chloride) 60-90 minutes prior to your warmup and slowly consume over 30 minutes. You can do this at home or during your ride to the competition.

  • Pack an additional two bottles of around each 17 oz / 500 ml for the meet session. One contains plain water and one a solution of water with electrolytes (mainly sodium). Drink slowly during the meet session with the goal in mind to never really feel thirsty.

Hydration prior and during practice

  • Hydrate with plain water and drink to satisfy your thirst during practices lasting less than 2 hours, or less than 1 hour on very hot days 

  • If your practice is longer than 2 hours, or over an hour on a very hot day or if you feel very dehydrated, it’s a good idea to hydrate already before practice by consuming a solution of 17 oz / 500 ml of water with electrolytes (mainly sodium & chloride) 60-90 minutes prior to your practice and slowly over 30 minutes

Hydration after the competition / practice is done

  • A smoothie containing carbs and protein can be a very good way to refill your body and start the recovery process right away! 

These are electrolytes we can recommend. No electrolytes by hand? No problem, ½ a teaspoon of salt in 17 oz / 500 ml does the trick as well!

Laura Mitchell