But....I'm IN the water!

Just because you are in the water doesn't mean you don't need to drink water!! Competitive swimming is a demanding sport that requires strength, endurance, and precision. Swimmers spend hours training in the pool, pushing their bodies to the limit. While athletes in land-based sports are more conscious of their need for hydration, swimmers often overlook the importance of drinking enough water. The reality is that dehydration can significantly impact performance, recovery, and overall health.

Why Hydration Matters in Swimming

Many people assume that since swimmers are immersed in water, they don’t lose as much fluid as athletes who train on land. However, this is a misconception. Swimmers sweat just as much—if not more—due to the warm and humid environment of indoor pools. Since the water washes away sweat, it can be difficult to recognize the need to rehydrate. Here are some key reasons why staying hydrated is essential for competitive swimmers:

1. Enhances Performance

Even slight dehydration can lead to reduced endurance, slower reaction times, and increased fatigue. Proper hydration ensures that the body can maintain peak performance levels during training and competitions.

2. Regulates Body Temperature

Swimming in warm water can cause the body to overheat, leading to excessive sweating and fluid loss. Drinking enough water helps regulate body temperature, keeping swimmers cool and preventing heat-related fatigue.

3. Prevents Muscle Cramps

Dehydration is a leading cause of muscle cramps, which can be detrimental during a race. Proper hydration helps maintain electrolyte balance and muscle function, reducing the risk of painful cramps in the water.

4. Aids in Recovery

After an intense swim session, the body needs water to replenish lost fluids, repair muscles, and eliminate toxins. Hydration accelerates the recovery process and reduces muscle soreness, allowing swimmers to train consistently without setbacks.

5. Supports Joint and Tissue Health

Swimming is a low-impact sport, but repetitive movements can put stress on joints and muscles. Drinking enough water keeps joints lubricated and muscles flexible, decreasing the risk of injury.

6. Improves Mental Focus

Hydration plays a crucial role in cognitive function. Dehydration can lead to sluggishness, poor concentration, and slower decision-making—factors that can affect a swimmer’s race strategy and execution.

Hydration Tips for Competitive Swimmers

Now that we understand why hydration is vital, here are some practical tips to ensure optimal fluid intake:

• Drink water throughout the day – Don’t wait until practice to hydrate. Keep a water bottle handy and sip regularly.
• Monitor urine color – Light yellow urine indicates good hydration, while dark yellow suggests dehydration.
• Hydrate before, during, and after practice – Start each workout well-hydrated, sip water between sets, and rehydrate post-training.
• Replenish electrolytes when needed – During long or intense training sessions, supplement with electrolyte-rich drinks to replace lost minerals.
• Listen to your body – Signs of dehydration include headaches, dizziness, dry mouth, and fatigue. If you experience these symptoms, increase your water intake.

What should you drink??

Here is a list, according to Chris Rosenblum , PhD, RD, CSSD.
Try these 5 choices and switch up your drinks for variety.

1. Water is best for most athletes. If you don’t like the taste of plain water, slice up lemons or limes to drop into your water bottle for a fresh taste.
2. Sports drinks are a good choice when you have long, hard workouts or have to race many times during a meet. Stick to the basic tried and true sports drinks….like Gatorade or Powerade because they provide a good balance of carbs, sodium and potassium to replace losses.
3. Light sports drinks or zero-calorie sports drinks. These beverages, like G2 or Powerade Zero provide the same amount of sodium and potassium as regular sports drinks. These are good choices when you are trying to get lean or when injured and you are not able to train as hard or as long. These drinks contain artificial sweeteners, so drink them in moderation (1-2 servings per day).
4. Diluted fruit juice. Why dilute fruit juice? Fruit juice is too high in natural sugars to be a good fluid replacement. Fluids that have more than 6 to 7% carbohydrate (fruit juice has about 10% and some fruit juices even more) takes longer to leave the stomach so fluids don’t reach your working muscles as quickly.
5. Low-fat milk is a good pre-workout and post-workout drink because it provides carbs, sodium, potassium (like sports drinks) with the added benefit of protein for muscle recovery and calcium for strong bones. Choose fat-free or 1% milk to lower the fat content; and it is OK to choose lowfat flavored milk like strawberry or chocolate if you prefer the taste.

Conclusion

Water is an essential fuel for competitive swimmers, impacting everything from endurance to recovery. Staying properly hydrated can enhance performance, prevent injuries, and support overall well-being. Don’t let dehydration hold you back—make drinking water a priority in your training routine and swim at your best!