Hydration RequirmentsHydration is incredibly important to any sport, in particular swimming as it can often be overlooked. High intensity workouts combined with environments such as heated indoor pools or outdoor pools in the sun are strong contributors to sweat loss in an athlete and as training and competition is in water, sweat loss and dehydration are often unrecognisable (AIS Sports Nutrition, 2009).
Full hydration is vital for optimal performance in training and competition so water should be consumed prior to, during and post exercise and throughout the day. Failure to do so can negatively affect decision making, concentration, muscular endurance and the way the athlete feels. A drink bottle must be brought to competitions and training and you should never wait until you feel thirsty to drink water. This can mean dehydration which can be dangerous (PBA Swimming Nutrition Information, 2011). Swimmers typically lose 125mL per kilometre that they swim and during anaerobic threshold sets sweat loss increases to 170mL per kilometre (AIS Sports Nutrition, 2009). One way to track this is to use body weight loss to calculate fluid loss. A loss of 1kg during a training session equals 1L of fluid needing to be replaced. Dehydration can also be tracked by urine colour, the clearer it is, the more hydrated the athlete (PBA Swimming Nutrition Information, 2011). Warning signs of dehydration include dizziness, light-headedness, muscle cramps, nausea, headaches, dark urine, dry mouth and feeling of extreme heat (Sharon Rochester, 2002). Water is the best option for hydration however sports drinks are also acceptable as they provide carbohydrates and electrolytes along with fluid for small amounts of energy. 2-3L of water are required daily for a swimmer and need to be spread out through the day. It is better to have small amounts of water frequently rather than one large amount at once (Sharon Rochester, 2002). |
For any athlete, remaining properly hydrated is essential to achieving peak performance. Water should be consumed all throughout the day and especially during training and competitions with the aim of more that two litres per day. Dehydration has incredibly negative effects on the body. Weight changes during training should be monitored to determine fluid loss and to help prevent dehydration. |