Hydration 101
The effects of dehydration can be less apparent during swim practice due to their aquatic environment. However, it can disrupt a solid workout and ultimately affect your training capacity throughout the entire season. Dehydration can reduce body weight from 1-2% during practice and increase your overall perceived exertion, decrease your performance, and your emotional state may become more unstable. Lack of water can also hinder your body's ability to recover from challenging practices by reducing the speed at which nutrients and oxygen can travel to the muscles and carbon dioxide can be removed.
What are electrolytes?
Electrolytes are positively or negatively charged ions that conduct electrical activity to perform various body functions. They must be present in proper concentrations to maintain fluid balance, muscle contraction, and neural activity. When you sweat, you lose electrolytes primarily in the form of sodium (Na+) and chloride (Cl-), so when you start to replace lost fluids, you should also replace electrolytes. Potassium (K+), Magnesium (Mg2+), and Calcium (Ca2+) are electrolytes also lost through sweat but in lower amounts.
When should I replace electrolytes?
Before Workout: Consider drinking an electrolyte beverage or having a salty snack before a hard workout (60 – 90 minutes) or one that is performed in hot temperatures.
During Workout: Sports drinks that have sodium and carbohydrates are optimal during exercise. Sodium replaces electrolytes and helps the body utilize carbohydrates.
Post-workout: It is easier to retain water in the body when salt is consumed because water naturally follows those molecules. Ingesting salty foods or a sports drink can help you rehydrate faster than drinking water alone.
Recommended fluid intake = body weight x 0.01 OR 0.02
If you’re in the pool between 45-120 minutes, a beverage containing 60-120 mg sodium and 15-45 mg potassium per 8oz serving will be effective for electrolyte replacement.
Recommended electrolyte drinks:
Gatorade*
Powerade*
Body Armour** Liquid IV**
Nuun tablets**
Gatorlyte** (drink or packets)
Pedialyte**
Coconut water**
*sugar free options
**sugar free options, dye free
