Hydration for Swimming
Hydration is very important for swimming athletes, particularly prior to training and during competitions.
How much water should swimmers be drinking the day before racing and during training?
The base fluid requirements for people is 34ml per kg of body mass per day. This equates to between 1500ml – 2500ml per day for the average person. More fluid will be required for activity. An extra 500ml-1000ml will be needed depending on the swimmers sweat rate.
Tips to help meet fluid requirements
- carry a water bottle with you at all times
- drink 250ml with every meal
- consume a small amount of fluids before and after all heats and races.
- aim for clear urine
What Sports Drinks Are Recommended?
Most brands of sports drinks are fine - they vary slightly in carbohydrate as well as electrolyte content.