Whether one is our level of swimming, it is important to hydrate well. While everyone sweats differently, swimming requires to drink regularly, not only during exercise, and not that of tap water.

Well hydrated to swim better

Well hydrated when swimming is important: you will avoid cramps and dehydration.

Before getting into the thick of it, you have to answer a question.

Sweating does one in the water?

The answer is yes. The body has to cool the muscles heat up during exercise, and the body has a way to vent the excess heat is to sweat.

In a pool, a swimmer will never lose as much water as a sports "earthly" even for an intensive effort, because its temperature will increase only very little and the water needs will be reduced.

By cons, it will be less sensitive to the need of hydration than other sports. Dehydration can occur quickly with important consequences:

  • poor recovery,
  • increased risk of injuries, cramps,
  • decreased muscle performance and thus performance.

What advice to stay hydrated?

Start by eating fruits and vegetables that naturally contain water. Also remember to drink throughout the day and especially to drink before feeling thirsty (signs of a beginning of dehydration). You will come to training well hydrated, perfect for performing a session in good conditions.

To compensate for losses from the effort, remember to regularly drink small amounts during and right after the session.

What drink for the swimmer?

For sessions of less than 1:15, there is no need to drink anything but water.

In addition, the drink can be enriched in carbohydrates which will save muscle reserves and maintain the level of sugar in the blood. Beware of too sugary drinks that slow the absorption of water and even increases dehydration.

A very slight amount of salt (1g / L max) allows a better absorption of water.

If you do not want to buy powders or sports drinks on the market, you can very well make your home energy drink.

Here is a very simple recipe.

  • 1 liter of water (tap water, green tea or lemon)
  • 30 gr (hot weather) or 70g (cold weather) sugar (powder, honey, maple syrup)
  • 1 pinch of salt

Dissolve the sugar in a cup of green tea, lemon or vanilla. Add a pinch of salt. Fill with water and let cool in refrigerator. Eat drink within 24 hours.

You can also replace sugar and tea by 50 cl of fruit juice supplemented with 50 ounces of water. The juice can be acidic to the stomach and does not go well during physical exertion. So attention.

And you think you drink while you swim?