Fluid replacement in swimming

Fluid replacement is just as important in swimming as it is in any other athletic activity. You may not think you sweat a great deal when you swim because the water quickly dissipates any excess heat your body generates, but in reality you do sweat, losing fluids in the process. In fact, swimmers lose approximately 120 ml of fluid per 1000 m of training at a moderate pace. This amount of fluid can be increased up to 160 ml per 1000 m when the training intensity increases. Swimmers who train for at least 5000 m per training session may lose up to 800 ml of fluid. All this fluid should be replaced before the next workout. While this makes sense, swimmers typically will replace only 30 to 70 % of the fluid lost during a training session when left to their own devices.

The best way to avoid dehydration is to take a three stage approach as it is suggested by Dave Salo:

• Make sure you are properly hydrated before getting into the pool.
• Replace fluids as you lose it, drinking small amounts of water or a sport drink throughout practice. It is a good idea to have a water bottle with you every time you practice and an even better idea to use it. Start drinking small amounts early in the practice and drink regularly between sets to stay hydrated.
• Aggressively drinking fluids immediately after practice to replace any remaining fluid deficits.

 It’s important to note that first thing in the morning, most people are already dehydrated. So if you have morning practices, it is especially important to develop a specific pre practice, during practice, and post practice fluid replacement strategy.

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