Nutrition

Staying hydrated

Water is critical to all body functions as it helps transport nutrients throughout the body and to remove waste from the body. Swimmers lose fluids, through sweat, during practice sessions and during competition. It is important for a swimmer to replace lost fluids to prevent even mild dehydration. Dehydration can cause headaches, and muscle and body fatigue that lead to poor performance. The color of urine (pale and no strong odor) should be used as an indicator of hydration, not thirst.

Hydrating during practice is easily done with a few sips of water or an energy drink in between practice sets (every 15-20 minutes). The table below provides a general guideline for staying hydrated during a competition.

Source: Colorado State University

For swimmers who swim more than an hour per practice session, sports drinks (6-8% carbohydrate-electrolyte solution) not only help replenish fluids, it is also a quick source of carbohydrates and minerals during swimming. Sports drinks help replenish electrolytes lost through sweat since these drinks usually contain sodium and potassium. It is important to replenish electrolytes as these are nutrients that are used to manage and affect fluid balance in the body, and crucial to muscle function.
While water and sports drinks are ideal for fluid replacements, there are drinks that swimmers should stay away from.

• Carbonated drinks - they have no nutritional value, and cause stomach bloating that leads to reduced fluid intake
• Caffeine-filled drinks - caffeine is a diuretic, which contributes to fluid loss.

Energy drinks such Red Bull, Rock Star, SoBe, etc. - these are considered dietary supplements and may contain banned substances